12-Week Calisthenics and Weights Intermediate Program

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Ebook- You’ve built the base. Now it’s time to level up. Muscle-ups. Freestanding handstands. Explosive power and real body control. This program is designed for those who already have foundational strength—and are ready to push into the next phase of performance. Calisthenics sharpens your coordination, mobility, and full-body control. Weight training brings the structure and overload needed to build power and size where you need it most. This hybrid program blends the best of both. You’ll master skill-based calisthenics progressions while strategically using weights to fill in the gaps—so you’re not just stronger, but capable. What to expect: Pull-up strength becomes the foundation for muscle-up progressions. Weighted dips, ring work, and advanced push variations develop explosive pushing power. Overhead pressing and targeted mobility work help unlock freestanding handstands. Deadlifts and leg-focused training build the lower-body strength calisthenics often lacks. This isn't just about building muscle—it's about moving with purpose, control, and power. Nutrition That Fuels Performance: We’ve also included upgraded meal guides to support your recovery, muscle growth, and performance goals—so you’re not just training hard, but eating smart. Show more