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BoostcampPNG

Greek Calisthenics Aesthetix

by Adam M.
3392 athletes joined
4.5
(2 ratings)

Program Description

Gain muscle and power with calisthenics With some skill work Should have pull-up bar, dip bar, and some weights Day 1: Chest and Triceps Day 2: Back and Rear Delts Day 3: Side and Front Delts and Biceps Day 4: Legs Day 5: Skills and Abs

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Athletics, Bodyweight Fitness, Bodybuilding
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 15, 2024 09:18
  • Last Edited
    Feb 21, 2025 10:22
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4.8 Stars with 10, 000+ Ratings
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Week 1
1 / 6 Weeks
Day 2
1
Wide Grip Pull-Up
3 Sets
AMRAP
@10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Y Raise
2 Sets
5-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
5-15 Reps
@10
Day 3
1A
Pike Pushup
2 Sets
AMRAP
@10
1B
Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
@10
2A
Lateral Raise (Dumbbell)
3 Sets
5-20 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
5-15 Reps
@10
3A
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@8
3B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4A
Hammer Curl
1 Set
5-15 Reps
@10
4B
Lateral Raise (Dumbbell)
1 Set
5-15 Reps
@10
Day 4
1
Sissy Squat
3 Sets
AMRAP
@10
2
Single Leg Romanian Deadlift
3 Sets
5-15 Reps
@10
3
Vertical Jump
2 Sets
AMRAP
@10
4
Squat (Dumbbell)
3 Sets
5-15 Reps
@10
5
Double Leg Multi-Directional Pogo
1 Set
2 mins
@8
Day 5
1
Front Lever
3 Sets
AMRAP
@10
2
Pike Pushup
3 Sets
1-2 mins
@9
3
Hanging Leg Raise
1 Set
AMRAP
@10
4
Dead Hang
1 Set
AMRAP
@10
5
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
6
Plank
1 Set
AMRAP
@9
Day 1
1
Dips Between Chairs
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
4A
Push Up
3 Sets
AMRAP
@10
4B
Tricep Extension (Dumbbell)
3 Sets
5-15 Reps
@10
5A
Pec Fly (Dumbbell)
2 Sets
5-15 Reps
@10
5B
French Press
2 Sets
5-15 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
4.50 / 5
Cameron J O’NealAge 18, Man
9 months ago
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program brother and great job almost making it to 1000 athletes joining. Much respect to you 🙏🙂‍↕️
Ullah A.Age 19, Man
a year ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Great program