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BoostcampPNG

Calisthenics Push/Pull

by Brendan B.
16 athletes joined

Program Description

Build muscle/strength through calisthenics

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 05, 2024 03:46
  • Last Edited
    Feb 01, 2025 11:30
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4.8 Stars with 10, 000+ Ratings
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
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Bodyweight)
5 Sets
-
2
Ring Row
5 Sets
-
3
Glute Bridge (Bodyweight)
4 Sets
-
4
Hanging Knee Raise
3 Sets
-
Day 4
1
Pull-Up (Bodyweight)
5 Sets
-
2
Ring Row
5 Sets
-
3
Glute Bridge (Bodyweight)
4 Sets
-
4
Hanging Knee Raise
3 Sets
-
Day 1
1
Pike Push Up
3 Sets
-
2
Push Up
3 Sets
-
3
Bulgarian Split Squat (Bodyweight)
3 Sets
-
4
Dip (Bodyweight)
3 Sets
-
5
Plank
3 Sets
-
Day 3
1
Pike Push Up
3 Sets
-
2
Push Up
3 Sets
-
3
Bulgarian Split Squat (Bodyweight)
3 Sets
-
4
Dip (Bodyweight)
3 Sets
-
5
Plank
3 Sets
-