Calisthenics

by VonDrich

4 athletes joined

Program Description

PPL

Program Overview

Level
Beginner, Intermediate
Goal
Bodyweight Fitness
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jun 19, 2024 04:26
Last Edited
Sep 13, 2025 05:32

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Upper Back

14.3%

Quadriceps

12.4%

Glutes

11.1%

Abs

10.9%

Front Delts

10.5%

Triceps

9%

Hamstrings

7.1%

Lats

5.8%

Chest

5.1%

Lower Back

5.1%

Rear Delts

2.6%

Other

2.1%

Middle Delts

1.9%

Biceps

1.3%

Adductors

0.6%

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BlogBannerPC

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

1

Push Up (Weighted)

3

8-10 reps

-

2

Pike Push Up

3

8-10 reps

-

3

handstand hold

2

1 mins

-

4

Dip (Bodyweight)

3

8-12 reps

-

5

Abs Crunch (Bodyweight)

4

AMRAP

-

Day 1

1

Push Up (Weighted)

3

8-10 reps

-

2

Pike Push Up

3

8-10 reps

-

3

handstand hold

2

1 mins

-

4

Dip (Bodyweight)

3

8-12 reps

-

5

Abs Crunch (Bodyweight)

4

AMRAP

-

Day 1

1

Push Up (Weighted)

3

8-10 reps

-

2

Pike Push Up

3

8-10 reps

-

3

handstand hold

2

1 mins

-

4

Dip (Bodyweight)

3

8-12 reps

-

5

Abs Crunch (Bodyweight)

4

AMRAP

-

Day 1

1

Push Up (Weighted)

3

8-10 reps

-

2

Pike Push Up

3

8-10 reps

-

3

handstand hold

2

1 mins

-

4

Dip (Bodyweight)

3

8-12 reps

-

5

Abs Crunch (Bodyweight)

4

AMRAP

-

Day 2

1

Pull-Up (Bodyweight)

3

8-12 reps

-

2

Face Pull

3

8-10 reps

-

3

Inverted Row

3

8-12 reps

-

4

Superman

4

1 mins

-

5

Med Ball Slam

3

AMRAP

-

Day 2

1

Pull-Up (Bodyweight)

3

8-12 reps

-

2

Face Pull

3

8-10 reps

-

3

Inverted Row

3

8-12 reps

-

4

Superman

4

1 mins

-

5

Med Ball Slam

3

AMRAP

-

Day 2

1

Pull-Up (Bodyweight)

3

8-12 reps

-

2

Face Pull

3

8-10 reps

-

3

Inverted Row

3

8-12 reps

-

4

Superman

4

1 mins

-

5

Med Ball Slam

3

AMRAP

-

Day 2

1

Pull-Up (Bodyweight)

3

8-12 reps

-

2

Face Pull

3

8-10 reps

-

3

Inverted Row

3

8-12 reps

-

4

Superman

4

1 mins

-

5

Med Ball Slam

3

AMRAP

-

Day 3

1

Goblet Squat

3

8-12 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

8-12 reps

-

3

Romanian Deadlift (Dumbbell)

3

8-10 reps

-

4

Kettlebell Swing

3

12-15 reps

-

5

Box Jump

2

AMRAP

-

Day 3

1

Goblet Squat

3

8-12 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

8-12 reps

-

3

Romanian Deadlift (Dumbbell)

3

8-10 reps

-

4

Kettlebell Swing

3

12-15 reps

-

5

Box Jump

2

AMRAP

-

Day 3

1

Goblet Squat

3

8-12 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

8-12 reps

-

3

Romanian Deadlift (Dumbbell)

3

8-10 reps

-

4

Kettlebell Swing

3

12-15 reps

-

5

Box Jump

2

AMRAP

-

Day 3

1

Goblet Squat

3

8-12 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

8-12 reps

-

3

Romanian Deadlift (Dumbbell)

3

8-10 reps

-

4

Kettlebell Swing

3

12-15 reps

-

5

Box Jump

2

AMRAP

-

Day 1

1

Push Up (Weighted)

3 Sets

8-10 Reps

-

2

Pike Push Up

3 Sets

8-10 Reps

-

3

handstand hold

2 Sets

1 mins

-

4

Dip (Bodyweight)

3 Sets

8-12 Reps

-

5

Abs Crunch (Bodyweight)

4 Sets

AMRAP

-

Day 2

1

Pull-Up (Bodyweight)

3 Sets

8-12 Reps

-

2

Face Pull

3 Sets

8-10 Reps

-

3

Inverted Row

3 Sets

8-12 Reps

-

4

Superman

4 Sets

1 mins

-

5

Med Ball Slam

3 Sets

AMRAP

-

Day 3

1

Goblet Squat

3 Sets

8-12 Reps

-

2

Bulgarian Split Squat (Dumbbell)

3 Sets

8-12 Reps

-

3

Romanian Deadlift (Dumbbell)

3 Sets

8-10 Reps

-

4

Kettlebell Swing

3 Sets

12-15 Reps

-

5

Box Jump

2 Sets

AMRAP

-