ADVANCED CALISTHENICS WORKOUT ROUTINES
TRAIN LIKE A PRO
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.
#1 ADVANCED CALISTHENICS WORKOUT ROUTINE
| EXERCISES | SETS | REPS | REST |
| Muscle ups | 4 | 6 - 5 - 4 - 3 | 1:30 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) | 10 (approx) | 2-3 (30 total reps) | If 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 | 4 | 14 - 13 - 12 - 11 | 2 min rest between sets / ~3 min rest between exercises |
| Parallel bar dips | 4 | 15 | 1:30 min rest between sets / ~3 min rest between exercises |
| Bar rows | 5 | 5 | 1:30 min rest between sets / 3 min rest between exercises |
| Push-ups | 4 | 15 | 1 min rest between sets |
#2 ADVANCED CALISTHENICS WORKOUT ROUTINE
| EXERCISES | SETS | REPS | REST |
| Muscle ups | 4 | 7 - 6 - 5 - 4 | 2 min rest between sets / 3 min rest between exercises |
| free HSPU | 10 (approx) | 3-4 (35 total reps) | 1:30 min rest between sets / 3 min rest between exercises |
| Pull ups | 4 | 16 - 15 - 14 - 13 | 2 min rest between sets / 3 min rest between exercises |
| Parallel bar dips | 5 | 15 | 1:30 min rest between sets, 3 min rest between exercises |
| Bar rows | 5 | 6 | 1:30 min rest between sets / 3 min rest between exercises |
| Push-ups | 5 | 15 | 1 min rest between sets |
#3 ADVANCED CALISTHENICS WORKOUT ROUTINE
| EXERCISES | SETS | REPS | REST |
| Muscle ups | 4 | 9 - 8 - 7 - 6 | 2 min rest between sets / 3 min rest between exercises |
| free HSPU | 8 (approx) | 4-5 (40 total reps) | ~1 min rest between sets / ~3 min rest between exercises |
| Pull ups | 4 | 18 - 16 - 15 - 14 | 2 min rest between sets / 3 min rest between exercises |
| Parallel bar dips | 4 | 20 | 1:30 min rest between sets / 3 min rest between exercises |
| Bar rows in advanced tucked position | 4 | 5 | 1:30 min rest between sets / 3 min rest between exercises |
| Push-ups | 4 | 20 | 1:30 min rest between sets |
#4 ADVANCED CALISTHENICS WORKOUT ROUTINE
| EXERCISES | SETS | REPS | REST |
| Muscle ups | 4 | 11 - 10 - 9 - 8 | 2 min rest between sets / 3 min rest between exercises |
| free HSPU | 8 (approx) | 5-6 (45 total reps) | ~1:30 min rest between sets / ~3 min rest between exercises |
| Pull-ups | 4 | 20 - 19 - 18 - 17 | 2 min rest between sets / 3 min rest between exercises |
| Dips | 5 | 20 | 1:30 min rest between sets / 3 min rest between exercises |
| Advanced tucked bar rows | 5 | 5 | 1:30 min rest between sets / 3 min rest between exercises |
| Push-ups | 5 | 20 | 1:30 min rest between sets |
#5 ADVANCED CALISTHENICS WORKOUT ROUTINE
| EXERCISES | SETS | REPS | REST |
| Muscle ups | 4 | 13 - 12 - 11 - 10 | 2 min rest between sets / 3 min rest between exercises |
| free HSPU | 6 | 8 | ~1:30 min rest between sets / ~3 min rest between exercises |
| Pull ups | 4 | 22 - 21 - 20 - 19 | 2 min rest between sets / 3 min rest between exercises |
| Dips | 4 | 25 | 1:30 min rest between sets / 3 min rest between exercises |
| Bar rows in advanced tucked position | 5 | 6 | 1:30 min rest between sets / 3 min rest between exercises |
| Push ups | 5 | 25 | 1:30 min rest between sets |
ADVANCED CORE WORKOUT ROUTINE
| EXERCISES | SETS | REPS | REST |
| Leg raises | 4 | 15 | 1:30 min rest between sets / 3 min rest between exercises |
| Dragon flags | 4 | 8 | 1:30 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). | 5 | 5 | 1:30 min rest between sets / 3 min rest between exercises |
| Plank hold (arms positioned forward to increase difficulty) | 4 | 30'' | 1:30 min rest between sets / 3 min rest between exercises |
| Mountain climbers | 4 | 45'' | 1 min rest between sets |
ADVANCED LEG WORKOUT ROUTINE
EXERCISES SETS REPS REST Explosive squats 4 15 1 min rest between sets / 3 min rest between exercises Pistol Squat 4 8 (each leg) 1:30 min rest between sets / 3 min rest between exercises Bulgarian squat (rear-leaning stance to target glutes more) 4 15 1 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. 4 5 1 min rest between sets / 3 min rest between exercises Single-leg calf raises 5 15 1 min rest between sets
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!
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