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Bodyweight Push/Pull

by Brendan B.
3 athletes joined

Program Description

Push/pull calisthenics designed to get enough volume per week, with "shorter" workouts than a full body program.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 30, 2024 03:50
  • Last Edited
    Dec 30, 2024 05:26
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Ring Row (Weighted)
4
-
3
Glute Bridge (Bodyweight)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Push Up (Weighted)
4
-
3
Split Squat (Dumbbell)
4
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
4 Sets
-
2
Ring Row (Weighted)
4 Sets
-
3
Glute Bridge (Bodyweight)
4 Sets
-
Day 2
1
Dip (Weighted)
4 Sets
-
2
Push Up (Weighted)
4 Sets
-
3
Split Squat (Dumbbell)
4 Sets
-
Day 3
1
Pull-Up (Bodyweight)
4 Sets
-
2
Ring Row (Weighted)
4 Sets
-
3
Glute Bridge (Bodyweight)
4 Sets
-
Day 4
1
Dip (Weighted)
4 Sets
-
2
Push Up (Weighted)
4 Sets
-
3
Split Squat (Dumbbell)
4 Sets
-