What you will receive

The Intermediate Calisthenics Program

The Intermediate Calisthenics Program is the second part of the Full Journey. During this program you will step up your game from a beginner to the first stage of a calisthenics athlete. This is where the real journey will start in becoming a master of your own bodyweight.

At this moment you are capable of doing the basic exercises, but you are willing to work on more advanced bodyweight exercises. During the Intermediate Calisthenics program you will work on the first advanced bodyweight exercises which are the free handstand and the muscle up. These two exercises are the foundation of any really advanced calisthenics exercise

Intermediate Program requirements

Right now you probably have finished the beginner program or you already met the requirements for this program from earlier training experience. For this program the requirements are as follows:

  • 20 Push ups
  • 8 Pull,
  • 10 Dips
  • 30 sec frog stand

If you only meet some of these goals we suggest you to start with the beginner program first. However, you can also purchase the Full Journey progam in which you can combine workouts from the beginner program & intermediate calisthenics program. 

Intermediate Program Goals / Timeline

Right know you are moving to the second stage on the timeline from the Full Journey program. The goal is to finish this stage and move on to the third one: “advanced stage”.  Some goals for this progam are as follows:

  • 1 Muscle up, 6 wall handstand push ups, 3 explosive pull ups, 5 russian dips and 8 Assisted pistol squats;
  • 10 sec handstand, 15 sec advanced tucked Frontlever,  15 sec advanced tucked Backlever and  5 sec tucked human flag and 1 dragon fly

See all program goals here 
See full timeline here 

40+ Instructional Videos

The most unique and super usefull aspect of this intermediate calisthenics program is that every exercise is fully explained by an instructional video. This helps you to perform the exercises with right form and techniques. Also, every exercise is built up out of different levels that are shown in the video. Once you reach the first level you can move on to the next level. This makes it always challenging, no matter your current level!

Video example 1: Push ups on P-bar 
Video example 2: Dips
Video example 3: Pistol Squats 

Weekly Client Check-ins

It’s not that you buy the intermediate calisthenics program and we are gone. No. We are here to support you and your journey. This means we will coach you allong the way! After purchase, we will personally send you an e-mail to make everything clear for you.  After this E-mail you can check in by E-mail for 8 weeks in total. Why are we doing this?

  • To make everything clear about the program if you have any uncertanties during the program.
  • To motivate you to keep going if you seem to struggle to continue. We make sure that you get results!
  • To answer any questions you might have.

Online Digital Exercise Logbook

The Exercise Logbook that comes with the program is a very helpful tool that will help you to progress faster. It’s very easy to use with your phone or tablet! Our clients have seen this tool as one of the crucial aspects that made them succeed. The idea behind this logbook is that you can make the best out of every workout.

With every training your goal is to beat your own personal records. This makes every workout challenging and also really fun because you’ll get the feeling that you are progressing every day which will motivate you to keep on going!

24/7 support by us

We will guide you through your transformation and make sure everything is clear for you! We want to help you obtain the best results you possibly can, so there we support you by:

✔ Priority Mailinglist
We wil put you on our priority mailing list. This means that we will answer your questions within 48 hours on working days to maximize your progress during your journey.

✔ Sended Videos
If you wish to get feedback on your form or technique with a specific exercise you can send us a video and we will give you tips so you will be doing all the exercises correctly (because form is crucial!).

No Results? Get Your Money Back!

After all the positive stories that we get from our clients after purchase, we are 100% sure that this program will guarantee results IF properly followed for a consecutive period of time. So that’s why we give you the opportunity to try this program out risk-free, for 30 full days.  If you,  for whatever reason, still find yourself not getting any results after 30 days, we will give you a 100% refund!*

Simply message us at info@calisthenics-family.com to claim your refund.

Frequently Asked Questions - Calisthenics Intermediate Program (FAQ'S)

Yes, you have lifelong access to the program. One of the best things about our digital programs is that you can follow your program from virtually anywhere, whenever you want. Once you enroll in a course, you’ll have access for life. Do you not have time due to circumstances? No problem! Continue with the program at a later time. You have the freedom to learn at your own pace. So you determine how much time you take for each part. This way you can work more intensively when you are ready for it or just take it easy when necessary.

But there is more. we innovate our programs when necessary. Do we give the program an update? Then you will receive the updated program! This way you can work with the program forever.

The difference is that the Intermediate Calisthenics Workout Program is the second course (part 2) from the 4-Course Workout Bundle: The Full Journey. With the Full Journey Plan, you can work forwards for at least a whole year.

We highly recommend you to start with the Full Journey to get access to the complete program. This will save you a lot of money and you’ll get a better overview of the whole course. Besides that, you get access to all the exercises (150+).


The program is built up for 4 workout sessions per week. It consists of 2 strength training sessions and 2 skill training sessions. However, this is not mandatory. You can see it as a cycle of 4 different sessions. So if you are only able to train 3 times per week that is also fine. Then the cycle will just continue in the next week.

If you don’t have access to a gym or a calisthenics park and you’ll train from home you need:

  • A pull up bar (you can use a door pull up bar)
  • Parallel bars or rings (to make dips)

The minimum age would be 14 y/o. The maximum age would be around 65 y/0. We have many clients from a young age but also an older age. The fact that you’ll train with your own body weight makes this program really safe and accessible at almost any age.

Yes, you certainly can. This program gives you options on how many days you want to train per week. So if you have other sports that you also do (e.g. soccer, boxing, crossfit, bootcamp, gym, etc.) you can just do your own training sessions in between the workouts of this program.

Yes, you definitely will! People often say that it’s not possible to build muscle while training with your bodyweight only, but that is completely wrong. Naturally, the human body isn’t built to move barbells or dumbbells around. Muscle development and strength increase all come down to the principle of “Progressive Overload”. When you train with your body, you have to apply a stimulus to your muscular-skeletal system to tell it to grow by adding more resistance. This is easy to apply with bodyweight training because you can make it as heavy as you want by doing more reps, or new and harder exercises.

Yes and here is why: Did you ever notice that all Calisthenics athletes are always lean and aesthetic?

This is because, with Calisthenics training, you burn a lot of fat in comparison with other sports. Most of the Calisthenics moves are compound exercises. That means that several muscle groups have to work together. Therefore, your body will burn more calories as fuel for the muscles.

In our program, all workouts focus on both explosiveness & strength (low reps range) and hypertrophy & endurance (higher rep range). Applying this combination of training in every workout will contribute to muscle development and fat loss at the same time.

Yes, there are warm-up and stretching exercises included before and after the workout to prevent injuries and increase your mobility and flexibility. They are all supported by a video.

The main difference is that this is a standard Intermediate Calisthenics Program, while a custom program will be personally designed for you and adapted to your own level, goals, and personal circumstances.

Start your journey today!

Intermediate Program

  • Learn advanced bodyweight moves
  • First steps to full body control
  • Build an athletic physique
  • Learn a solid handstand
  • Learn the muscle up
  • Instructional videos for each exercise
  • Lifelong access including updates
  • Access to an exclusive community
  • 30-day success guarantee
 48,00 Add to cart More info

Start your journey today!

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