Gymnastic Home Gym Intermediate Program

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 :]

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Week 1

Week 2

Week 3

Week 4

Handstand Push Up

Dip (Bodyweight)

Planche Push Up

Lateral Raise (Dumbbell)

Chest Fly (Machine)

Push

24-48s rest in between sets. 2-4m rest in between exercises

Rope Climb

Pull-Up (Bodyweight)

Deadlift (Barbell)

Ring Curl

Neck Curl

Pull

2-4m rest in between exercises. If failure wasn't achieved on heavy compounds, do another set

Single Leg Calf Raise (Weighted)

Decline Crunch (Weighted)

Hollow Body Hold (Weighted)

Legs

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