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Calisthenics, Cardio, Strength (CCS)

by Arman Sykot

Program Description

Unlock your potential with the Calisthenics, Cardio, Strength (CCS) program! Over the course of 4 weeks, you'll engage in daily 60-minute workouts designed to build athleticism, enhance muscle definition, and sculpt your physique—all from the comfort of your garage gym. Perfect for novices and beginners, this program combines bodyweight exercises with cardio and strength training to elevate your fitness journey. Get ready to transform your body and boost your confidence, one workout at a time!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 19, 2025 04:57
  • Last Edited
    Oct 19, 2025 05:16
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.5%
Quadriceps
13.4%
Lower Back
11.1%
Triceps
10.5%
Chest
9.3%
Hamstrings
7.6%
Cardio
6.8%
Lats
5.8%
Upper Back
4.7%
Front Delts
4.7%
Adductors
3.5%
Abs
2.9%
Biceps
2.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Pull-Up (Bodyweight)
2
-
3
Dip (Bodyweight)
2
-
4
Back Extension (Weighted)
2
-
5
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Pull-Up (Bodyweight)
2
-
3
Dip (Bodyweight)
2
-
4
Back Extension (Weighted)
2
-
5
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Pull-Up (Bodyweight)
2
-
3
Dip (Bodyweight)
2
-
4
Back Extension (Weighted)
2
-
5
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Pull-Up (Bodyweight)
2
-
3
Dip (Bodyweight)
2
-
4
Back Extension (Weighted)
2
-
5
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Squat (Barbell)
2
-
3
Deadlift (Barbell)
2
-
4
Back Extension
1
-
5
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Squat (Barbell)
2
-
3
Deadlift (Barbell)
2
-
4
Back Extension
1
-
5
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Squat (Barbell)
2
-
3
Deadlift (Barbell)
2
-
4
Back Extension
1
-
5
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Squat (Barbell)
2
-
3
Deadlift (Barbell)
2
-
4
Back Extension
1
-
5
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Pull-Up (Bodyweight)
2
-
3
Dip (Bodyweight)
2
-
4
Back Extension (Weighted)
2
-
5
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Pull-Up (Bodyweight)
2
-
3
Dip (Bodyweight)
2
-
4
Back Extension (Weighted)
2
-
5
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Pull-Up (Bodyweight)
2
-
3
Dip (Bodyweight)
2
-
4
Back Extension (Weighted)
2
-
5
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Pull-Up (Bodyweight)
2
-
3
Dip (Bodyweight)
2
-
4
Back Extension (Weighted)
2
-
5
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Squat (Barbell)
2
-
3
Deadlift (Barbell)
2
-
4
Back Extension
1
-
5
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Squat (Barbell)
2
-
3
Deadlift (Barbell)
2
-
4
Back Extension
1
-
5
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Squat (Barbell)
2
-
3
Deadlift (Barbell)
2
-
4
Back Extension
1
-
5
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Squat (Barbell)
2
-
3
Deadlift (Barbell)
2
-
4
Back Extension
1
-
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Pull-Up (Bodyweight)
2
-
3
Dip (Bodyweight)
2
-
4
Back Extension (Weighted)
2
-
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Pull-Up (Bodyweight)
2
-
3
Dip (Bodyweight)
2
-
4
Back Extension (Weighted)
2
-
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Pull-Up (Bodyweight)
2
-
3
Dip (Bodyweight)
2
-
4
Back Extension (Weighted)
2
-
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Pull-Up (Bodyweight)
2
-
3
Dip (Bodyweight)
2
-
4
Back Extension (Weighted)
2
-
5
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Squat (Barbell)
2
-
3
Deadlift (Barbell)
2
-
4
Back Extension
1
-
5
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Squat (Barbell)
2
-
3
Deadlift (Barbell)
2
-
4
Back Extension
1
-
5
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Squat (Barbell)
2
-
3
Deadlift (Barbell)
2
-
4
Back Extension
1
-
5
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Squat (Barbell)
2
-
3
Deadlift (Barbell)
2
-
4
Back Extension
1
-
5
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Week 1
1 / 4 Weeks
Day 1
1
Push Up
1 Set
1 Set
-
-
2
Pull-Up (Bodyweight)
1 Set
1 Set
-
-
3
Dip (Bodyweight)
1 Set
1 Set
-
-
4
Back Extension (Weighted)
1 Set
1 Set
-
-
5
Cardio
1 Set
-
Day 2
1
Squat (Bodyweight)
1 Set
-
2
Squat (Barbell)
1 Set
1 Set
-
-
3
Deadlift (Barbell)
1 Set
1 Set
-
-
4
Back Extension
1 Set
-
5
Cardio
1 Set
-
Day 3
1
Push Up
1 Set
1 Set
-
-
2
Pull-Up (Bodyweight)
1 Set
1 Set
-
-
3
Dip (Bodyweight)
1 Set
1 Set
-
-
4
Back Extension (Weighted)
1 Set
1 Set
-
-
5
Cardio
1 Set
-
Day 4
1
Squat (Bodyweight)
1 Set
-
2
Squat (Barbell)
1 Set
1 Set
-
-
3
Deadlift (Barbell)
1 Set
1 Set
-
-
4
Back Extension
1 Set
-
5
Cardio
1 Set
-
Day 5
1
Push Up
1 Set
1 Set
-
-
2
Pull-Up (Bodyweight)
1 Set
1 Set
-
-
3
Dip (Bodyweight)
1 Set
1 Set
-
-
4
Back Extension (Weighted)
1 Set
1 Set
-
-
5
Cardio
1 Set
-
Day 6
1
Squat (Bodyweight)
1 Set
-
2
Squat (Barbell)
1 Set
1 Set
-
-
3
Deadlift (Barbell)
1 Set
1 Set
-
-
4
Back Extension
1 Set
-
5
Cardio
1 Set
-
Day 7
1
Cardio
1 Set
-