{"id":83860,"date":"2025-12-16T15:04:37","date_gmt":"2025-12-16T15:04:37","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83860"},"modified":"2025-12-16T15:04:37","modified_gmt":"2025-12-16T15:04:37","slug":"intermediate-workout-routine","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/","title":{"rendered":"Your Go-To Intermediate Workout Routine for Full-Body Progress"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#What_Is_a_Calisthenics-based_Intermediate_Workout_Routine\" >What Is a Calisthenics-based Intermediate Workout Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#How_Do_I_Know_My_Fitness_Level\" >How Do I Know My Fitness Level?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#What_Is_an_Intermediate_Level_of_Fitness\" >What Is an Intermediate Level of Fitness?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#What_Are_Intermediate_Calisthenics_Exercises\" >What Are Intermediate Calisthenics Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#What_Is_the_Best_Calisthenics_Intermediate_Workout_Routine\" >What Is the Best Calisthenics Intermediate Workout Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#Is_a_Full-Body_Workout_Good_for_an_Intermediate\" >Is a Full-Body Workout Good for an Intermediate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#How_Many_Days_a_Week_Should_an_Intermediate_Workout_Be\" >How Many Days a Week Should an Intermediate Workout Be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#How_many_push-ups_do_I_need_to_be_able_to_do_to_be_in_the_intermediate_range\" >How many push-ups do I need to be able to do to be in the intermediate range?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#Is_3_times_a_week_at_the_gym_enough\" >Is 3 times a week at the gym enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#How_long_does_it_take_to_get_to_the_intermediate_stage_of_lifting\" >How long does it take to get to the intermediate stage of lifting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#How_many_burpees_do_I_need_to_be_able_to_do_to_be_considered_intermediate\" >How many burpees do I need to be able to do to be considered intermediate?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you someone who feels like they should upgrade their workouts a bit? Do you feel like you\u2019re ready to go to the next stage, but don\u2019t know what to do? If this is you, you\u2019ve landed in the right place.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Workout_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article covers a not-so-beginner-friendly workout routine for people who want to take their workouts to the next level. You always need structured guidance to ensure you\u2019re doing it right. And so, we\u2019ve provided all the tips and science-backed information about an intermediate workout routine for beginners.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Calisthenics-based_Intermediate_Workout_Routine\"><\/span><b>What Is a Calisthenics-based Intermediate Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A calisthenics-based intermediate routine is a bodyweight workout that is designed for people who already feel confident with the basics and want to progress to more challenging exercises (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/232101992_Bodyweight_Training_A_Return_To_Basics\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It uses your own body weight for resistance, and you only need simple equipment such as a pull-up bar or parallettes to expand your exercise options.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of adding weights, calisthenics becomes harder by changing the movement (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). For example, a squat can progress from a regular bodyweight squat \u2192 split squat \u2192 Bulgarian split squat \u2192 shrimp squat \u2192 pistol squat. You can also use resistance bands to make the exercises easier or harder.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80680\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/01-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/01-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/01-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/01-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/01-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/01.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">There\u2019s no strict definition, but most people are considered intermediate if they can do the basic bodyweight moves with good form. This usually includes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Several clean pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strong, controlled push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The ability to hold or work toward an L-sit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Good single-leg strength (such as practicing pistol squats)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">At this stage, many people also start to explore harder skills such as handstand push-up progressions, front\/back lever drills, or human flag progressions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s totally normal to be stronger in some areas than others. A good intermediate routine includes easier and more complicated variations so you can adjust each exercise to your level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study published in the Journal SPORTIF: Journal of Physical Education and Sport found that adding an eight-week callisthenics program to regular handball training helped young female players improve much more than those who only practised handball. The players who did calisthenics three times a week became stronger, more agile, and better at skills such as passing and dribbling (<\/span><a href=\"https:\/\/ojs.unpkediri.ac.id\/index.php\/pjk\/article\/view\/21335\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In contrast, the group that stuck to regular training did not show meaningful improvements. Overall, the research suggests that bodyweight exercises can significantly boost both fitness and handball performance in young athletes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The American Council on Exercise (ACE) also notes that compound bodyweight exercises such as push-ups and pull-ups activate large muscle groups. This can make them great for building strength without equipment (<\/span><a href=\"https:\/\/contentcdn.eacefitness.com\/continuingeducation\/courses\/support_items\/CERT-YMCA-FGE\/YMCA_Group_Cert_Workbook.pdf\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-at-home\/\">Beginner Calisthenics Workout Plan At Home With Exercises, Tips, And FAQ<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Know_My_Fitness_Level\"><\/span><b>How Do I Know My Fitness Level?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Knowing your fitness level means measuring the main parts of fitness (cardio, strength, endurance, flexibility, body composition, and balance) and comparing your results to reliable standards. The six core components you must measure are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardiorespiratory fitness (aerobic capacity):<\/b><span style=\"font-weight: 400;\"> How well your heart and lungs deliver oxygen during exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscular strength:<\/b><span style=\"font-weight: 400;\"> Maximum force a muscle or group can produce (e.g. 1-rep max or handgrip).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscular endurance:<\/b><span style=\"font-weight: 400;\"> How long a muscle can work (e.g. push-ups to fatigue, plank hold).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexibility\/mobility:<\/b><span style=\"font-weight: 400;\"> Joint range of motion (e.g. sit-and-reach, Apley scratch).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Body composition:<\/b><span style=\"font-weight: 400;\"> Proportion of fat vs. lean mass (BMI, skinfolds, BIA, DEXA for accuracy).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balance and functional movement:<\/b><span style=\"font-weight: 400;\"> Single-leg balance, movement quality (e.g. squat depth, lunges).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Assessment frameworks and definitions like these are standard in exercise science and fitness testing manuals.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80683\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Listed below are simple tests you can do (no specialized tests needed):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardio (field tests): <\/b><span style=\"font-weight: 400;\">12-minute Cooper run or a timed 1.5-mile run to estimate VO\u2082max. These tests give a reasonable estimate of aerobic fitness without lab equipment. Use the distance covered to estimate VO\u2082max with published formulas (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/269714366_Validity_of_Cooper's_12-min_run_test_for_estimation_of_maximum_oxygen_uptake_in_female_university_students\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resting heart rate (RHR): <\/b><span style=\"font-weight: 400;\">Measure in the morning for a quick fitness indicator (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/370374503_Measure_by_measure_Resting_heart_rate_across_the_24-hour_cycle\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Lower RHR often means better aerobic fitness (not a precise test alone, but valuable as a trend metric).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength: <\/b><span style=\"font-weight: 400;\">The handgrip dynamometer is a simple, standardized measure. Otherwise, use maximal or near-max lifts in key movements (e.g. weighted squat\/press) if you have gym access. Handgrip norms are widely published by age and sex (<\/span><a href=\"https:\/\/www.jospt.org\/doi\/full\/10.2519\/jospt.2018.7851\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscular endurance: <\/b><span style=\"font-weight: 400;\">Maximum push-ups in one set, timed plank hold, or bodyweight squat repetitions to fatigue. These are practical and repeatable (<\/span><a href=\"https:\/\/acsm.org\/education-resources\/books\/fitness-assessment-manual\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Body composition: <\/b><span style=\"font-weight: 400;\">Start with BMI and waist circumference for general health risk screening. For sports or precise tracking, use skinfold callipers, bioelectrical impedance (BIA), or DEXA when possible. DEXA is the gold standard for accuracy (<\/span><a href=\"https:\/\/acsm.org\/education-resources\/books\/fitness-assessment-manual\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balance\/Functional movement: <\/b><span style=\"font-weight: 400;\">Single-leg stand (eyes open) for basic balance. A brief functional movement screen (FMS) can highlight mobility and stability issues.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Public health guidance says adults should aim for 150-300 minutes of moderate aerobic activity weekly (or 75-150 minutes vigorous) plus muscle-strengthening activities on two or more days (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). If you meet or exceed those targets and your test scores are in the average-to-good range, you\u2019re likely at least \u201cphysically active\u201d by public health standards.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Workout_Routine\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a quick checklist to keep you on track:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Measure resting heart rate and body weight + waist circumference.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pick one cardio test (Cooper 12-minute or 1.5-mile) and one strength\/endurance test (plank, push-ups, or a handgrip test).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Compare your scores to published norms (use Cooper tables and handgrip\/fitness reference charts).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Create a 6-12 week plan based on your weakest areas, then retest.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By regularly testing these areas and tracking your progress over time, you\u2019ll gain a clear, evidence-based picture of your fitness level. It tells you exactly where to focus your efforts to keep improving safely and effectively.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80684\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/05-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/05-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/05-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/05-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/05-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/05.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Intermediate_Level_of_Fitness\"><\/span><b>What Is an Intermediate Level of Fitness?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An intermediate level of fitness describes the stage between beginner and advanced. It\u2019s where you\u2019ve built a good foundation of strength, endurance, and technique. You\u2019re now ready to handle more challenging workouts with consistency. At this level, exercise is no longer about simply learning the basics, it\u2019s about progressing them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Someone at an intermediate fitness level can usually perform core movements with good form, such as squats, push-ups, planks, and introductory cardio sessions. This is the stage where you can recover well between workouts and train multiple times per week without excessive fatigue. They can also push harder. This means you are now lifting heavier weights, completing longer or faster cardio sessions, and trying more complex variations of exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In simple terms, being \u201cintermediate\u201d means you\u2019re past the learning curve. Your body has adapted to regular training, and you\u2019re ready for progressive overload. These could include more complex variations, higher intensity, and more structured programming. It\u2019s the stage where real strength, endurance, and performance improvements start to accelerate.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80681\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/02-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/02-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/02-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/02-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/02-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/02.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Intermediate_Calisthenics_Exercises\"><\/span><b>What Are Intermediate Calisthenics Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An<a href=\"https:\/\/betterme.world\/articles\/intermediate-calisthenics-workout-plan\/\"> intermediate calisthenics workout plan<\/a> includes slightly more challenging bodyweight exercises that build on the basics while remaining accessible for beginners ready to level up. Below are intermediate-friendly moves with simple, clear steps so anyone can follow along safely.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Incline Push-Up<\/b><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands shoulder-width apart on a bench, box, or sturdy surface.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your feet back until your body forms a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest toward the edge by bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up while keeping your core tight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with controlled movement.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Bodyweight Split Squat<\/b><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with one foot forward and the other behind you in a staggered stance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your back knee toward the floor while keeping your torso tall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop just before your back knee touches the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through the front heel to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch legs and repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79942\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-with-ball-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-with-ball-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-with-ball-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-with-ball-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-with-ball-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-with-ball.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Plank Shoulder Taps<\/b><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank with your hands under your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hips steady as you lift one hand to tap the opposite shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hand back down and switch sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move slowly to avoid twisting your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating taps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80706\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Negative Pull-Up<\/b><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on a box or bench to get your chin above the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the bar with an overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step off the box and slowly lower yourself down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Control the descent for 3-5 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reset by stepping back onto the box and repeat.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Elevated Glute Bridge<\/b><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your feet on a step or a low bench, with your knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your arms by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to lift your hips upward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower slowly and repeat.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Dead Hang<\/b><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a pull-up bar with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang with your arms straight and your shoulders slightly engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core tight and your legs still.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for as long as you comfortably can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest and repeat.<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Workout_Routine\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<p style=\"text-align: center;\"><b>Step-Up<\/b><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in front of a sturdy box or step.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step one foot onto the box and push through your heel to rise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring the other foot up to meet it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step down with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the same leg, then switch.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Downward Dog to Plank Flow<\/b><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips up and back into a downward dog.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your chest toward your thighs and stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift forward again into a plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue flowing between the two positions.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">These exercises can easily be your go-to if you\u2019re looking for an intermediate <a href=\"https:\/\/betterme.world\/articles\/calisthenics-home-workout\/\">workout routine with no equipment<\/a>. They can bridge the gap between beginner movements and more advanced skills by safely improving their control.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80712\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Calisthenics_Intermediate_Workout_Routine\"><\/span><b>What Is the Best Calisthenics Intermediate Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In this section, you can find an example of an intermediate workout routine for beginners. It tells you exactly what to do, how many sets, how many reps, and how often. This routine follows a push\u2013pull\u2013legs (PPL) split, which is commonly used in a 6-day gym workout schedule for intermediate athletes, and is fully adapted for calisthenics. <span data-sheets-root=\"1\">If you&#8217;re curious about <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-for-intermediates\/\">calisthenics workout for intermediate<\/a>, check out our earlier article.<\/span><\/span><\/p>\n<p style=\"text-align: center;\"><b>Day 1: Push (Chest, Shoulders, Triceps)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Standard push-ups:<\/b><span style=\"font-weight: 400;\"> 4 sets \u00d7 12-20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pike push-ups:<\/b><span style=\"font-weight: 400;\"> 4 sets \u00d7 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Diamond push-ups:<\/b><span style=\"font-weight: 400;\"> 3 sets \u00d7 10-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Decline push-ups:<\/b><span style=\"font-weight: 400;\"> 3 sets \u00d7 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Straight-bar dips or bench dips:<\/b><span style=\"font-weight: 400;\"> 4 sets \u00d7 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Triceps extensions on rings or TRX:<\/b><span style=\"font-weight: 400;\"> 3 sets \u00d7 10-12 reps<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 2: Pull (Back, Biceps)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-ups:<\/b><span style=\"font-weight: 400;\"> 4 sets \u00d7 6-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Australian rows:<\/b><span style=\"font-weight: 400;\"> 4 sets \u00d7 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chin-ups:<\/b><span style=\"font-weight: 400;\"> 3 sets \u00d7 6-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Archer rows (on bar or rings):<\/b><span style=\"font-weight: 400;\"> 3 sets \u00d7 6-8 reps per side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Negative pull-ups:<\/b><span style=\"font-weight: 400;\"> 3 sets \u00d7 5 slow reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bicep curls (bands or rings):<\/b><span style=\"font-weight: 400;\"> 3 sets \u00d7 12-15 reps<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 3: Legs (Quads, Hamstrings, Glutes)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pistol squat progressions:<\/b><span style=\"font-weight: 400;\"> 4 sets \u00d7 6-8 reps per leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bulgarian split squats:<\/b><span style=\"font-weight: 400;\"> 4 sets \u00d7 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nordic curl progressions:<\/b><span style=\"font-weight: 400;\"> 3 sets \u00d7 5-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calf raises:<\/b><span style=\"font-weight: 400;\"> 4 sets \u00d7 20-25 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jump squats:<\/b><span style=\"font-weight: 400;\"> 3 sets \u00d7 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glute bridges or hip thrusts:<\/b><span style=\"font-weight: 400;\"> 3 sets \u00d7 12-15 reps<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79932\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bridge-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bridge-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bridge-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bridge-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bridge-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bridge.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Day 4: Push<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat Day 1, but increase one of the following:<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reps (+2-4 per set)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sets (+1 extra set for 1-2 exercises)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty (e.g. feet elevated higher, deeper range)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 5: Pull<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat Day 2, with one progression:<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Harder pull-up variations (wide grip, L-sit, weighted if possible)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">More reps or slower tempo<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 6: Legs<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat Day 3, but add:<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Harder pistol squat variation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Higher reps for jump squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One extra hamstring movement (e.g. single-leg glute bridge: 3 sets \u00d7 12 reps per leg)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 7: Rest or Light Mobility<\/b><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-beginner-exercises\/\">Calisthenics Beginner Exercises: A Complete Overview of the Age-Old Workout Regime<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_a_Full-Body_Workout_Good_for_an_Intermediate\"><\/span><b>Is a Full-Body Workout Good for an Intermediate?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can enjoy plenty of perks if you perform an intermediate <a href=\"https:\/\/betterme.world\/articles\/great-full-body-workouts\/\">full-body workout<\/a>, including:<\/span><\/p>\n<ul>\n<li><b>May Improve Muscular Balance<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Full-body workouts help you evenly develop all your major muscle groups, rather than overworking just a few. That kind of balance is essential for full-body strength and coordination, and can help you avoid muscle imbalances that may lead to injury. By regularly working different muscle groups, you can build a stronger body overall.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In some cases, such as a lack of time, a split routine may also help. A 2024 meta-analysis comparing full-body and split-body <a href=\"https:\/\/betterme.world\/articles\/resistance-training-at-home\/\">resistance training<\/a> concluded that when total training volume is matched, both approaches produce similar gains in strength and muscle growth (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38595233\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of the day, it\u2019s about moving your body. If full-body isn\u2019t an option, you can take your chances with quick, split routines.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80694\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/15-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/15-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/15-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/15-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/15-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/15.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>May Enhance Cardiovascular Fitness<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Many full-body workouts can raise your heart rate while you work your muscles, particularly when they\u2019re done in a circuit style. That means you get cardio benefits at the same time as strength gains. Doing these workouts can help your heart and lungs become more efficient. As a result, you may notice an improvement in your endurance and fitness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An extensive review of many studies found that resistance circuit-based training (combining strength exercises back-to-back with little rest) significantly improves cardiorespiratory fitness, often measured by VO\u2082max (a standard measure of aerobic capacity) (<\/span><a href=\"https:\/\/www.mdpi.com\/2079-7737\/10\/5\/377\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a study in the Journal of Strength and Conditioning Research showed that after a few weeks of circuit-style, whole-body training, participants (even if previously sedentary) had better aerobic performance and muscle strength (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2015\/06000\/whole_body_aerobic_resistance_training_circuit.18.aspx\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>May Improve Functional Strength<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Functional strength means having the kind of strength you need to handle everyday tasks easily. Full-body workouts use movements similar to what you do in real life, such as lifting, bending, twisting, and getting up and down. This may help you do things such as carrying groceries, playing with your kids or grandkids, or going for a hike or bike ride without feeling strained. Exercises like squats can strengthen your legs for standing up from a chair (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0531556518307058\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). At the same time, the core exercises can keep you stable and balanced. This means there\u2019s less risk of falls and injuries (<\/span><a href=\"https:\/\/www.balticsportscience.com\/cgi\/viewcontent.cgi?article=1094&amp;context=journal\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s not false to say that full-body workouts can resolve many of the physical issues we typically face. You can choose a <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/\">calisthenics workout plan for intermediates<\/a> if you don\u2019t have any equipment and can\u2019t afford a gym membership. Learn all about an intermediate workout routine for beginners, and stick to it. You may start to see these perks after a few weeks of consistency!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80709\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Days_a_Week_Should_an_Intermediate_Workout_Be\"><\/span><b>How Many Days a Week Should an Intermediate Workout Be?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most intermediate lifters or calisthenics athletes should train 3-5 days per week. The exercise science literature widely supports this range. This is because it provides enough training volume to stimulate muscle growth and strength gains while still allowing proper recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies show that training each muscle group at least twice per week results in greater strength and hypertrophy gains than once per week (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Training 3 or 5 days may help you hit that twice-a-week frequency without overtraining.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To keep improving at the intermediate level, aim for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3-4 days if you prefer full-body sessions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4-5 days if you follow an upper\/lower or push-pull-legs split<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This routine ensures you maintain a balance without straining yourself too much.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80699\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_push-ups_do_I_need_to_be_able_to_do_to_be_in_the_intermediate_range\"><\/span><strong>How many push-ups do I need to be able to do to be in the intermediate range?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">If you can do 20-40 push-ups in one go, you\u2019re generally in the intermediate range. It varies by a number of factors such as your age, height, weight, and fitness level, but this is a solid benchmark for most people.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_3_times_a_week_at_the_gym_enough\"><\/span><strong>Is 3 times a week at the gym enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, absolutely. Hitting the gym 3 times a week is enough to build muscle and get stronger. Just make sure that you follow a structured plan and train all major muscle groups.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_does_it_take_to_get_to_the_intermediate_stage_of_lifting\"><\/span><strong>How long does it take to get to the intermediate stage of lifting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Most people reach the intermediate stage after about 6 to 12 months of consistent training. At this level, progress slows a bit compared to the beginner phase, but steady gains still happen with innovative programming.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_burpees_do_I_need_to_be_able_to_do_to_be_considered_intermediate\"><\/span><strong>How many burpees do I need to be able to do to be considered intermediate?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">If you can do 20 or 30 burpees in a row or 40 to 60 in 5 minutes, that\u2019s considered intermediate. Burpees are tough, so anything in this range shows good cardio and strength.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Workout_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-women-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stepping into a calisthenics workout plan for intermediate training doesn\u2019t need to be intimidating. You\u2019re simply leveling up with smarter structure and more intentional movement. Take this guide as your handbook: clear, doable, and designed to push you just enough to keep things exciting!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whatever motivates you &#8211; confidence, new skills, or better fitness &#8211; your best results will come from simply doing the work, one session at a time. Trust the process, remain flexible, and celebrate the wins along the way.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you someone who feels like they should upgrade their workouts a bit? Do you feel like you\u2019re ready to go to the next stage, but don\u2019t know what to do? If this is you, you\u2019ve landed in the right place. This article covers a not-so-beginner-friendly workout routine for people who want to take their [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83861,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[45],"class_list":["post-83860","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Your Go-To Intermediate Workout Routine for Full-Body Progress - BetterMe<\/title>\n<meta name=\"description\" content=\"If you\u2019re past the beginner stage and want a clear plan, this \u2605 INTERMEDIATE WORKOUT ROUTINE \u27a4 guide has you covered. Read on to find a routine that is designed for real people with real goals!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Your Go-To Intermediate Workout Routine for Full-Body Progress\" \/>\n<meta property=\"og:description\" content=\"If you\u2019re past the beginner stage and want a clear plan, this \u2605 INTERMEDIATE WORKOUT ROUTINE \u27a4 guide has you covered. Read on to find a routine that is designed for real people with real goals!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-841-intermediate-workout-routine.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Your Go-To Intermediate Workout Routine for Full-Body Progress\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/\"},\"wordCount\":2697,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-841-intermediate-workout-routine.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you someone who feels like they should upgrade their workouts a bit? Do you feel like you\u2019re ready to go to the next stage, but don\u2019t know what to do? If this is you, you\u2019ve landed in the right place.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article covers a not-so-beginner-friendly workout routine for people who want to take their workouts to the next level. You always need structured guidance to ensure you\u2019re doing it right. And so, we\u2019ve provided all the tips and science-backed information about an intermediate workout routine for beginners.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Calisthenics-based Intermediate Workout Routine?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A calisthenics-based intermediate routine is a bodyweight workout that is designed for people who already feel confident with the basics and want to progress to more challenging exercises (<\/span><a href=\\\"https:\/\/www.researchgate.net\/publication\/232101992_Bodyweight_Training_A_Return_To_Basics\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). It uses your own body weight for resistance, and you only need simple equipment such as a pull-up bar or parallettes to expand your exercise options.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Instead of adding weights, calisthenics becomes harder by changing the movement (<\/span><a href=\\\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). For example, a squat can progress from a regular bodyweight squat \u2192 split squat \u2192 Bulgarian split squat \u2192 shrimp squat \u2192 pistol squat. You can also use resistance bands to make the exercises easier or harder.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medi ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/\",\"name\":\"Your Go-To Intermediate Workout Routine for Full-Body Progress - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-841-intermediate-workout-routine.png\",\"description\":\"If you\u2019re past the beginner stage and want a clear plan, this \u2605 INTERMEDIATE WORKOUT ROUTINE \u27a4 guide has you covered. 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Read on to find a routine that is designed for real people with real goals!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Your Go-To Intermediate Workout Routine for Full-Body Progress","og_description":"If you\u2019re past the beginner stage and want a clear plan, this \u2605 INTERMEDIATE WORKOUT ROUTINE \u27a4 guide has you covered. Read on to find a routine that is designed for real people with real goals!","og_url":"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1920,"height":1200,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-841-intermediate-workout-routine.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Your Go-To Intermediate Workout Routine for Full-Body Progress","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/"},"wordCount":2697,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-841-intermediate-workout-routine.png","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Are you someone who feels like they should upgrade their workouts a bit? Do you feel like you\u2019re ready to go to the next stage, but don\u2019t know what to do? If this is you, you\u2019ve landed in the right place.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article covers a not-so-beginner-friendly workout routine for people who want to take their workouts to the next level. You always need structured guidance to ensure you\u2019re doing it right. And so, we\u2019ve provided all the tips and science-backed information about an intermediate workout routine for beginners.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a Calisthenics-based Intermediate Workout Routine?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A calisthenics-based intermediate routine is a bodyweight workout that is designed for people who already feel confident with the basics and want to progress to more challenging exercises (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/232101992_Bodyweight_Training_A_Return_To_Basics\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It uses your own body weight for resistance, and you only need simple equipment such as a pull-up bar or parallettes to expand your exercise options.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Instead of adding weights, calisthenics becomes harder by changing the movement (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). For example, a squat can progress from a regular bodyweight squat \u2192 split squat \u2192 Bulgarian split squat \u2192 shrimp squat \u2192 pistol squat. You can also use resistance bands to make the exercises easier or harder.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medi ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/","url":"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/","name":"Your Go-To Intermediate Workout Routine for Full-Body Progress - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/intermediate-workout-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-841-intermediate-workout-routine.png","description":"If you\u2019re past the beginner stage and want a clear plan, this \u2605 INTERMEDIATE WORKOUT ROUTINE \u27a4 guide has you covered. 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