logo
BoostcampPNG

Calisthenics + Weights P/PL

by JP
77 athletes joined

Program Description

Mix of calisthenics with weights

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 10, 2024 03:21
  • Last Edited
    Nov 18, 2024 11:27
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2A
Push-Up Variation
3
10 reps
RPE 9
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4A
Push-Up Variation
3
10 reps
RPE 9
5
Pull-Up Isometric Hold (100%)
1
5 reps
RPE 10
6
Chin-Up Isometric Hold (100%)
1
5 reps
-
7
Pull-Up (50%)
1
10 reps
RPE 10
8
Chin-Up(50%)
1
10 reps
RPE 10
9
Pull-Up Bodyweight (1 Sec Hold)
1
10 reps
RPE 10
10
Chin-Up Bodyweight (1 Sec)
1
10 reps
RPE 10
11
Inverted Row
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2A
Push-Up Variation
3
10 reps
RPE 9
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4A
Push-Up Variation
3
10 reps
RPE 9
5
Pull-Up Isometric Hold (100%)
1
5 reps
RPE 10
6
Chin-Up Isometric Hold (100%)
1
5 reps
-
7
Pull-Up (50%)
1
10 reps
RPE 10
8
Chin-Up(50%)
1
10 reps
RPE 10
9
Pull-Up Bodyweight (1 Sec Hold)
1
10 reps
RPE 10
10
Chin-Up Bodyweight (1 Sec)
1
10 reps
RPE 10
11
Inverted Row
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2A
Push-Up Variation
3
10 reps
RPE 9
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4A
Push-Up Variation
3
10 reps
RPE 9
5
Pull-Up Isometric Hold (100%)
1
5 reps
RPE 10
6
Chin-Up Isometric Hold (100%)
1
5 reps
-
7
Pull-Up (50%)
1
10 reps
RPE 10
8
Chin-Up(50%)
1
10 reps
RPE 10
9
Pull-Up Bodyweight (1 Sec Hold)
1
10 reps
RPE 10
10
Chin-Up Bodyweight (1 Sec)
1
10 reps
RPE 10
11
Inverted Row
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2A
Push-Up Variation
3
10 reps
RPE 9
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4A
Push-Up Variation
3
10 reps
RPE 9
5
Pull-Up Isometric Hold (100%)
1
5 reps
RPE 10
6
Chin-Up Isometric Hold (100%)
1
5 reps
-
7
Pull-Up (50%)
1
10 reps
RPE 10
8
Chin-Up(50%)
1
10 reps
RPE 10
9
Pull-Up Bodyweight (1 Sec Hold)
1
10 reps
RPE 10
10
Chin-Up Bodyweight (1 Sec)
1
10 reps
RPE 10
11
Inverted Row
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Deadlift (Barbell)
2
3
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Deadlift (Barbell)
2
3
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Deadlift (Barbell)
2
3
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Deadlift (Barbell)
2
3
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9
2A
Dead Hang
3
30 reps
RPE 10
3
Dip (50%)
1
10 reps
RPE 10
4
Dip (25%)
1
10 reps
RPE 10
5
Dip Bodyweight Hold
1
10 reps
RPE 10
6
Incline Push-Up (Max Reps)
1
10 reps
RPE 10
7
Wall Handstand Push-Up
3
8 reps
RPE 8
8
Wall Handstand Hold
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9
2A
Dead Hang
3
30 reps
RPE 10
3
Dip (50%)
1
10 reps
RPE 10
4
Dip (25%)
1
10 reps
RPE 10
5
Dip Bodyweight Hold
1
10 reps
RPE 10
6
Incline Push-Up (Max Reps)
1
10 reps
RPE 10
7
Wall Handstand Push-Up
3
8 reps
RPE 8
8
Wall Handstand Hold
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9
2A
Dead Hang
3
30 reps
RPE 10
3
Dip (50%)
1
10 reps
RPE 10
4
Dip (25%)
1
10 reps
RPE 10
5
Dip Bodyweight Hold
1
10 reps
RPE 10
6
Incline Push-Up (Max Reps)
1
10 reps
RPE 10
7
Wall Handstand Push-Up
3
8 reps
RPE 8
8
Wall Handstand Hold
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 9
2A
Dead Hang
3
30 reps
RPE 10
3
Dip (50%)
1
10 reps
RPE 10
4
Dip (25%)
1
10 reps
RPE 10
5
Dip Bodyweight Hold
1
10 reps
RPE 10
6
Incline Push-Up (Max Reps)
1
10 reps
RPE 10
7
Wall Handstand Push-Up
3
8 reps
RPE 8
8
Wall Handstand Hold
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backward Walking
1
5 mins
RPE 8
2
Pistol Squat
1
10 reps
RPE 10
3
Nordic Curls
1
10 reps
RPE 10
4
Squat (Bodyweight)
1
10 reps
RPE 10
5
Archer Squat
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backward Walking
1
5 mins
RPE 8
2
Pistol Squat
1
10 reps
RPE 10
3
Nordic Curls
1
10 reps
RPE 10
4
Squat (Bodyweight)
1
10 reps
RPE 10
5
Archer Squat
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backward Walking
1
5 mins
RPE 8
2
Pistol Squat
1
10 reps
RPE 10
3
Nordic Curls
1
10 reps
RPE 10
4
Squat (Bodyweight)
1
10 reps
RPE 10
5
Archer Squat
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backward Walking
1
5 mins
RPE 8
2
Pistol Squat
1
10 reps
RPE 10
3
Nordic Curls
1
10 reps
RPE 10
4
Squat (Bodyweight)
1
10 reps
RPE 10
5
Archer Squat
1
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
5 Reps
@9
2A
Push-Up Variation
3 Sets
10 Reps
@9
3
Chin-Up (Weighted)
3 Sets
10 Reps
@9
4A
Push-Up Variation
3 Sets
10 Reps
@9
5
Pull-Up Isometric Hold (100%)
1 Set
5 Reps
@10
6
Chin-Up Isometric Hold (100%)
1 Set
5 Reps
-
7
Pull-Up (50%)
1 Set
10 Reps
@10
8
Chin-Up(50%)
1 Set
10 Reps
@10
9
Pull-Up Bodyweight (1 Sec Hold)
1 Set
10 Reps
@10
10
Chin-Up Bodyweight (1 Sec)
1 Set
10 Reps
@10
11
Inverted Row
1 Set
10 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
3 Sets
1 Set
8 Reps
5 Reps
10 Reps
@8
@8
@8
2
Deadlift (Barbell)
2 Sets
3 Sets
1 Set
8 Reps
5 Reps
10 Reps
@8
@8
@8
Day 3
1
Dip (Weighted)
3 Sets
5 Reps
@9
2A
Dead Hang
3 Sets
30 Reps
@10
3
Dip (50%)
1 Set
10 Reps
@10
4
Dip (25%)
1 Set
10 Reps
@10
5
Dip Bodyweight Hold
1 Set
10 Reps
@10
6
Incline Push-Up (Max Reps)
1 Set
10 Reps
@10
7
Wall Handstand Push-Up
3 Sets
8 Reps
@8
8
Wall Handstand Hold
3 Sets
10 Reps
@10
Day 4
1
Backward Walking
1 Set
5 mins
@8
2
Pistol Squat
1 Set
10 Reps
@10
3
Nordic Curls
1 Set
10 Reps
@10
4
Squat (Bodyweight)
1 Set
10 Reps
@10
5
Archer Squat
1 Set
10 Reps
@10