{"id":25808,"date":"2024-08-11T18:17:44","date_gmt":"2024-08-11T18:17:44","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=25808"},"modified":"2024-08-11T18:17:47","modified_gmt":"2024-08-11T18:17:47","slug":"8-week-advanced-calisthenics-training-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/8-week-advanced-calisthenics-training-pdf","title":{"rendered":"8-Week Advanced Calisthenics Training Program (Free PDF)"},"content":{"rendered":"\n

I\u2019ve designed an ultimate 8-week advanced calisthenics workout routine for those who have been training for a while and want to level up their fitness.<\/p>\n\n\n\n

This program is based on a total body workout method and involves training four days a week.<\/p>\n\n\n\n

Here’s the program summary:<\/strong><\/p>\n\n\n\n

Sessions\/Week<\/td>4 Days<\/td><\/tr>
Duration\/Session<\/td>60-90 minutes<\/td><\/tr>
Program Duration<\/td>8 Weeks<\/td><\/tr>
Workout Level<\/td>Advanced<\/td><\/tr>
Target Gender<\/td>Male & Female<\/td><\/tr>
Program Goal<\/td>Build Resilient and Improve Aesthetic<\/td><\/tr>
Split Type<\/td>Full Body Workout<\/td><\/tr>
Special Equipment Needed<\/td>Rings, Dip Stand, and Bars<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

The Fitness Phantom Disclaimer:<\/strong> It will be a challenging program and will have a high risk of injury, so, make sure you evaluate the benefits and risks of advanced calisthenics movements before starting this.<\/p>\n\n\n\n

List of Advanced Calisthenics Exercises<\/strong><\/h2>\n\n\n\n
\"Advanced<\/figure>\n\n\n\n

Besides easy and intermediate calisthenics exercises, you’ll do the following advanced exercises in this training plan:<\/p>\n\n\n\n

    \n
  1. One-Arm Push-Up<\/li>\n\n\n\n
  2. L Pull-Up<\/li>\n\n\n\n
  3. V-Sit<\/li>\n\n\n\n
  4. Handstand Push-ups<\/li>\n\n\n\n
  5. Ring Dips<\/li>\n\n\n\n
  6. One-arm Pull-up<\/li>\n\n\n\n
  7. Ring Chin Ups<\/li>\n\n\n\n
  8. Pistol Squat<\/li>\n\n\n\n
  9. Dragon Flag<\/li>\n\n\n\n
  10. Hanging Windshield Wiper<\/li>\n\n\n\n
  11. Muscles up<\/li>\n\n\n\n
  12. Planche<\/li>\n\n\n\n
  13. Front lever<\/li>\n\n\n\n
  14. Human Flag<\/li>\n\n\n\n
  15. Straddle Planche<\/li>\n\n\n\n
  16. Feet Elevated Pike Push-up<\/li>\n\n\n\n
  17. Reverse Plank March<\/li>\n\n\n\n
  18. Cross-body Push-ups<\/li>\n\n\n\n
  19. Straddle Sit Hold<\/a><\/li>\n\n\n\n
  20. Cross Triceps Extension<\/li>\n\n\n\n
  21. Sphinx Push-up<\/li>\n\n\n\n
  22. Archer Push-up<\/li>\n\n\n\n
  23. Star Plank<\/li>\n\n\n\n
  24. Archer Pull-Ups<\/li>\n\n\n\n
  25. Tucked Planched Swing<\/a><\/li>\n\n\n\n
  26. Skin The Cat<\/li>\n\n\n\n
  27. Back Bridge<\/li>\n\n\n\n
  28. Straddle V-Sit<\/a><\/li>\n\n\n\n
  29. Bar Pullover<\/li>\n\n\n\n
  30. Explosive Pull-up<\/li>\n\n\n\n
  31. Clapping Push-up<\/li>\n<\/ol>\n\n\n\n

    These are important but not all examples of advanced calisthenics workouts. You can integrate more exercises that can fit into your training regime.<\/p>\n\n\n\n

    Who Can Perform Advanced Calisthenics?<\/strong><\/h2>\n\n\n\n

    Performing advanced calisthenics movements requires a strong and flexible body and decent mobility.<\/p>\n\n\n\n

    You must have years of experience before attempting advanced exercises.<\/p>\n\n\n\n

    This program is for general and experienced fitness enthusiasts who want to enhance their strength, mobility, balance, body coordination strength, and build a resilient body.<\/p>\n\n\n\n

    However, professional gymnasts wanting to excel in their game, people with a history of injury, or anyone who isn’t confident in performing advanced workouts should avoid following this routine.<\/p>\n\n\n\n

    8-Week Advanced Calisthenics Workout Routine to Get Resilient<\/strong><\/h2>\n\n\n\n
    \"Advanced<\/figure>\n\n\n\n

    This program is divided into two phases. The first phase (first three weeks) involves intermediate to advanced exercises and will help build the foundation for the second phase (last five weeks).<\/p>\n\n\n\n

    The second phase involves performing four times weekly<\/a>, with each session containing five exercises.<\/p>\n\n\n\n

    I also recommend performing moderate or high-intensity interval training to enhance your endurance, speed, and explosiveness. <\/p>\n\n\n\n

    Workout Instructions<\/strong><\/p>\n\n\n\n