6 Weeks, 5x per week
A five-day push-pull-legs-upper-lower split for intermediate calisthenics athletes, six weeks long. The vertical Push and Pull days build dips, pull-ups and straight-arm strength; the Legs day works pistols and split squats; the Upper day adds horizontal push-ups, rows and chin-ups; and the Lower day trains the posterior chain and power. Train Monday to Friday with the weekend to recover. You will want a pull-up bar and parallel bars. Best if you can already do push-ups and pull-ups comfortably.