THE ULTIMATE 

CALISTHENICS WORKOUT 

Bonus PDF File

By: Mike Romaine
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interpretations of the current research available.

The advice and tips given in this course are meant for healthy adults only. You should consult

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 THE ULTIMATE CALISTHENICS 
WORKOUT ROUTINE & GUIDE 

S.H.I.E.L.D. Basic Training: Level One 

Training Volume: 

3-5 days per week with the option to program MMA, Parkour, or Off-Day 
“Active” Cardio on top of the 3-5 programmed. 

**Also remember you can add and scale any part of this program with the 
above resources.** 

Explanation: 

You can perform this specific workout 3-5 times a week. I then program in 
active off-days, MMA, parkour training, and even long distance runs. Feel free 
to do the same. The diversification is safe to take upwards of six days a week, 
but I do suggest taking at least one full day of rest (although walking is still 
fine). 

Getting Started: 

**Don’t forget to warm-up and stretch** 

*This can be done as a circuit or supersets, and can all be scaled where 
needed.* 

Jumping Jacks:  

3×10 

Mountain Climbers:  

3×10 

Lying Leg Raises:  

3×10 

The Workout: 

*This can be done as a circuit or supersets, and can all be scaled where 
needed.* 

Push Ups:  

3×10 

Dips:  

3×10 

Pull-Ups:  

3×10 

Air Squats: 
3×10 

S.H.I.E.L.D. Agent: Level Two 

Training Volume: 

3-5 days per week with the option to program MMA, Parkour, or Off-Day 
“Active” Cardio on top of the 3-5 programmed. 

**Also remember you can add and scale any part of this program with the 
above resources.** 

Explanation: 

You can perform this specific workout 3-5 times a week. I then program in 
active off-days, MMA, parkour training, and even long distance runs. Feel free 
to do the same. The diversification is safe to take upwards of six days a week, 
but I do suggest taking at least one full day of rest (although walking is still 
fine). 

Getting Started: 

**Don’t forget to warm-up and stretch** 

*This can be done as a circuit or supersets, and can all be scaled where 
needed.* 

Burpees:  

3×5 

Inch Worms:  

3×10 
Plank Holds: 

3×60 seconds 

The Workout: 

Workout Total Reps: 

(To be performed in Individual Sets, Supersets or as a Circuit with multiple 

rounds) 

Pull Ups: 50 

Dips: 50 

Sit Ups: 50 

Lying Leg Raises: 75 

Air Squats: 75 

Push Ups: 100 

Lunges: 100 

Avenger Basic Training: Level Three 

Training Volume: 

3-5 days per week with the option to program MMA, Parkour, or Off-Day 
“Active” Cardio on top of the 3-5 programmed. 

**Also remember you can add and scale any part of this program with the 
above resources.** 
Explanation: 

You can perform this specific workout 3-5 times a week. I then program in 
active off-days, MMA, parkour training, and even long distance runs. Feel free 
to do the same. The diversification is safe to take upwards of six days a week, 
but I do suggest taking at least one full day of rest (although walking is still 
fine). 

Getting Started: 

**Don’t forget to warm-up and stretch** 

*This can be done as a circuit or supersets, and can all be scaled where 
needed.* 

Muscle Up Practice 

**Work on form even if you cannot yet perform. Add in clap pull ups or jumping 
if you’re looking to work on muscle up progression** 

3x Failure 

Wall Climbs:  

3×10 

L-Sit Hold 

5×30 seconds 

The Workout: 

Workout Total Reps: 

 (To be performed in Individual Sets, Supersets or as a Circuit with multiple 
rounds) 

Handstand Push-ups: 50 

Hanging Leg Raises: 75 

Pull Ups: 100 

Lunges: 100 

Sit Ups: 100 

Pistol Squats: 100 

Dips: 125 

Push Ups: 200 

Avenger Training: Level Four 

Training Volume: 

3-5 days per week with the option to program MMA, Parkour, or Off-Day 
“Active” Cardio on top of the 3-5 programmed. 

Explanation: 

You should perform this program 4 times a week. I then program in active 
off-days, MMA, parkour training, and even long distance runs. Feel free to do 
the same. The diversification is safe to take upwards of six days a week, but I 
do suggest taking at least one full day of rest (although walking is still fine). 

Day One/Circuit One 

Getting Started: 

**Don’t forget to warm-up and stretch** 

*This can be done as a circuit or supersets, and can all be scaled where 
needed.* 

Jumping Muscle Ups: 

3×10 

L-Sit Hold 

5×30 seconds 

The Workout: 

Four Total Rounds: 

Wall Climbs: 10 

Pistol Squats: 10 each leg 

Handstand Push-ups: 15 

Clapping Pull Ups: 20 

V-Ups: 20 

Pseudo Push Ups: 25 

Day Two/Circuit Two 

Getting Started: 
**Don’t forget to warm-up and stretch** 

*This can be done as a circuit or supersets, and can all be scaled where 
needed.* 

Jumping Muscle Ups: 

3×10 

L-Sit Hold 

5×30 seconds 

The Workout: 

Four Total Rounds: 

Burpees: 10 

Jump Squats: 10 

Handstand Push-ups: 15 

Typewriter (Side to Side) Pull Ups: 20 

Hanging Leg Raises: 20 

Decline Push Ups: 25 

Day Three/Circuit Three 

Getting Started: 

**Don’t forget to warm-up and stretch** 

*This can be done as a circuit or supersets, and can all be scaled where 
needed.* 

Jumping Muscle Ups: 

3×10 

L-Sit Hold 

5×30 seconds 

The Workout: 

Four Total Rounds: 

Wall Climbs: 10 

Jumping Lunges: 10 

Handstand Push-ups: 15 

Chin Ups: 20 

Windshield Wipers: 20 

Clapping Push Ups: 25 

Day Four/Circuit Four 

Getting Started: 

**Don’t forget to warm-up and stretch** 

*This can be done as a circuit or supersets, and can all be scaled where 
needed.* 

Jumping Muscle Ups: 

3×10 

L-Sit Hold 

5×30 seconds 

The Workout: 

Four Total Rounds: 

Burpees: 10 

Box Jumps: 10 

Handstand Push-ups: 15 

Chest To Bar Pull Ups: 20 

Sit Ups: 20 

Diamond Push Ups: 25 

 
  

Advanced Avenger: Level Five 

**ADVANCED MOVEMENTS TO PROGRESS TO** 

This is a bonus training that can be added on top of your regular training at 
the Level 3-4 Program, OR on active off days, MMA, parkour, or cardio days. 

**These are movements I perform to help me progress with scaling. These do 
not ALL have to be performed, but are options for progressing in your specific 
movements. I also went over some of these things in the scaling section in 
much less detail.** 

One Arm Pull Up Practice: 

Step one will always be performing regular, strict pull-ups. Prior to those you 
can use the scaling techniques we talked about above. 

Perform One Arm Pull-Ups either with a band, or assisted, while using your 
other arm to hold the wrist performing the movement. 

Eventually progress to strictly holding your wrist while performing. 

Front Lever Practice and Progression: 

Stage One: Tucked Front Lever 

Grab the bar within overhand grip. Pull your legs and hips up, at the same time, 
while leaning back. Your back should be rounded and your body tucked up 
into as much of a ball as you can possibly be. And, although your back is 
rounded, you want it approximately parallel to the ground. 

Stage Two: Tucked Lever 

First things first: start in the tucked lever position. Instead of immediately 
rounding your back, now you’re going to attempt to straighten it. It should 
form a straight line almost parallel with the ground. At the same time, pull 
your shoulder blades back in retraction. Open your legs up slightly so your 
thighs are perpendicular with your body. This opening up increases the 
leverage you’re able to create. 

Stage Three: Single Bent Leg Front Lever 

Start from the tuck lever with both your legs tucked in as hard as you can. 
Now attempt to extend one leg, but keep the knee bent. The lower leg will be 
perpendicular to the ground, but your hip will be opened up completely. (Your 
leg is still bent but one is out and your toes are now facing the floor) Now 
alternate legs between your sets. 

Stage Four: One Legged Front Lever 

Start again from the tucked front lever position. Extend one leg out completely 
straight. The other leg will be tucked in hard to the chest. Now alternate legs 
between your sets. 

Stage Five: Single Bent Leg Single Straight Leg Front Lever 

Start in the tucked front lever position. Extend one leg out completely straight. 
Attempt to keep the other leg is partially untucked. Now alternate legs 
between your sets. 

Stage Six: The Front Lever 

You made it! 

Starting from the tuck lever position, and keeping both legs together, slowly 
extend them out at the hips and knees until they are completely straight. Your 
entire body will form one straight line parallel to the ground. Pull down hard 
with the hands and the lats. 

Human Flag Practice and Progression: 

Step One: Hand Placement 

Your top hand is going to be placed with your thumb facing down in an 
overhand grip (like you’re pouring out of a can) and your bottom hand will be 
placed with your thumb facing upwards in an underhand grip. 

Try to think of yourself pulling hard with your top and pushing hard with your 
bottom hand.  

Typically if you are right handed your right hand is going to feel most 
comfortable on the bottom, and if you are left handed your left hand will feel 
best on the bottom. 

Step Two: Chamber Hold 

Grasp the pole as described above, then jump and kick your legs to lift your 
hips into the air. It’s sometimes helpful to try to overshoot the kick up when 
starting out, as it’s often higher than it seems. Keep your knees pulled in close 
to your body. Hold this position for time, trying to keep both arms fully 
extended. Remember that your hips should remain just above shoulder height, 
and don’t forget your “push-pull” we talked about in hand placement. 

Step Three: Vertical Flag 

Start from the chamber hold position and carefully extend your legs in the air 
and hold them there for time. Aim to stay as vertical as possible in the 
beginning, eventually working toward more of a diagonal angle. Remember, 
the closer your legs and torso are to the pole, the better your leverage will be. 
Step Four: Bent Knee Flag 

Once you can hold the vertical flag for around 10 seconds, you can work 
towards lowering your hips down with one or both legs in a tucked position. 
Of course, you can experiment with different leg positions to find what works 
best for you. 

Step Five: Human Flag 

There are basically two ways to get into position for your human flag: from the 
top down or from the bottom up. For the sake of this book, I’m going to be 
teaching you the method that is almost always considered easier. 

Top-Down: Start from a vertical flag, then lower yourself into the full human 
flag position, gradually transitioning in order to maintain control and ease 
yourself into a full hold. 

Planche Hold Practice and Progression: 

Step One: Tucked Wide Elbow Planche  

Start by placing your hands on the ground, slightly turned outward to protect 
your wrists. Bring your elbows to hip height, find a place on your elbows to put 
your hips on which feels comfortable for you. Slowly start leaning forward 
while tucking in your legs to about a 90 degree angle. Find your point of 
balance while keeping your elbows turned inwards and hold it for time. Hold 
this position until you can successfully hold 30 seconds for multiple sets. 

Step Two: Straddle Elbow Planche   

Start by placing your hands on the ground, slightly turned outward to protect 
your wrists. Bring your elbows to hip height, find a place on your elbows to put 
your hips on which feels comfortable for you. Slowly start leaning forward 
while keeping your feet apart as much as possible (the closer they are the 
more difficult it is). Find your point of balance while keeping your elbows 
turned inwards and hold it for time. Hold this position until you can 
successfully hold 30 seconds for multiple sets. 

Step Three: Full Elbow Planche 

Start by placing your hands on the ground, slightly turned outward to protect 
your wrists. Bring your elbows to hip height. Find a place on your elbows to 
put your hips on which feels comfortable for you. Slowly start leaning forward 
while keeping your legs straight and your feet together. Find your point of 
balance while keeping your elbows turned inwards and hold it for time. Hold 
this position until you can successfully hold 30 seconds for multiple sets. 

Step Four: Tucked Wide Bent Arm Planche 

Start placing your hands on the ground just beyond hip width and slightly 
turned outward to protect your wrists. Lean forward as you would in a pseudo 
planche push up with your feet apart. Strongly protract and depress your 
shoulder blades, meaning you push them down and away from each other. 
Slowly start bending your arms while leaning forward until you find the point at 
which you almost fall. Tuck your legs in and find your point of balance. Hold 
this position until you can successfully hold 10-15 seconds for multiple sets. 

Step Five: Straddle Bent Arm Planche 

Start placing your hands on the ground just beyond hip width and slightly 
turned outward to protect your wrists. Lean forward as you would in a pseudo 
planche push up with your feet apart as wide as you need to. Strongly protract 
and depress your shoulder blades, meaning you push them down and away 
from each other. Slowly start bending your arms while leaning forward until 
you find the point at which you almost fall. Find your point of balance while 
keeping your legs apart. Hold this position until you can successfully hold 
10-15 seconds for multiple sets. 

Step Six: Full Bent Arm Planche 

You made it! 

Start placing your hands on the ground just beyond hip width and slightly 
turned outward to protect your wrists. Lean forward as you would in a pseudo 
planche push up with your feet apart as wide as you need to. Strongly protract 
and depress your shoulder blades, meaning you push them down and away 
from each other. Slowly start bending your arms while leaning forward until 
you find the point at which you almost fall. Find your point of balance while 
keeping your legs together. Hold this position until you can successfully hold 
10-15 seconds for multiple sets. 

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