logo
BoostcampPNG

Greek Calisthenics Aesthetix

by Derek M.
7 athletes joined

Program Description

Gain muscle and power with calisthenics With some skill work Should have pull-up bar, dip bar, and some weights Day 1: Chest and Triceps Day 2: Back and Rear Delts Day 3: Side and Front Delts and Biceps Day 4: Legs Day 5: Skills and Abs

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Athletics, Bodyweight Fitness, Bodybuilding
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2025 04:43
  • Last Edited
    Aug 14, 2025 08:52

Summary

Unlock your potential with the Greek Calisthenics Aesthetix program! Over 6 weeks, you'll engage in a dynamic 5-day weekly routine that focuses on bodyweight exercises and dumbbell movements to sculpt your physique and build functional strength. Each session is designed to challenge your limits, featuring a mix of pull-ups, push-ups, and targeted shoulder work to enhance muscle definition and endurance. Perfect for at-home training, this program empowers you to achieve a balanced, aesthetic physique while mastering your body control. Get ready to elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Front Delts
12.1%
Lats
9%
Middle Delts
7.8%
Upper Back
7.6%
Quadriceps
7.4%
Chest
6.9%
Biceps
6.7%
Abs
5.9%
Rear Delts
5%
Glutes
4.3%
Hamstrings
4.1%
Calves
2.9%
Lower Back
2.4%
Other
1.7%
Forearms
1.6%
Adductors
1%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Week 1
1 / 6 Weeks
Day 2
1
Wide Grip Pull-Up
3 Sets
AMRAP
@10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Y Raise
2 Sets
5-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
5-15 Reps
@10
Day 3
1A
Pike Pushup
2 Sets
AMRAP
@10
1B
Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
@10
2A
Lateral Raise (Dumbbell)
3 Sets
5-20 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
5-15 Reps
@10
3A
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@8
3B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4A
Hammer Curl
1 Set
5-15 Reps
@10
4B
Lateral Raise (Dumbbell)
1 Set
5-15 Reps
@10
Day 4
1
Sissy Squat
3 Sets
AMRAP
@10
2
Single Leg Romanian Deadlift
3 Sets
5-15 Reps
@10
3
Vertical Jump
2 Sets
AMRAP
@10
4
Squat (Dumbbell)
3 Sets
5-15 Reps
@10
5
Double Leg Multi-Directional Pogo
1 Set
2 mins
@8
Day 5
1
Front Lever
3 Sets
AMRAP
@10
2
Pike Pushup
3 Sets
1-2 mins
@9
3
Hanging Leg Raise
1 Set
AMRAP
@10
4
Dead Hang
1 Set
AMRAP
@10
5
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
6
Plank
1 Set
AMRAP
@9
Day 1
1
Dips Between Chairs
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
4A
Push Up
3 Sets
AMRAP
@10
4B
Tricep Extension (Dumbbell)
3 Sets
5-15 Reps
@10
5A
Pec Fly (Dumbbell)
2 Sets
5-15 Reps
@10
5B
French Press
2 Sets
5-15 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10