Beginner–IntermediateFree

Webslinger- Calisthenics

Edwin B.· Jul 2024

9athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

5 days

Level

Beginner, Intermediate

Goal

Athletics, Women's, Bodyweight Fitness

Equipment

At Home

Session length

30 min

Calisthenics Program This Program provides extra support with not being able to get to a gym with equipment and resources of the sort. Due to the program being inspired my Spider-Man the lifts are all controlled by body weight and cardiovascular endurance. Change time and reps if needed NOTE Try to focus on the amount of sleep you body gets to fully maximize muscle strength and endurance. Also try to get good nutrition in your diet a for the same reason THINGS TO KNOW BEFORE TRAINING If wanting Forearm and Dips for further Hypertrophy, in between workouts Via Super Sets or during Rest day (optional) If mainly Strength Trainer Change Workouts to main workouts Bench, Squats, and deadlifts on the muscle groups they work Chest, Triceps, and legs needed 2 times a week to enhance muscle mass and overall muscular performance and look In order to increase muscle mass you must find out basic daily calorie intake and add 200- 300 calories in order to gain muscle mass but if wanting to lose mass the subtract 200- 300 calories Muscle doesn’t get built while in the weight room, muscle grows and gains mass while resting and sleeping. sleep and water are the most important components when lifting weights Best YouTubers to watch for further improvement is Bald-Omni Man, Natural Hypertrophy, Trent Twins, and most bodybuilders The Final Answer will most likely change over time with either major or minor improvements. Make change to it if necessary. LASTLY (HEAVY AND CONTROLLED)

Who it's for

Beginners new to structured strength training

Athletes focused on athletics and women's and bodyweight fitness

Athletes who can train 5 days per week

Athletes who prefer training at home with minimal equipment

Muscle engagement

Front

Back

Abs

28.3%

Triceps

14.6%

Chest

14.2%

Lats

10.4%

Upper Back

8.3%

Front Delts

7.5%

Quadriceps

6.2%

Biceps

4.2%

Glutes

3.7%

Hamstrings

2.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Plank	1	10–20 min	@8
		3	10–20 min	—
2	Push Up	1	30–45 reps	@8.5
		4	30–45 reps	—
3	Sit Up	1	25–30 reps	@7.5
		3	25–30 reps	—
4	Pistol Squat	2	35 reps	@8
		1	40 reps	@10
5	Russian Twist	1	45 reps	@8
		1	45 reps	—
6	Oblique Crunch	3	30 reps	@6.5
7	Dip (Bodyweight)	1	20–25 reps	@9
		2	20–25 reps	@9
8	Wide Grip Pull-Up	5	12–15 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Plank	1	10–20 min	@8
		3	10–20 min	—
2	Push Up	1	30–45 reps	@8.5
		4	30–45 reps	—
3	Sit Up	1	25–30 reps	@7.5
		3	25–30 reps	—
4	Pistol Squat	2	35 reps	@8
		1	40 reps	@10
5	Russian Twist	1	45 reps	@8
		1	45 reps	—
6	Oblique Crunch	3	30 reps	@6.5
7	Dip (Bodyweight)	1	20–25 reps	@9
		2	20–25 reps	@9
8	Wide Grip Pull-Up	5	12–15 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Plank	1	10–20 min	@8
		3	10–20 min	—
2	Push Up	1	30–45 reps	@8.5
		4	30–45 reps	—
3	Sit Up	1	25–30 reps	@7.5
		3	25–30 reps	—
4	Pistol Squat	2	35 reps	@8
		1	40 reps	@10
5	Russian Twist	1	45 reps	@8
		1	45 reps	—
6	Oblique Crunch	3	30 reps	@6.5
7	Dip (Bodyweight)	1	20–25 reps	@9
		2	20–25 reps	@9
8	Wide Grip Pull-Up	5	12–15 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Plank	1	10–20 min	@8
		3	10–20 min	—
2	Push Up	1	30–45 reps	@8.5
		4	30–45 reps	—
3	Sit Up	1	25–30 reps	@7.5
		3	25–30 reps	—
4	Pistol Squat	2	35 reps	@8
		1	40 reps	@10
5	Russian Twist	1	45 reps	@8
		1	45 reps	—
6	Oblique Crunch	3	30 reps	@6.5
7	Dip (Bodyweight)	1	20–25 reps	@9
		2	20–25 reps	@9
8	Wide Grip Pull-Up	5	12–15 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Plank	1	10–20 min	@8
		3	10–20 min	—
2	Push Up	1	30–45 reps	@8.5
		4	30–45 reps	—
3	Sit Up	1	25–30 reps	@7.5
		3	25–30 reps	—
4	Pistol Squat	2	35 reps	@8
		1	40 reps	@10
5	Russian Twist	1	45 reps	@8
		1	45 reps	—
6	Oblique Crunch	3	30 reps	@6.5
7	Dip (Bodyweight)	1	20–25 reps	@9
		2	20–25 reps	@9
8	Wide Grip Pull-Up	5	12–15 reps	@9.5

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Webslinger- Calisthenics is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 30 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Webslinger- Calisthenics is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Webslinger- Calisthenics is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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