Program Description
For this who can barely do push-ups or pull-ups or can’t do any at all Build muscle and strength at calisthenics with the basic frame work to start skills after You should have some light db at home and a pull-up bar
Program Overview
- LevelBeginner
- GoalBodyweight Fitness, Muscle & Sculpting, Athletics
- EquipmentAt Home
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedJan 26, 2024 03:18
- Last EditedSep 02, 2024 02:41
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
4
5-15 reps
2
Pike Pushup
2
3-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
4
Push Up (Knees)
1
AMRAP
RPE 10
5
Plank
1
AMRAP
RPE 10
6
Sit Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
4
5-15 reps
2
Pike Pushup
2
3-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
4
Push Up (Knees)
1
AMRAP
RPE 10
5
Plank
1
AMRAP
RPE 10
6
Sit Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
4
5-15 reps
2
Pike Pushup
2
3-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
4
Push Up (Knees)
1
AMRAP
RPE 10
5
Plank
1
AMRAP
RPE 10
6
Sit Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
4
5-15 reps
2
Pike Pushup
2
3-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
4
Push Up (Knees)
1
AMRAP
RPE 10
5
Plank
1
AMRAP
RPE 10
6
Sit Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Row Between Chairs
5
6-10 reps
RPE 9.5
2
Dead Hang
2
5-20 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
5-12 reps
4
Hanging Leg Raise
1
3-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Row Between Chairs
5
6-10 reps
RPE 9.5
2
Dead Hang
2
5-20 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
5-12 reps
4
Hanging Leg Raise
1
3-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Row Between Chairs
5
6-10 reps
RPE 9.5
2
Dead Hang
2
5-20 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
5-12 reps
4
Hanging Leg Raise
1
3-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Row Between Chairs
5
6-10 reps
RPE 9.5
2
Dead Hang
2
5-20 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
5-12 reps
4
Hanging Leg Raise
1
3-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1-2 mins
RPE 8.5
2
Goblet Squat
3
5-20 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-12 reps
RPE 10
4
Bulgarian Split Squat (Bodyweight)
1
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1-2 mins
RPE 8.5
2
Goblet Squat
3
5-20 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-12 reps
RPE 10
4
Bulgarian Split Squat (Bodyweight)
1
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1-2 mins
RPE 8.5
2
Goblet Squat
3
5-20 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-12 reps
RPE 10
4
Bulgarian Split Squat (Bodyweight)
1
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1-2 mins
RPE 8.5
2
Goblet Squat
3
5-20 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-12 reps
RPE 10
4
Bulgarian Split Squat (Bodyweight)
1
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
AMRAP
RPE 10
2
Dead Hang
1
0.7-2 mins
RPE 10
3
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 10
4
Tricep Extension (Dumbbell)
2
5-15 reps
RPE 10
5
Y Raise
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
AMRAP
RPE 10
2
Dead Hang
1
0.7-2 mins
RPE 10
3
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 10
4
Tricep Extension (Dumbbell)
2
5-15 reps
RPE 10
5
Y Raise
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
AMRAP
RPE 10
2
Dead Hang
1
0.7-2 mins
RPE 10
3
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 10
4
Tricep Extension (Dumbbell)
2
5-15 reps
RPE 10
5
Y Raise
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
AMRAP
RPE 10
2
Dead Hang
1
0.7-2 mins
RPE 10
3
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 10
4
Tricep Extension (Dumbbell)
2
5-15 reps
RPE 10
5
Y Raise
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Pushup
1
AMRAP
RPE 10
2
Reverse Plank
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Sit Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Pushup
1
AMRAP
RPE 10
2
Reverse Plank
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Sit Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Pushup
1
AMRAP
RPE 10
2
Reverse Plank
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Sit Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Pushup
1
AMRAP
RPE 10
2
Reverse Plank
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Sit Up
1
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Push Up (Knees)4 Sets
5-15 Reps
2
Pike Pushup2 Sets
3-10 Reps
@10
3
Lateral Raise (Dumbbell)3 Sets
6-12 Reps
4
Push Up (Knees)1 Set
AMRAP
@10
5
Plank1 Set
AMRAP
@10
6
Sit Up1 Set
AMRAP
@10
Day 2
1
Row Between Chairs5 Sets
6-10 Reps
@9.5
2
Dead Hang2 Sets
5-20 Reps
@10
3
Rear Delt Fly (Dumbbell)3 Sets
5-12 Reps
4
Hanging Leg Raise1 Set
3-15 Reps
@9.5
Day 3
1
Vertical Jump1 Set
1-2 mins
@8.5
2
Goblet Squat3 Sets
5-20 Reps
@10
3
Bulgarian Split Squat (Dumbbell)2 Sets
5-12 Reps
@10
4
Bulgarian Split Squat (Bodyweight)1 Set
1-2 mins
@9
Day 4
1
Push Up (Knees)1 Set
AMRAP
@10
2
Dead Hang1 Set
0.7-2 mins
@10
3
Bicep Curl (Dumbbell)2 Sets
5-15 Reps
@10
4
Tricep Extension (Dumbbell)2 Sets
5-15 Reps
@10
5
Y Raise2 Sets
5-15 Reps
@10
6
Lateral Raise (Dumbbell)1 Set
5-15 Reps
@10
Day 5
1
Pike Pushup1 Set
AMRAP
@10
2
Reverse Plank1 Set
AMRAP
@10
3
Plank1 Set
AMRAP
@10
4
Sit Up1 Set
AMRAP
@10