4-Week Advanced Calisthenics Program

The final calisthenics program in this series is the advanced program which uses elements of the beginner and intermediate programs both in terms of structure and exercise selection. It follows linear progression by manipulating repetition numbers and rest periods in order to optimize strength development. As with the beginner program, the first three weeks lay the foundations for advanced strength and movement and prepare you for week four where you will perform two more technically challenging calisthenic exercises - the muscle-up and front lever.