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Beginner no bs Calisthenics workout

by Arvid K.
1 athletes joined

Program Description

Unleash your potential with the **Beginner No BS Calisthenics Workout**, an 8-week program designed for those ready to embrace bodyweight training without the fluff. This program spans 24 sessions, each lasting about 60 minutes, focusing on building strength, endurance, and athleticism through fundamental movements. You'll engage in exercises like weighted chin-ups, dips, and pistol squats, all tailored for novice lifters in a garage gym setting. Get ready to transform your body and develop a solid foundation in calisthenics, one rep at a time!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2025 03:10
  • Last Edited
    Sep 24, 2025 04:20

Summary

Kickstart your fitness journey with the Beginner No BS Calisthenics Workout, a straightforward 8-week program designed for those new to bodyweight training. Committing just 3 days a week, you'll build strength and confidence through essential exercises like weighted chin-ups, dips, and pistol squats. This program emphasizes functional movements that engage multiple muscle groups, ensuring balanced development and improved overall fitness. Get ready to transform your body and master the basics without any fluff!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.7%
Lats
11.5%
Chest
10.7%
Glutes
10.7%
Abs
10.7%
Front Delts
7.4%
Triceps
6.6%
Hamstrings
6.6%
Lower Back
5.8%
Middle Delts
4.1%
Rear Delts
4.1%
Upper Back
3.3%
Biceps
2.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Pull-Up (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Pull-Up (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Pull-Up (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Pull-Up (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Pull-Up (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Pull-Up (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Pull-Up (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Pull-Up (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Support Hold
2
5-30 secs
RPE 9
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 10
4
Ring Row (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pistol Squat
2
2
4-6 reps
4-6 reps
RPE 8
RPE 10
7
Single Leg Deadlift
1
1
10-14 reps
10-14 reps
RPE 8
RPE 9
8
Bulgarian Split Squat (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 8
RPE 10
9
Hanging Knee Raise
1
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Ring Support Hold
2 Sets
5-30 secs
@9
2
Chin-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
3
Dip (Weighted)
1 Set
1 Set
4-6 Reps
4-6 Reps
@8
@10
4
Ring Row (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Pistol Squat
2 Sets
2 Sets
4-6 Reps
4-6 Reps
@8
@10
7
Single Leg Deadlift
1 Set
1 Set
10-14 Reps
10-14 Reps
@8
@9
8
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
10-14 Reps
10-14 Reps
@8
@10
9
Hanging Knee Raise
1 Set
1 Set
8-15 Reps
8-15 Reps
@8
@10
Day 3
1
Ring Support Hold
2 Sets
5-30 secs
@9
2
Chin-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
3
Dip (Weighted)
1 Set
1 Set
4-6 Reps
4-6 Reps
@8
@10
4
Ring Row (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Pistol Squat
2 Sets
2 Sets
4-6 Reps
4-6 Reps
@8
@10
7
Single Leg Deadlift
1 Set
1 Set
10-14 Reps
10-14 Reps
@8
@9
8
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
10-14 Reps
10-14 Reps
@8
@10
9
Hanging Knee Raise
1 Set
1 Set
8-15 Reps
8-15 Reps
@8
@10
Day 2
1
Ring Support Hold
2 Sets
5-30 secs
@9
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
4-6 Reps
@8
@10
3
Dip (Weighted)
1 Set
1 Set
4-6 Reps
4-6 Reps
@8
@10
4
Ring Row (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Pistol Squat
2 Sets
2 Sets
4-6 Reps
4-6 Reps
@8
@10
7
Single Leg Deadlift
1 Set
1 Set
10-14 Reps
10-14 Reps
@8
@9
8
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
10-14 Reps
10-14 Reps
@8
@10
9
Hanging Knee Raise
1 Set
1 Set
8-15 Reps
8-15 Reps
@8
@10