calisthenics

Advanced Movement Foundations Intermediate 3

6 weeks 24 workouts 4 days/week intermediate

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About this program

Bridges between intermediate strength and advanced skills — muscle-up prep, L-sit work, handstand basics.

Program breakdown

Week 1 preview

Push-ups
4 × 15Rest 60s
Diamond Push-ups
4 × 10Rest 60s
Pike Push-ups
4 × 10Rest 60s
Parallel Bar Dips
4 × 10Rest 75s
Pseudo Planche Push-ups
4 × 8Rest 75s

Advanced Movement Foundations Intermediate 3

Bridges between intermediate strength and advanced skills — muscle-up prep, L-sit work, handstand basics.

Week 1

Day 1 · Week 1 Day 1 — Push

Progressive week 1 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Push-ups	4	15	60s
Diamond Push-ups	4	10	60s
Pike Push-ups	4	10	60s
Parallel Bar Dips	4	10	75s
Pseudo Planche Push-ups	4	8	75s

Day 2 · Week 1 Day 2 — Pull

Progressive week 1 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Pull-ups	4	8	75s
Chin-ups	4	8	75s
Ring Rows	4	12	60s
Negative Muscle-ups	4	4	90s
Tuck Front Lever Hold	4	15s	60s

Day 3 · Week 1 Day 3 — Legs

Progressive week 1 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Bulgarian Split Squats	4	10 ea	75s
Cossack Squats	4	8 ea	75s
Shrimp Squat Progression	4	5 ea	90s
Broad Jumps	4	8	60s
Sissy Squats	4	10	60s

Day 4 · Week 1 Day 4 — Core

Progressive week 1 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Hollow Hold	4	30s	45s
Toes-to-Bar Progression	4	8	60s
L-sit Tuck	4	15s	60s
Dragon Flag Negatives	4	5	60s
Side Plank	4	30s ea	45s

Week 2

Day 1 · Week 2 Day 1 — Push

Progressive week 2 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Push-ups	4	15	57s
Diamond Push-ups	4	10	57s
Pike Push-ups	4	10	57s
Parallel Bar Dips	4	10	72s
Pseudo Planche Push-ups	4	8	72s

Day 2 · Week 2 Day 2 — Pull

Progressive week 2 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Pull-ups	4	8	72s
Chin-ups	4	8	72s
Ring Rows	4	12	57s
Negative Muscle-ups	4	4	87s
Tuck Front Lever Hold	4	15s	57s

Day 3 · Week 2 Day 3 — Legs

Progressive week 2 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Bulgarian Split Squats	4	10 ea	72s
Cossack Squats	4	8 ea	72s
Shrimp Squat Progression	4	5 ea	87s
Broad Jumps	4	8	57s
Sissy Squats	4	10	57s

Day 4 · Week 2 Day 4 — Core

Progressive week 2 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Hollow Hold	4	30s	42s
Toes-to-Bar Progression	4	8	57s
L-sit Tuck	4	15s	57s
Dragon Flag Negatives	4	5	57s
Side Plank	4	30s ea	42s

Week 3

Day 1 · Week 3 Day 1 — Push

Progressive week 3 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Push-ups	4	15	54s
Diamond Push-ups	4	10	54s
Pike Push-ups	4	10	54s
Parallel Bar Dips	4	10	69s
Pseudo Planche Push-ups	4	8	69s

Day 2 · Week 3 Day 2 — Pull

Progressive week 3 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Pull-ups	4	8	69s
Chin-ups	4	8	69s
Ring Rows	4	12	54s
Negative Muscle-ups	4	4	84s
Tuck Front Lever Hold	4	15s	54s

Day 3 · Week 3 Day 3 — Legs

Progressive week 3 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Bulgarian Split Squats	4	10 ea	69s
Cossack Squats	4	8 ea	69s
Shrimp Squat Progression	4	5 ea	84s
Broad Jumps	4	8	54s
Sissy Squats	4	10	54s

Day 4 · Week 3 Day 4 — Core

Progressive week 3 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Hollow Hold	4	30s	39s
Toes-to-Bar Progression	4	8	54s
L-sit Tuck	4	15s	54s
Dragon Flag Negatives	4	5	54s
Side Plank	4	30s ea	39s

Week 4

Day 1 · Week 4 Day 1 — Push

Progressive week 4 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Push-ups	4	15	51s
Diamond Push-ups	4	10	51s
Pike Push-ups	4	10	51s
Parallel Bar Dips	4	10	66s
Pseudo Planche Push-ups	4	8	66s

Day 2 · Week 4 Day 2 — Pull

Progressive week 4 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Pull-ups	4	8	66s
Chin-ups	4	8	66s
Ring Rows	4	12	51s
Negative Muscle-ups	4	4	81s
Tuck Front Lever Hold	4	15s	51s

Day 3 · Week 4 Day 3 — Legs

Progressive week 4 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Bulgarian Split Squats	4	10 ea	66s
Cossack Squats	4	8 ea	66s
Shrimp Squat Progression	4	5 ea	81s
Broad Jumps	4	8	51s
Sissy Squats	4	10	51s

Day 4 · Week 4 Day 4 — Core

Progressive week 4 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Hollow Hold	4	30s	36s
Toes-to-Bar Progression	4	8	51s
L-sit Tuck	4	15s	51s
Dragon Flag Negatives	4	5	51s
Side Plank	4	30s ea	36s

Week 5

Day 1 · Week 5 Day 1 — Push

Progressive week 5 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Push-ups	4	15	48s
Diamond Push-ups	4	10	48s
Pike Push-ups	4	10	48s
Parallel Bar Dips	4	10	63s
Pseudo Planche Push-ups	4	8	63s

Day 2 · Week 5 Day 2 — Pull

Progressive week 5 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Pull-ups	4	8	63s
Chin-ups	4	8	63s
Ring Rows	4	12	48s
Negative Muscle-ups	4	4	78s
Tuck Front Lever Hold	4	15s	48s

Day 3 · Week 5 Day 3 — Legs

Progressive week 5 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Bulgarian Split Squats	4	10 ea	63s
Cossack Squats	4	8 ea	63s
Shrimp Squat Progression	4	5 ea	78s
Broad Jumps	4	8	48s
Sissy Squats	4	10	48s

Day 4 · Week 5 Day 4 — Core

Progressive week 5 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Hollow Hold	4	30s	33s
Toes-to-Bar Progression	4	8	48s
L-sit Tuck	4	15s	48s
Dragon Flag Negatives	4	5	48s
Side Plank	4	30s ea	33s

Week 6

Day 1 · Week 6 Day 1 — Push

Progressive week 6 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Push-ups	4	15	45s
Diamond Push-ups	4	10	45s
Pike Push-ups	4	10	45s
Parallel Bar Dips	4	10	60s
Pseudo Planche Push-ups	4	8	60s

Day 2 · Week 6 Day 2 — Pull

Progressive week 6 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Pull-ups	4	8	60s
Chin-ups	4	8	60s
Ring Rows	4	12	45s
Negative Muscle-ups	4	4	75s
Tuck Front Lever Hold	4	15s	45s

Day 3 · Week 6 Day 3 — Legs

Progressive week 6 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Bulgarian Split Squats	4	10 ea	60s
Cossack Squats	4	8 ea	60s
Shrimp Squat Progression	4	5 ea	75s
Broad Jumps	4	8	45s
Sissy Squats	4	10	45s

Day 4 · Week 6 Day 4 — Core

Progressive week 6 of Advanced Movement Foundations Intermediate 3

Exercise	Sets	Reps	Rest
Hollow Hold	4	30s	30s
Toes-to-Bar Progression	4	8	45s
L-sit Tuck	4	15s	45s
Dragon Flag Negatives	4	5	45s
Side Plank	4	30s ea	30s

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