Gabriel's Personalized Strength Training Progr

by Sokoshy

Program Description

Welcome to your personalized 4-week At-Home Calisthenics program! Designed specifically for you as a beginner, this program will empower you to build strength and confidence using just your body weight and a dip bar. With three medium-volume workouts each week, you'll steadily progress in your fitness journey while enjoying the flexibility of training at home. Get ready to transform your body and enhance your overall well-being, all while embracing the challenge and satisfaction of mastering new movements!

Program Overview

Level
Beginner
Goal
At-Home & Calisthenics, Bodyweight Fitness
Equipment
At Home
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Aug 26, 2025 04:38
Last Edited
Aug 26, 2025 07:58

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Push-Ups

8 reps

Bodyweight Squats

12 reps

Dips (Bodyweight)

6 reps

Plank

30 secs

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Push-Ups

8 reps

Bodyweight Squats

12 reps

Dips (Bodyweight)

6 reps

Plank

30 secs

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Push-Ups

8 reps

Bodyweight Squats

12 reps

Dips (Bodyweight)

6 reps

Plank

30 secs

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Push-Ups

8 reps

Bodyweight Squats

12 reps

Dips (Bodyweight)

6 reps

Plank

30 secs

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Bulgarian Split Squats (Bodyweight)

8 reps

Glute Bridges (Bodyweight)

12 reps

Walking Lunges (Bodyweight)

10 mins

Russian Twists (Bodyweight)

15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Bulgarian Split Squats (Bodyweight)

8 reps

Glute Bridges (Bodyweight)

12 reps

Walking Lunges (Bodyweight)

10 mins

Russian Twists (Bodyweight)

15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Bulgarian Split Squats (Bodyweight)

8 reps

Glute Bridges (Bodyweight)

12 reps

Walking Lunges (Bodyweight)

10 mins

Russian Twists (Bodyweight)

15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Bulgarian Split Squats (Bodyweight)

8 reps

Glute Bridges (Bodyweight)

12 reps

Walking Lunges (Bodyweight)

10 mins

Russian Twists (Bodyweight)

15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Inverted Rows

6 reps

Diamond Push-Ups

6 reps

Pike Push-Ups

6 reps

Couch Stretch

30 secs

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Inverted Rows

6 reps

Diamond Push-Ups

6 reps

Pike Push-Ups

6 reps

Couch Stretch

30 secs

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Inverted Rows

6 reps

Diamond Push-Ups

6 reps

Pike Push-Ups

6 reps

Couch Stretch

30 secs

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Inverted Rows

6 reps

Diamond Push-Ups

6 reps

Pike Push-Ups

6 reps

Couch Stretch

30 secs

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Push-Ups

3 Sets

8 Reps

Bodyweight Squats

3 Sets

12 Reps

Dips (Bodyweight)

3 Sets

6 Reps

Plank

3 Sets

30 secs

Day 2

Bulgarian Split Squats (Bodyweight)

3 Sets

8 Reps

Glute Bridges (Bodyweight)

3 Sets

12 Reps

Walking Lunges (Bodyweight)

3 Sets

10 mins

Russian Twists (Bodyweight)

3 Sets

15 Reps

Day 3

Inverted Rows

3 Sets

6 Reps

Diamond Push-Ups

3 Sets

6 Reps

Pike Push-Ups

3 Sets

6 Reps

Couch Stretch

3 Sets

30 secs