Last modified on October 5, 2026 by Javier González


Advanced Calisthenics
Workout Routines

Welcome! As you can probably tell from the title, this section is dedicated to advanced calisthenics routines.

If you’ve only recently started training, I recommend checking out the previous sections, where you’ll find workout plans better suited to your current level. Ideally, you should have around 2 years of experience before jumping into this stage.

What makes these routines different from most others on the site is that they follow a direct progression, starting from the #4 routine in the intermediate level. All of them follow the same structure: pull exercises alternated with push exercises. Each routine builds on the previous one, either by increasing reps, adding more sets, or using a harder progression of the same movement.

That said, does this mean that as soon as you complete one routine, you should immediately jump to the next? Absolutely not.

Even though the progression is linear, the jump in difficulty between routines can be significant — and you’ll only be able to handle it by truly mastering the exercises in your current plan. So feel free to tweak the routine however you need: add reps, increase sets, shorten rest times… just make sure you’re truly ready before moving on.

If you’ve followed other routines on this site, you’ll notice I tend to use a lot of the same exercises. That’s because they’ve consistently delivered the best results for me, and they offer the clearest path to real progress.

So in these routines, you’ll mainly be working with basic, compound movements that hit multiple muscle groups at once.

At this point, chances are you’re already familiar with all of them.

⚡ Progression key: Take the jump between routines very seriously. At this level, every exercise demands complete neuromuscular control and flawless execution. Only progress when you own the current volume.

Phase 01 • Pull & Push

#1 Calisthenics Routine Advanced Level

Exercises
Sets
Reps
Rest
Muscle ups
Sets4
Reps6 - 5 - 4 - 3
Rest1:30 min rest between sets / ~3 min rest between exercises
Free HSPUs (if you can’t do them yet, do 5 x 6 assisted HSPUs facing the wall)
Sets10 (approx)
Reps2-3 (30 total reps)
RestIf you're doing the assisted version, rest 1:30 min between sets. If you're going with free HSPUs, take as much time as you need / ~3 min before the next exercise.
Pull ups
Sets4
Reps14 - 13 - 12 - 11
Rest2 min rest between sets / ~3 min rest between exercises
Parallel bar dips
Sets4
Reps15
Rest1:30 min rest between sets / ~3 min rest between exercises
Bar rows
Sets5
Reps5
Rest1:30 min rest between sets / 3 min rest between exercises
Push-ups
Sets4
Reps15
Rest1 min rest between sets
Phase 02 • Pull & Push

#2 Calisthenics Routine Advanced Level

Exercises
Sets
Reps
Rest
Muscle ups
Sets4
Reps7 - 6 - 5 - 4
Rest2 min rest between sets / 3 min rest between exercises
free HSPU
Sets10 (approx)
Reps3-4 (35 total reps)
Rest1:30 min rest between sets / 3 min rest between exercises
Pull ups
Sets4
Reps16 - 15 - 14 - 13
Rest2 min rest between sets / 3 min rest between exercises
Parallel bar dips
Sets5
Reps15
Rest1:30 min rest between sets, 3 min rest between exercises
Bar rows
Sets5
Reps6
Rest1:30 min rest between sets / 3 min rest between exercises
Push-ups
Sets5
Reps15
Rest1 min rest between sets
Phase 03 • Pull & Push

#3 Calisthenics Routine Advanced Level

Exercises
Sets
Reps
Rest
Muscle ups
Sets4
Reps9 - 8 - 7 - 6
Rest2 min rest between sets / 3 min rest between exercises
free HSPU
Sets8 (approx)
Reps4-5 (40 total reps)
Rest~1 min rest between sets / ~3 min rest between exercises
Pull ups
Sets4
Reps18 - 16 - 15 - 14
Rest2 min rest between sets / 3 min rest between exercises
Parallel bar dips
Sets4
Reps20
Rest1:30 min rest between sets / 3 min rest between exercises
Bar rows in advanced tucked position
Sets4
Reps5
Rest1:30 min rest between sets / 3 min rest between exercises
Push-ups
Sets4
Reps20
Rest1:30 min rest between sets
Phase 04 • Pull & Push

#4 Calisthenics Routine Advanced Level

Exercises
Sets
Reps
Rest
Muscle ups
Sets4
Reps11 - 10 - 9 - 8
Rest2 min rest between sets / 3 min rest between exercises
free HSPU
Sets8 (approx)
Reps5-6 (45 total reps)
Rest~1:30 min rest between sets / ~3 min rest between exercises
Pull-ups
Sets4
Reps20 - 19 - 18 - 17
Rest2 min rest between sets / 3 min rest between exercises
Dips
Sets5
Reps20
Rest1:30 min rest between sets / 3 min rest between exercises
Advanced tucked bar rows
Sets5
Reps5
Rest1:30 min rest between sets / 3 min rest between exercises
Push-ups
Sets5
Reps20
Rest1:30 min rest between sets
Phase 05 • Pull & Push

#5 Calisthenics Routine Advanced Level

Exercises
Sets
Reps
Rest
Muscle ups
Sets4
Reps13 - 12 - 11 - 10
Rest2 min rest between sets / 3 min rest between exercises
free HSPU
Sets6
Reps8
Rest~1:30 min rest between sets / ~3 min rest between exercises
Pull ups
Sets4
Reps22 - 21 - 20 - 19
Rest2 min rest between sets / 3 min rest between exercises
Dips
Sets4
Reps25
Rest1:30 min rest between sets / 3 min rest between exercises
Bar rows in advanced tucked position
Sets5
Reps6
Rest1:30 min rest between sets / 3 min rest between exercises
Push ups
Sets5
Reps25
Rest1:30 min rest between sets
Specialization • Core & Trunk

Advanced Core Workout Routine

Exercises
Sets
Reps
Rest
Leg raises
Sets4
Reps15
Rest1:30 min rest between sets / 3 min rest between exercises
Dragon flags
Sets4
Reps8
Rest1:30 min rest between sets / 3 min rest between exercises
Ab wheel (standing) If you don’t have an ab roller, you can increase the reps of the previous exercises instead (e.g., leg raises: 4x20, dragon flags: 5x8).
Sets5
Reps5
Rest1:30 min rest between sets / 3 min rest between exercises
Plank hold (arms positioned forward to increase difficulty)
Sets4
Reps30''
Rest1:30 min rest between sets / 3 min rest between exercises
Mountain climbers
Sets4
Reps45''
Rest1 min rest between sets
Specialization • Lower Body

Advanced Leg Workout Routine

Exercises
Sets
Reps
Rest
Explosive squats
Sets4
Reps15
Rest1 min rest between sets / 3 min rest between exercises
Pistol Squat
Sets4
Reps8 (each leg)
Rest1:30 min rest between sets / 3 min rest between exercises
Bulgarian squat (rear-leaning stance to target glutes more)
Sets4
Reps15
Rest1 min rest between sets / 3 min rest between exercises
Nordic curl (maximum range possible) If you can’t perform it, substitute with 4x15 single-leg sliding hamstring curls.
Sets4
Reps5
Rest1 min rest between sets / 3 min rest between exercises
Single-leg calf raises
Sets5
Reps15
Rest1 min rest between sets

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And that wraps up the most advanced calisthenics routines on the site — most of which are built around solid basics.
If you’re interested in other types of routines, especially ones focused on learning skills and tricks, feel free to check out my calisthenics skills section. Right now, I’ve got articles on how to master the muscle-up (you probably don’t need that if you’re here, but it never hurts to review), back lever, front lever, and handstand. I plan to keep expanding that section as I progress with new elements myself.

That’s all for now. I hope these routines were helpful — and remember, it’s the routines that should adapt to you, not the other way around.
If you’ve got any questions, just drop a comment below and I’ll get back to you as soon as I can.

Cheers!