The peak of bodyweight training: muscle-ups, pistol squats, archer variations and handstand push-ups. All you need is a pull-up bar; combine strength with skill and repeat this program every week.
Program at a glance
Who is this program for?
This program is for experienced athletes ready for high volume and demanding intensity. Recovery, nutrition and sleep matter as much as the program itself.
Weekly plan
Day 1 — Push Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Archer Push Up | 4×6-8 | 90 sec |
| Handstand Push Up Against The Wall | 3×5-8 | 120 sec |
| Plyo Push Up | 3×6-8 | 90 sec |
| Dips Between Chairs | 3×10-12 | 60 sec |
| Close Grip Push Up | 3×12 | 60 sec |
Day 2 — Pull Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bodyweight Muscle Up | 3×3-5 | 150 sec |
| Archer Pull Up | 3×5-6 | 120 sec |
| Explosive Pull Up | 3×6 | 90 sec |
| L Sit Pull Up | 3×6 | 90 sec |
| Commando Pull Up | 3×8 | 90 sec |
Day 3 — Rest Day
Rest day — recover and get ready for the next session.
Day 4 — Legs & Explosiveness
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Single Leg Squat (Pistol) | 4×5-6 | 90 sec |
| Bulgarian Split Squat With Chair | 3×10 | 60 sec |
| Lateral Bound | 3×10 | 60 sec |
| Bodyweight Slow To Explosive Squats | 3×8 | 60 sec |
| Bodyweight Explosive Calf Raise | 3×12 | 45 sec |
Day 5 — Skill & Core
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Handstand Shoulder Tap Against The Wall | 3×8 | 90 sec |
| Negative Dragon Flag | 3×5 | 90 sec |
| Hollow Rock | 3×12 | 45 sec |
| Back Lever Tuck | 3×10 sec | 90 sec |
| V Up Hold | 3×15 sec | 45 sec |
Day 6 — Rest Day
Rest day — recover and get ready for the next session.
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
Advanced Calisthenics is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.