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4-day home strength workout plan Advanced Calisthenics Strength

Four demanding bodyweight sessions of long holds, slow tempo and low rep hard variations. End each set while the position is still clean.

Level
Advanced
Days a week
4
Per session
34–45 min
Goal
Strength
Equipment
None, bodyweight only
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Workout schedule

4 days a week · 16 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~45 min Max Push

4 exercises · 17 sets · ~45 min

  1. Pike Push-Up/Handstand Push-Up Front Delts · Bodyweight 5 sets of 6 reps · 2:00 rest 2:00 rest
  2. Archer Push-Up Chest · Bodyweight 5 sets of 8 reps · 2:00 rest 2:00 rest
  3. Diamond Push Ups Triceps · Bodyweight 4 sets of 8 reps · 1:30 rest 1:30 rest
  4. Hand Plank Abs · Bodyweight 3 sets of 1m · 1:00 rest 1:00 rest

Day 2 · ~37 min Max Legs

4 exercises · 16 sets · ~37 min

  1. Pistol Squat Glutes · Bodyweight 5 sets of 6 reps · 2:00 rest 2:00 rest
  2. Sissy Squat Quads · Bodyweight 4 sets of 8 reps · 1:30 rest 1:30 rest
  3. Split Squat Isometric Hold Quads · Bodyweight 4 sets of 45s · 1:00 rest 1:00 rest
  4. Wall Sit Quads · Bodyweight 3 sets of 1m 30s · 1:00 rest 1:00 rest

Day 3 · ~34 min Core Strength

4 exercises · 18 sets · ~34 min

  1. V-Up Abs · Bodyweight 5 sets of 10 reps · 1:00 rest 1:00 rest
  2. RKC Plank Abs · Bodyweight 5 sets of 20s · 1:00 rest 1:00 rest
  3. Dead Bug Abs · Bodyweight 4 sets of 12 reps · 0:45 rest 0:45 rest
  4. Elbow Side Plank Abs · Bodyweight 4 sets of 1m · 0:45 rest 0:45 rest

Day 4 · ~40 min Posterior Chain

4 exercises · 18 sets · ~40 min

  1. Nordic Hamstring Curl Hamstrings · Bodyweight 5 sets of 5 reps · 2:00 rest 2:00 rest
  2. Single Legged Romanian Deadlifts Glutes · Bodyweight 5 sets of 8 reps · 1:00 rest 1:00 rest
  3. Single Leg Glute Bridge Glutes · Bodyweight 4 sets of 10 reps · 1:00 rest 1:00 rest
  4. Prone Y-T Raises Front Delts · Bodyweight 4 sets of 10 reps · 0:45 rest 0:45 rest

About this plan

Who it's for

For people with years of training behind them. You need no equipment.

Not the right fit?

  • Want something less demanding: Upper / Lower Strength, intermediate, 4 days a week, with equipment.
  • Can train 5 days a week: Powerbuilding Five, advanced, 5 days a week, with equipment.
  • Training in a gym: Big Four, advanced, 4 days a week, with equipment.

What to expect

Each week is 69 working sets across 16 exercises, about 2 h 35 min in total.

Sets run from 5 to 12 reps, with 0:45 to 2:00 of rest between them.

Main muscles: Front Delts, Chest, Triceps, Abs, Glutes, Quads, Hamstrings, Traps.

How to progress

Strength comes from lifting a little heavier over time.

  1. Hit the target. Complete every set at the listed target, with the last rep still clean. On the Pike Push-Up/Handstand Push-Up that means all 5 sets of 6.
  2. Add the smallest step. Next session, add the smallest weight step you can. A jump that costs you reps or form sets you back rather than forward. On bodyweight moves like the Pike Push-Up/Handstand Push-Up, move to a harder variation once the target feels comfortable.
  3. Measure in months. Progress at this level is slow and measured over months. Small improvements count, and an easier week every so often helps you keep training hard the rest of the time.

If the numbers stop moving: If nothing moves for several weeks, look at sleep and recovery before adding more work.

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