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Calisthenics for fighters

by Nosfy
52 athletes joined

Program Description

Designed to provide a simple calisthenics approach to fighters when a gym isn't available.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 25, 2024 11:07
  • Last Edited
    Jan 15, 2025 12:46
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Week 1
1 / 4 Weeks
Day 2
1
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
@9
2
Deficit Push Up
4 Sets
20 Reps
@9
3
Deficit Handstand Push Up
3 Sets
8 Reps
@9
4
Dip (Bodyweight)
3 Sets
12 Reps
@8
5
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
6
Jump Squat
2 Sets
10 Reps
-
7
Neck Curl
3 Sets
10 Reps
-
8
Mountain Climber
2 Sets
1 mins
-
9
Shadow Boxing
2 Sets
1.3 mins
-
Day 3
1
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
@9
2
Deficit Push Up
4 Sets
20 Reps
@9
3
Deficit Handstand Push Up
3 Sets
8 Reps
@9
4
Dip (Bodyweight)
3 Sets
12 Reps
@8
5
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
6
Jump Squat
2 Sets
10 Reps
-
7
Neck Curl
3 Sets
10 Reps
-
8
Mountain Climber
2 Sets
1 mins
-
9
Shadow Boxing
2 Sets
1.3 mins
-
Day 1
1
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
@9
2
Deficit Push Up
4 Sets
20 Reps
@9
3
Deficit Handstand Push Up
3 Sets
8 Reps
@9
4
Dip (Bodyweight)
3 Sets
12 Reps
@8
5
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
6
Jump Squat
2 Sets
10 Reps
-
7
Neck Curl
3 Sets
10 Reps
-
8
Mountain Climber
2 Sets
1 mins
-
9
Shadow Boxing
2 Sets
1.3 mins
-