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BoostcampPNG

6 days per week calisthenics

by Ray V.
4 athletes joined

Program Description

One arm pull-up, handstand push-up, front lever, back lever. Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 26, 2024 03:42
  • Last Edited
    Nov 22, 2024 04:36
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Week 1
1 / 12 Weeks
Day 1
1
Handstand
1 Set
-
2A
Pull-Up (Weighted)
3 Sets
-
2B
Overhead Press (Barbell)
3 Sets
-
3A
Dip (Weighted)
3 Sets
-
3B
360 Degree Pull
3 Sets
-
Day 2
1
Handstand
1 Set
-
2A
Bicep Curl (Dumbbell)
3 Sets
-
2B
Lateral Raise (Dumbbell)
3 Sets
-
2C
Overhead Tricep Extension (Cable)
3 Sets
-
2D
Ab Wheel
3 Sets
-
Day 3
1
Front Squat (Barbell)
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Step-Up (Weighted)
3 Sets
-
4A
Seated Hamstring Curl
3 Sets
-
4B
Standing Calf Raise
3 Sets
-
Day 4
1
Handstand
1 Set
-
2A
Pull-Up (Weighted)
3 Sets
-
2B
Overhead Press (Barbell)
3 Sets
-
3A
Dip (Weighted)
3 Sets
-
3B
360 Degree Pull
3 Sets
-
Day 5
1
Handstand
1 Set
-
2A
Bicep Curl (Dumbbell)
3 Sets
-
2B
Lateral Raise (Dumbbell)
3 Sets
-
2C
Overhead Tricep Extension (Cable)
3 Sets
-
2D
Ab Wheel
3 Sets
-
Day 6
1
Front Squat (Barbell)
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Step-Up (Weighted)
3 Sets
-
4A
Seated Hamstring Curl
3 Sets
-
4B
Standing Calf Raise
3 Sets
-