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BoostcampPNG

Beginner calisthenics

by Nathan L.
11 athletes joined

Program Description

This is a begginer friendly program designed to strengthen your body

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    At Home
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 22, 2025 01:44
  • Last Edited
    Jul 03, 2025 02:52

Summary

Embark on your fitness journey with this comprehensive 10-week Beginner Calisthenics program, designed to build strength and endurance using just your body weight. With daily workouts tailored for all levels, you'll engage in a variety of exercises that target key muscle groups, including push-ups, dips, and active rest days featuring light jogging. This program emphasizes consistency and gradual progression, ensuring you develop a solid foundation for future training. Get ready to transform your body and boost your confidence, one rep at a time!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Week 1
1 / 10 Weeks
Day 3
1
Jog
1 Set
15 mins
-
Day 6
1
Jog
1 Set
15 mins
-
Day 7
1
Jog
1 Set
15 mins
-
Day 1
1
Push Up
3 Sets
10-25 Reps
@8
2
Pike Push Up
3 Sets
10-15 Reps
-
3
Dips Between Chairs
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
6
10 Minute Ab Workout
1 Set
-
Day 2
1
Jump Squat
3 Sets
25 Reps
-
2
Jump Switch Lunge
3 Sets
25 Reps
-
3
Calf Raise (Bodyweight)
3 Sets
25 Reps
-
4
Superman
3 Sets
25 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
10-12 Reps
-
6
10 Minute Ab Workout
1 Set
-
Day 4
1
Push Up
3 Sets
10-25 Reps
@8
2
Pike Push Up
3 Sets
10-15 Reps
-
3
Dips Between Chairs
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
6
10 Minute Ab Workout
1 Set
-
Day 5
1
Jump Squat
3 Sets
25 Reps
-
2
Jump Switch Lunge
3 Sets
25 Reps
-
3
Calf Raise (Bodyweight)
3 Sets
25 Reps
-
4
Superman
3 Sets
25 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
10-12 Reps
-
6
10 Minute Ab Workout
1 Set
-