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Repigo Program

Intermediate Calisthenics

An intermediate calisthenics program for harder bodyweight variations, better strength, control, and work capacity.

Updated July 19, 2026 by Repigo Team

Split Type
Push/Pull/Legs
Days Per Week
3
Workouts
3

Choose This Program If

  • You already have a calisthenics base and want harder progressions.
  • You want to improve body control, pulling strength, and work capacity.
  • You want a structured bridge toward more advanced bodyweight exercises.

How The Program Works

Intermediate calisthenics program built for users who already have a solid base in the main bodyweight movements and want to move into harder variations. Designed to improve strength, control, and work capacity while preparing for more advanced calisthenics later on. Train 3 times per week with at least one rest day between sessions. Focus on controlled reps and good form, and leave 1–2 reps in reserve on most sets.

If needed, swap exercises for slightly easier variations so you can complete the prescribed reps with control. Rest 90–150 sec on main exercises and 45–75 sec on holds and accessories. When you can complete all prescribed reps with good form, increase the difficulty slightly.

Weekly Layout

  1. Day 1: Workout A — Push + Skill
  2. Day 2: Rest
  3. Day 3: Workout B — Pull + Core
  4. Day 4: Rest
  5. Day 5: Workout C — Legs + Core
  6. Day 6: Rest
  7. Day 7: Rest

Full Workout Plan

Day 1: Workout A — Push + Skill

  • Decline Push-Up: 4 sets x 10 reps
  • Pike Push-Up: 4 sets x 8 reps
  • Dips: 4 sets x 8 reps
  • Diamond Push-Up: 3 sets x 10 reps
  • Wall Handstand Hold: 3 sets x 30 sec

Day 2: Workout B — Pull + Core

  • Pull-Up: 5 sets x 5 reps
  • Inverted Row: 4 sets x 10 reps
  • Scapular Pull-Up: 3 sets x 8 reps
  • Hanging Leg Raise: 3 sets x 10 reps
  • Dead Hang: 3 sets x 25 sec

Day 3: Workout C — Legs + Core

  • Bulgarian Split Squat: 4 sets x 10 reps
  • Pistol Squat: 3 sets x 5 reps
  • Glute Bridge: 3 sets x 12 reps
  • Hollow Rock: 3 sets x 20 reps
  • L-Sit: 3 sets x 10 sec

How To Progress

  • Start with exercise variations you can control through the full range of motion.
  • When all prescribed reps or hold times feel solid, move to a slightly harder variation or add a small amount of volume.
  • Keep reps clean. For bodyweight training, better control usually matters more than rushing to harder movements.