Program Description
At home calisthenics, and all you need is a pull-up bar.
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Bodyweight Fitness, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedFeb 08, 2024 06:29
- Last EditedSep 07, 2024 03:51
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
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Day 7
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Wide Grip Pull-Up
3
5 reps
4
Dead Hang
3
1 mins
5
Abs Crunch (Bodyweight)
4
20 reps
6
Plank
2
1.5 mins
Day 8
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
2
Dip (Bodyweight)
4
10 reps
3
Push Up
3
12 reps
Day 9
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
2
Jump Squat
3
20 reps
3
Walking Lunge
4
25 reps
4
Lying Leg Raise
3
20 reps
5
Side Plank
3
1.5 mins
Week 1
1 / 12 Weeks
Day 3
1
Wall Sit3 Sets
2 mins
2
Jump Squat3 Sets
20 Reps
3
Walking Lunge4 Sets
25 Reps
4
Lying Leg Raise3 Sets
20 Reps
5
Side Plank3 Sets
1.5 mins
Day 4
1
Push Up4 Sets
25 Reps
2
Pull-Up (Bodyweight)3 Sets
8 Reps
3
Wide Grip Pull-Up3 Sets
5 Reps
4
Dead Hang3 Sets
1 mins
5
Abs Crunch (Bodyweight)4 Sets
20 Reps
6
Plank2 Sets
1.5 mins
Day 1
1
Push Up4 Sets
25 Reps
2
Pull-Up (Bodyweight)3 Sets
8 Reps
3
Wide Grip Pull-Up3 Sets
5 Reps
4
Dead Hang3 Sets
1 mins
5
Abs Crunch (Bodyweight)4 Sets
20 Reps
6
Plank2 Sets
1.5 mins
Day 5
1
Chin-Up (Bodyweight)4 Sets
AMRAP
2
Dip (Bodyweight)4 Sets
10 Reps
3
Push Up3 Sets
12 Reps
Day 7
No exercises added to this day
Day 6
1
Wall Sit3 Sets
2 mins
2
Jump Squat3 Sets
20 Reps
3
Walking Lunge4 Sets
25 Reps
4
Lying Leg Raise3 Sets
20 Reps
5
Side Plank3 Sets
1.5 mins
Day 2
1
Chin-Up (Bodyweight)4 Sets
AMRAP
2
Dip (Bodyweight)4 Sets
10 Reps
3
Push Up3 Sets
12 Reps