Gymnastic Home Gym Intermediate Program

by Johel L.

2 athletes joined

Program Description

Build the gymnastic body and strenght for people who are in a beginner to intermediate strenght and want to unlock the powerful gymnastic strenght. I recommend also performing this stretching routine 3-4 times a week: 1) Pike circle through 2) Straddle Tick Tock 3) Bridge rocks against the wall 4) R, L, M Splits w/ a slider or socks on smooth floor. With this program I unlocked the handstand and got to more advanced static skills at 17 years old (picture of me on program's thumbnail) Feel free to combine this with more gym exercises :]

Program Overview

Level
Intermediate, Novice, Advanced
Goal
Bodyweight Fitness
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Dec 22, 2025 11:22
Last Edited
Dec 29, 2025 07:12

Muscle Engagement

Front

Back

MuscleSet

Front Delts

16.2%

Triceps

15.2%

Chest

10.6%

Abs

9.3%

Full-Body

8.1%

Rear Delts

7.3%

Lats

7.1%

Upper Back

7.1%

Middle Delts

5.6%

Biceps

5.1%

Forearms

Hamstrings

Quadriceps

1.5%

Glutes

1.3%

Lower Back

0.5%

Neck

0.5%

Calves

0.5%

Adductors

0.3%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Handstand Push Up

10 reps

9 reps

8 reps

7 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

Dip (Bodyweight)

10 reps

9 reps

8 reps

7 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

Planche Push Up

10 reps

9 reps

8 reps

7 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

Lateral Raise (Dumbbell)

6-10 reps

RPE 10

Chest Fly (Machine)

6-10 reps

RPE 10

Day 1

Handstand Push Up

10 reps

9 reps

8 reps

7 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

Dip (Bodyweight)

10 reps

9 reps

8 reps

7 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

Planche Push Up

10 reps

9 reps

8 reps

7 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

Lateral Raise (Dumbbell)

6-10 reps

RPE 10

Chest Fly (Machine)

6-10 reps

RPE 10

Day 1

Handstand Push Up

10 reps

9 reps

8 reps

7 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

Dip (Bodyweight)

10 reps

9 reps

8 reps

7 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

Planche Push Up

10 reps

9 reps

8 reps

7 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

Lateral Raise (Dumbbell)

6-10 reps

RPE 10

Chest Fly (Machine)

6-10 reps

RPE 10

Day 1

Handstand Push Up

10 reps

9 reps

8 reps

7 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

Dip (Bodyweight)

10 reps

9 reps

8 reps

7 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

Planche Push Up

10 reps

9 reps

8 reps

7 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

Lateral Raise (Dumbbell)

6-10 reps

RPE 10

Chest Fly (Machine)

6-10 reps

RPE 10

Day 2

Rope Climb

1 reps

Pull-Up (Bodyweight)

10 reps

9 reps

8 reps

7 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

Deadlift (Barbell)

6-10 reps

RPE 9-9.5

Ring Curl

6-10 reps

RPE 10

Neck Curl

6-10 reps

RPE 10

Day 2

Rope Climb

1 reps

Pull-Up (Bodyweight)

10 reps

9 reps

8 reps

7 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

Deadlift (Barbell)

6-10 reps

RPE 9-9.5

Ring Curl

6-10 reps

RPE 10

Neck Curl

6-10 reps

RPE 10

Day 2

Rope Climb

1 reps

Pull-Up (Bodyweight)

10 reps

9 reps

8 reps

7 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

Deadlift (Barbell)

6-10 reps

RPE 9-9.5

Ring Curl

6-10 reps

RPE 10

Neck Curl

6-10 reps

RPE 10

Day 2

Rope Climb

1 reps

Pull-Up (Bodyweight)

10 reps

9 reps

8 reps

7 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

Deadlift (Barbell)

6-10 reps

RPE 9-9.5

Ring Curl

6-10 reps

RPE 10

Neck Curl

6-10 reps

RPE 10

Day 3

Leg Extension

10-15 reps

RPE 9.5

Zercher Squat (Barbell)

6-10 reps

RPE 9.5-10

Nordic Curl

6-10 reps

Seated Hamstring Curl

6-10 reps

RPE 10

Single Leg Calf Raise (Weighted)

6-10 reps

RPE 10

Decline Crunch (Weighted)

6-10 reps

RPE 10

Hollow Body Hold (Weighted)

30-60 secs

RPE 10

Day 3

Leg Extension

10-15 reps

RPE 9.5

Zercher Squat (Barbell)

6-10 reps

RPE 9.5-10

Nordic Curl

6-10 reps

Seated Hamstring Curl

6-10 reps

RPE 10

Single Leg Calf Raise (Weighted)

6-10 reps

RPE 10

Decline Crunch (Weighted)

6-10 reps

RPE 10

Hollow Body Hold (Weighted)

30-60 secs

RPE 10

Day 3

Leg Extension

10-15 reps

RPE 9.5

Zercher Squat (Barbell)

6-10 reps

RPE 9.5-10

Nordic Curl

6-10 reps

Seated Hamstring Curl

6-10 reps

RPE 10

Single Leg Calf Raise (Weighted)

6-10 reps

RPE 10

Decline Crunch (Weighted)

6-10 reps

RPE 10

Hollow Body Hold (Weighted)

30-60 secs

RPE 10

Day 3

Leg Extension

10-15 reps

RPE 9.5

Zercher Squat (Barbell)

6-10 reps

RPE 9.5-10

Nordic Curl

6-10 reps

Seated Hamstring Curl

6-10 reps

RPE 10

Single Leg Calf Raise (Weighted)

6-10 reps

RPE 10

Decline Crunch (Weighted)

6-10 reps

RPE 10

Hollow Body Hold (Weighted)

30-60 secs

RPE 10

Day 1

Handstand Push Up

1 Set

10 Reps

9 Reps

8 Reps

7 Reps

6 Reps

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

Dip (Bodyweight)

1 Set

10 Reps

9 Reps

8 Reps

7 Reps

6 Reps

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

Planche Push Up

1 Set

10 Reps

9 Reps

8 Reps

7 Reps

6 Reps

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

Lateral Raise (Dumbbell)

1 Set

6-10 Reps

@10

Chest Fly (Machine)

1 Set

6-10 Reps

@10

Day 2

Rope Climb

4 Sets

1 Reps

Pull-Up (Bodyweight)

1 Set

10 Reps

9 Reps

8 Reps

7 Reps

6 Reps

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

Deadlift (Barbell)

1 Set

6-10 Reps

@9-9.5

Ring Curl

1 Set

6-10 Reps

@10

Neck Curl

1 Set

6-10 Reps

@10

Day 3

Leg Extension

1 Set

10-15 Reps

@9.5

Zercher Squat (Barbell)

1 Set

6-10 Reps

@9.5-10

Nordic Curl

1 Set

6-10 Reps

Seated Hamstring Curl

1 Set

6-10 Reps

@10

Single Leg Calf Raise (Weighted)

1 Set

6-10 Reps

@10

Decline Crunch (Weighted)

1 Set

6-10 Reps

@10

Hollow Body Hold (Weighted)

1 Set

30-60 secs

@10