If you can already do pull-ups and push-ups 10-15 times and complete three rounds of the initial program during the workout, then move on to more complex loads. You have built up your strength and endurance, now develop your muscles!

How to do it
Rules for an effective workout:

• When your muscles start to get numb, do 1-2 more repetitions and stop. These repetitions will give the muscles a signal to grow.
• Rest between approaches is 1 minute.
• Rest between elements – 20-30 seconds.
• The training duration is 60 minutes.

Mode of increasing the load: if your muscles hurt, wait until they stop hurting. As they stopped hurting we take a break for one more day and start training. If your muscles do not hurt at all, you can train every other day.

Work slowly, in the mode “2 seconds for the main action – 1 second for a pause – 2 seconds to return to the starting position”.

What an intermediate level workout consists of
At the intermediate level, the workout goes like this:

Warm-up – 2-3 simple exercises that you’ve already mastered to warm up your muscles and prepare for the load.
The main workout – a few compound exercises and pull-ups to eventually learn how to do a power out on two, a backward hang or a flag.
Auxiliary exercises are grip and bark muscle exercises. They will improve finger grip, forearm, lower back, pelvis and leg strength.
An intermediate level workout may include the following exercises:

• Curls
• Lean push-ups: feet on an elevated position
• Australian pull-ups
• Tight pull-ups
• Reverse narrow grip pullups
• Reverse wide grip pullups
• Straight and wide grip pull-ups
• Angled pull-ups
• Printed Machine
• Reverse grip pull-ups
• High reaches on the bar
• Pulling up with exits on two
• Grip and Bark Muscle Exercises
• Leg Raise with Exit to Corner
• Leg raises to the bar
• Hanging in the air
• Hang on two arms
• One Arm Hang

You don’t have to aim to do all of these exercises in one workout, but if you want to try, we recommend reducing the number of repetitions. Or you can alternate exercises on days of the week, with an emphasis on working specific areas or muscle groups. Readable programs of such workouts of medium complexity can be found here.

Warm-up
First, warm up: do bends, jog, or stretch on the wall bars. And proceed to the already familiar exercises.

Jump squats
Load: tones leg, abs and glute muscles, increases blood circulation. Works on body balance, stabilization.
Equipment: not required.

How to perform:

• Stand up straight, feet shoulder-width apart.
• Bend your knees 90 degrees between your shin and thigh. Keep your heels on the floor!
• Extend your arms perpendicular to your torso.
• Leap upward. Lower your arms along your torso and stretch your head upward. Do not arch your back on the jump, just lean your body forward slightly.
• Return to the half squat position.
• Quantity: 2 sets of 15 times.

Twists
Load: allows you to work out some abdominal muscles.
Apparatus: bench.

How to perform:

• Lying on a bench, bend your knees and put your hands behind your head.
• As you exhale, lift your upper torso without taking your lower back and buttocks off the bench.
• Round your upper back.
• Smoothly lift your torso until the load is maximum. Do not lift your torso to a right angle!
• Hold this position for 2 seconds.
• Slowly lower yourself down.

Number of times: 15.

Push-ups “pike dive”
Stress: on shoulders and pecs.
Equipment: on parallel bars or on the floor.

How to perform:

Do a supine support.
Bend your torso at a right angle. Arms and legs straight, feet completely on the floor!
Lower your head, shoulders and torso down, bending your elbows. Your heels may be slightly off the floor when doing this. Your back and legs are straight and the push-up should be at the expense of your arms.
Outdoors, this exercise can be performed on the bars.

Quantity: 10 times.

Inclined push-ups: feet on an elevated position
Load: This is a more complicated variation of the classic push-ups. Load is shifted to the pecs, delts, triceps, the broadest muscles of the back and abs.
Apparatus: Bench.

How to perform:

Do a supine position.
Place your palms under your chest in a comfortable position.
Place your feet on the bench.
Completely straighten your torso. Your back and abs are in tension!
As you breathe in, bend your arms at the elbows and lower your chest down without touching the floor or arching your back.
Hold this position for two seconds.
As you exhale, smoothly rise up with the strength of your arms and chest.
Quantity: 2 sets of 10 times.

Australian pull ups
Stress: on broad muscles of back, trapezius, rear delts and biceps.
Apparatus: straight bars, low bar.

How to perform:

Grasp the bar with a shoulder-width or wider grip.
Step forward to hang on the bar in an incline.
Rest your heels on the ground; there should be no arch in your lower back.
Bend your elbows, bring your shoulder blades together, pull yourself up and touch the bar with your chest.
Smoothly return to starting position.
Repeat.

Number of times: 25 times.