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Caliring’s intermediate bodyweight strenght

by Conrado N.
8 athletes joined

Program Description

This intermediate strenght training program is designed to help you gain strenght and hypertrophy using bodyweight exercises. All you need is a pullup bar, dip bars and gymnastics rings.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 11, 2024 06:05
  • Last Edited
    Feb 11, 2025 04:23
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
40+ reps
-
2
Ring Push Up
1
40+ reps
-
3
Pike Push Up
3
6-10 reps
-
4
Ring Row
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Ring Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
40+ reps
-
2
Ring Push Up
1
40+ reps
-
3
Pike Push Up
3
6-10 reps
-
4
Ring Row
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Ring Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
45+ reps
-
2
Ring Push Up
1
45+ reps
-
3
Pike Push Up
3
6-10 reps
-
4
Ring Row
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Ring Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
45+ reps
-
2
Ring Push Up
1
45+ reps
-
3
Pike Push Up
3
6-10 reps
-
4
Ring Row
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Ring Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
50+ reps
-
2
Ring Push Up
1
50+ reps
-
3
Pike Push Up
3
8-12 reps
-
4
Ring Row
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Ring Face Pull
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
50+ reps
-
2
Ring Push Up
1
50+ reps
-
3
Pike Push Up
3
8-12 reps
-
4
Ring Row
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Ring Face Pull
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
55+ reps
-
2
Ring Push Up
1
55+ reps
-
3
Pike Push Up
3
10-15 reps
-
4
Ring Row
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Ring Face Pull
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
60+ reps
-
2
Ring Push Up
1
60+ reps
-
3
Pike Push Up
3
10-15 reps
-
4
Ring Row
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Ring Face Pull
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6-8 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
3
Jump Squat
4
15-20 reps
-
4
Glute Bridge (Bodyweight)
4
15-20 reps
-
5
Standing Calf Raise
4
20-30 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6-8 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
13 reps
-
3
Jump Squat
4
15-20 reps
-
4
Glute Bridge (Bodyweight)
4
15-20 reps
-
5
Standing Calf Raise
4
20-30 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6-8 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
3
Jump Squat
4
15-20 reps
-
4
Glute Bridge (Bodyweight)
4
15-20 reps
-
5
Standing Calf Raise
4
20-30 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
15 reps
-
3
Jump Squat
4
15-20 reps
-
4
Glute Bridge (Bodyweight)
4
20-25 reps
-
5
Standing Calf Raise
4
30-40 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
16 reps
-
3
Jump Squat
4
20-25 reps
-
4
Glute Bridge (Bodyweight)
4
20-25 reps
-
5
Standing Calf Raise
4
30-40 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
17 reps
-
3
Jump Squat
4
20-25 reps
-
4
Glute Bridge (Bodyweight)
4
20-25 reps
-
5
Standing Calf Raise
4
30-40 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10-12 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
18 reps
-
3
Jump Squat
4
20-25 reps
-
4
Glute Bridge (Bodyweight)
4
25-30 reps
-
5
Standing Calf Raise
4
30-40 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12-15 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
20 reps
-
3
Jump Squat
4
25-30 reps
-
4
Glute Bridge (Bodyweight)
4
25-30 reps
-
5
Standing Calf Raise
4
30-50 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
40+ reps
-
2
Dip (Bodyweight)
1
50 reps
-
3
Narrow Push Up
3
AMRAP
-
4
Ring Row
3
AMRAP
-
5
Ring Bicep Curl
3
12-15 reps
-
6
Skull Crusher (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
40+ reps
-
2
Dip (Bodyweight)
1
50 reps
-
3
Narrow Push Up
3
AMRAP
-
4
Ring Row
3
AMRAP
-
5
Ring Bicep Curl
3
12-15 reps
-
6
Skull Crusher (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
45+ reps
-
2
Dip (Bodyweight)
1
55 reps
-
3
Narrow Push Up
3
AMRAP
-
4
Ring Row
3
AMRAP
-
5
Ring Bicep Curl
3
12-15 reps
-
6
Skull Crusher (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
45+ reps
-
2
Dip (Bodyweight)
1
55 reps
-
3
Narrow Push Up
3
AMRAP
-
4
Ring Row
3
AMRAP
-
5
Ring Bicep Curl
3
12-15 reps
-
6
Skull Crusher (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50+ reps
-
2
Dip (Bodyweight)
1
60 reps
-
3
Narrow Push Up
3
AMRAP
-
4
Ring Row
3
AMRAP
-
5
Ring Bicep Curl
3
8-10 reps
-
6
Skull Crusher (Bodyweight)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50+ reps
-
2
Dip (Bodyweight)
1
60 reps
-
3
Narrow Push Up
3
AMRAP
-
4
Ring Row
3
AMRAP
-
5
Ring Bicep Curl
3
8-10 reps
-
6
Skull Crusher (Bodyweight)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
55+ reps
-
2
Dip (Bodyweight)
1
65 reps
-
3
Narrow Push Up
3
AMRAP
-
4
Ring Row
3
AMRAP
-
5
Ring Bicep Curl
3
8-10 reps
-
6
Skull Crusher (Bodyweight)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
60+ reps
-
2
Dip (Bodyweight)
1
70 reps
-
3
Narrow Push Up
3
AMRAP
-
4
Ring Row
3
AMRAP
-
5
Ring Bicep Curl
3
8-10 reps
-
6
Skull Crusher (Bodyweight)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
4
12 reps
-
2
Jump Switch Lunge
4
20 reps
-
3
Glute-Ham Raise
4
6-8 reps
-
4
Hip Thrust (Bodyweight)
4
15 reps
-
5
Calf Raise (Bodyweight)
3
20-30 reps
-
6
V-Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
4
13 reps
-
2
Jump Switch Lunge
4
20 reps
-
3
Glute-Ham Raise
4
6-8 reps
-
4
Hip Thrust (Bodyweight)
4
16 reps
-
5
Calf Raise (Bodyweight)
3
20-30 reps
-
6
V-Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
4
14 reps
-
2
Jump Switch Lunge
4
22 reps
-
3
Glute-Ham Raise
4
6-8 reps
-
4
Hip Thrust (Bodyweight)
4
18 reps
-
5
Calf Raise (Bodyweight)
3
20-30 reps
-
6
V-Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
4
15 reps
-
2
Jump Switch Lunge
4
24 reps
-
3
Glute-Ham Raise
4
8-10 reps
-
4
Hip Thrust (Bodyweight)
4
20 reps
-
5
Calf Raise (Bodyweight)
3
30-40 reps
-
6
V-Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
4
16 reps
-
2
Jump Switch Lunge
4
24 reps
-
3
Glute-Ham Raise
4
10-12 reps
-
4
Hip Thrust (Bodyweight)
4
22 reps
-
5
Calf Raise (Bodyweight)
3
30-40 reps
-
6
V-Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
4
17 reps
-
2
Jump Switch Lunge
4
26 reps
-
3
Glute-Ham Raise
4
10-12 reps
-
4
Hip Thrust (Bodyweight)
4
24 reps
-
5
Calf Raise (Bodyweight)
3
30-40 reps
-
6
V-Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
4
18 reps
-
2
Jump Switch Lunge
4
28 reps
-
3
Glute-Ham Raise
4
10-12 reps
-
4
Hip Thrust (Bodyweight)
4
26 reps
-
5
Calf Raise (Bodyweight)
3
30-40 reps
-
6
V-Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
4
20 reps
-
2
Jump Switch Lunge
4
30 reps
-
3
Glute-Ham Raise
4
10-15 reps
-
4
Hip Thrust (Bodyweight)
4
28 reps
-
5
Calf Raise (Bodyweight)
3
30-50 reps
-
6
V-Up
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 2
1
Pistol Squat
4 Sets
6-8 Reps
-
2
Bulgarian Split Squat (Bodyweight)
4 Sets
12 Reps
-
3
Jump Squat
4 Sets
15-20 Reps
-
4
Glute Bridge (Bodyweight)
4 Sets
15-20 Reps
-
5
Standing Calf Raise
4 Sets
20-30 Reps
-
6
Hanging Leg Raise
3 Sets
AMRAP
-
Day 4
1
Cossack Squat (Bodyweight)
4 Sets
12 Reps
-
2
Jump Switch Lunge
4 Sets
20 Reps
-
3
Glute-Ham Raise
4 Sets
6-8 Reps
-
4
Hip Thrust (Bodyweight)
4 Sets
15 Reps
-
5
Calf Raise (Bodyweight)
3 Sets
20-30 Reps
-
6
V-Up
3 Sets
AMRAP
-
Day 1
1
Chin-Up (Bodyweight)
1 Set
40+ Reps
-
2
Ring Push Up
1 Set
40+ Reps
-
3
Pike Push Up
3 Sets
6-10 Reps
-
4
Ring Row
3 Sets
AMRAP
-
5
Push Up
3 Sets
AMRAP
-
6
Ring Face Pull
3 Sets
12-15 Reps
-
Day 3
1
Pull-Up (Bodyweight)
1 Set
40+ Reps
-
2
Dip (Bodyweight)
1 Set
50 Reps
-
3
Narrow Push Up
3 Sets
AMRAP
-
4
Ring Row
3 Sets
AMRAP
-
5
Ring Bicep Curl
3 Sets
12-15 Reps
-
6
Skull Crusher (Bodyweight)
3 Sets
12-15 Reps
-