Overcoming Gravity

$49.99(8 reviews)
The Bible of bodyweight fitness and calisthenics training
Program Description

WHO IS THIS PROGRAM FOR?

Overcoming Gravity is a comprehensive program for beginners who want to become advanced at bodyweight fitness, and offers people with more experience a clear path to progress in gymnastics exercises and holds. The app provides 5 program templates with different goal-specific structures.

For users who own the Overcoming Gravity book, the app provides a smooth interface for designing and tracking routines, so you have more time to focus on your workouts. While not required, it is strongly recommended that you read and reference the book for full context and details.

Program Overview
CoachSteven Lowverified coach
LevelBeginner, Novice, Intermediate, Advanced
GoalBodyweight Fitness
EquipmentAt Home
Time Per Workout45 minutes
Days Per Week3 days
Program Length10 weeks
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Full Body
Program Length
10 weeks
Days Per Week
3 days
Default Days
Mon, Wed, Fri
Variation Description
  • Generally best for beginners and intermediates for strength and hypertrophy
  • Tends to be best for overall strength in the long run
  • Distributed rest days best for recovery and leaves weekends free for other activities
  • Recommended workout days: Monday, Wednesday, Friday
  • Repeat program indefinitely
Week 1
Day 1
ExerciseSetsReps
Burpees1
10-20
Crawling1
60secs
Wrist Prep1
1
Band Shoulder1
1
Bodyweight Squat1
10-20
Support Hold1
60secs
Skin The Cat1
5
Plank1
30-60 secs
Both Side Planks1
30-60 secs
Reverse Planks1
30-60 secs
Hollow Hold1
30-60 secs
Arch Hold1
30-60 secs
Wall Handstand – Level 31
5-10 mins
Jumping Pull-ups – Level 13
3-15
Parallel Bar Jumping Dips – Level 13
3-15
Ring Row Eccentrics – Level 13
3-15
Standard Pushups – Level 13
3-15
Parallel Squat – Level 13
3-15
Lunges – Level 13
3-15
Tuck L-Sit – Level 11
60secs
Full Tuck Reverse Hyperextension – Level 23
3-10
Rice Bucket3
1mins
Bicep Curl3
20-30
Pancake, Pike And Splits3
30secs
German Hangs – Level 13
30secs
Back Bridges – Level 13
30secs
Deep Breathing1
1mins
Day 2
ExerciseSetsReps
Burpees1
10-20
Crawling1
60secs
Wrist Prep1
1
Band Shoulder1
1
Bodyweight Squat1
10-20
Support Hold1
60secs
Skin The Cat1
5
Plank1
30-60 secs
Both Side Planks1
30-60 secs
Reverse Planks1
30-60 secs
Hollow Hold1
30-60 secs
Arch Hold1
30-60 secs
Wall Handstand – Level 31
5-10 mins
Jumping Pull-ups – Level 13
3-15
Parallel Bar Jumping Dips – Level 13
3-15
Ring Row Eccentrics – Level 13
3-15
Standard Pushups – Level 13
3-15
Parallel Squat – Level 13
3-15
Lunges – Level 13
3-15
Tuck L-Sit – Level 11
60secs
Full Tuck Reverse Hyperextension – Level 23
3-10
Rice Bucket3
1mins
Bicep Curl3
20-30
Pancake, Pike And Splits3
30secs
German Hangs – Level 13
30secs
Back Bridges – Level 13
30secs
Deep Breathing1
1mins
Day 3
ExerciseSetsReps
Burpees1
10-20
Crawling1
60secs
Wrist Prep1
1
Band Shoulder1
1
Bodyweight Squat1
10-20
Support Hold1
60secs
Skin The Cat1
5
Plank1
30-60 secs
Both Side Planks1
30-60 secs
Reverse Planks1
30-60 secs
Hollow Hold1
30-60 secs
Arch Hold1
30-60 secs
Wall Handstand – Level 31
5-10 mins
Jumping Pull-ups – Level 13
3-15
Parallel Bar Jumping Dips – Level 13
3-15
Ring Row Eccentrics – Level 13
3-15
Standard Pushups – Level 13
3-15
Parallel Squat – Level 13
3-15
Lunges – Level 13
3-15
Tuck L-Sit – Level 11
60secs
Full Tuck Reverse Hyperextension – Level 23
3-10
Rice Bucket3
1mins
Bicep Curl3
20-30
Pancake, Pike And Splits3
30secs
German Hangs – Level 13
30secs
Back Bridges – Level 13
30secs
Deep Breathing1
1mins
Week 2

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Week 4

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Week 5

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Week 6

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Week 7

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Week 8

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Week 9

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Week 10

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What People Are Saying
4.1/ 5
:)Woman, 23
1 week complete
4 years of prior experience
As expected strength gains
Less than expected muscle gains
None modifications
Just buy the book… the pre-made programs on here are just the reddit recommended routine. If it costs the same as the book i wish it came with the pdf of the book too. Since its just the RR program then its not worth $50, go buy the book
17 days ago
David B.Man, 43
3 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
I am using this program in conjunction with the book. It’s a great program with good strength gains and backed up with knowledge about training. Using the basic version of Boostcamp is too limiting because you can’t record progress with training and save exercise progressions.
5 months ago
Daniel Olivier_Sutter_558778Man, 41
5 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Solid program, but it takes time (initially 3h, now 1h45). But that is due to good warm up and cool down that I felt was necessary. The bent arm / straight arm split keeps things interesting. Maybe some of the level 1 exercises need to be broken down further to have a successful and safe start - you still need to give it some thought and but that is fine. Support by the author has been almost immediate when needed.
5 months ago