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BoostcampPNG

Calisthenics + Powerbuilding

by Tabitha T.

Program Description

Beginner program to work towards pushups, pullups, and pistol squats while maintaining strength.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle, Strength, Women's, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 17, 2026 06:38
  • Last Edited
    Mar 17, 2026 06:40
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.3%
Abs
11.4%
Hamstrings
11.4%
Quadriceps
10.6%
Triceps
8.9%
Front Delts
8.6%
Chest
7.2%
Upper Back
7%
Lats
6.1%
Biceps
4.7%
Rear Delts
3.1%
Middle Delts
2.8%
Lower Back
2.5%
Stretching
1.7%
Adductors
0.8%
Forearms
0.8%
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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
Push Up
4
6-10 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
65%
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3B
Bench Press (Dumbbell)
3
10 reps
RPE 7-8
4A
Tuck Hold
3
10-15 mins
-
4B
Plank
3
30-60 mins
-
4C
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
6-10 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 7-8
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3B
Bench Press (Dumbbell)
3
10 reps
RPE 7-8
4A
Tuck Hold
3
10-15 mins
-
4B
Plank
3
30-60 mins
-
4C
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
6-10 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 7-8
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3B
Bench Press (Dumbbell)
3
10 reps
RPE 7-8
4A
Tuck Hold
3
10-15 mins
-
4B
Plank
3
30-60 mins
-
4C
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
6-10 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 7-8
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3B
Bench Press (Dumbbell)
3
10 reps
RPE 7-8
4A
Tuck Hold
3
10-15 mins
-
4B
Plank
3
30-60 mins
-
4C
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
6-10 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 7-8
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3B
Bench Press (Dumbbell)
3
10 reps
RPE 7-8
4A
Tuck Hold
3
10-15 mins
-
4B
Plank
3
30-60 mins
-
4C
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
6-10 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 7-8
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3B
Bench Press (Dumbbell)
3
10 reps
RPE 7-8
4A
Tuck Hold
3
10-15 mins
-
4B
Plank
3
30-60 mins
-
4C
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
65%
3A
Dead Bug
3
10 reps
-
3B
Romanian Deadlift (Barbell)
3
8-10 reps
-
4A
Hip Thrust (Machine)
3
10-12 reps
-
4B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
RPE 7-8
3A
Dead Bug
3
10 reps
-
3B
Romanian Deadlift (Barbell)
3
8-10 reps
-
4A
Hip Thrust (Machine)
3
10-12 reps
-
4B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
RPE 7-8
3A
Dead Bug
3
10 reps
-
3B
Romanian Deadlift (Barbell)
3
8-10 reps
-
4A
Hip Thrust (Machine)
3
10-12 reps
-
4B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
RPE 7-8
3A
Dead Bug
3
10 reps
-
3B
Romanian Deadlift (Barbell)
3
8-10 reps
-
4A
Hip Thrust (Machine)
3
10-12 reps
-
4B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
RPE 7-8
3A
Dead Bug
3
10 reps
-
3B
Romanian Deadlift (Barbell)
3
8-10 reps
-
4A
Hip Thrust (Machine)
3
10-12 reps
-
4B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
RPE 7-8
3A
Dead Bug
3
10 reps
-
3B
Romanian Deadlift (Barbell)
3
8-10 reps
-
4A
Hip Thrust (Machine)
3
10-12 reps
-
4B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Negative Pull-Up
4
3-6 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Lat Pulldown
3
10-12 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Bicep Curl (Dumbbell)
3
10-12 reps
-
3C
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Negative Pull-Up
4
3-6 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Lat Pulldown
3
10-12 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Bicep Curl (Dumbbell)
3
10-12 reps
-
3C
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Negative Pull-Up
4
3-6 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Lat Pulldown
3
10-12 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Bicep Curl (Dumbbell)
3
10-12 reps
-
3C
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Negative Pull-Up
4
3-6 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Lat Pulldown
3
10-12 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Bicep Curl (Dumbbell)
3
10-12 reps
-
3C
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Negative Pull-Up
4
3-6 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Lat Pulldown
3
10-12 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Bicep Curl (Dumbbell)
3
10-12 reps
-
3C
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Negative Pull-Up
4
3-6 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Lat Pulldown
3
10-12 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Bicep Curl (Dumbbell)
3
10-12 reps
-
3C
Hanging Knee Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
6-10 reps
-
2
Pull-Up (Assisted)
3
3-6 reps
-
3
Pistol Squat
3
-
-
4
Deadlift (Barbell)
3
3-5 reps
65%
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Dumbbell Row
2
12 reps
-
5C
Plank with Shoulder Taps
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
6-10 reps
-
2
Pull-Up (Assisted)
3
3-6 reps
-
3
Pistol Squat
3
-
-
4
Deadlift (Barbell)
3
3-5 reps
RPE 7-8
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Dumbbell Row
2
12 reps
-
5C
Plank with Shoulder Taps
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
6-10 reps
-
2
Pull-Up (Assisted)
3
3-6 reps
-
3
Pistol Squat
3
-
-
4
Deadlift (Barbell)
3
3-5 reps
RPE 7-8
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Dumbbell Row
2
12 reps
-
5C
Plank with Shoulder Taps
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
6-10 reps
-
2
Pull-Up (Assisted)
3
3-6 reps
-
3
Pistol Squat
3
-
-
4
Deadlift (Barbell)
3
3-5 reps
RPE 7-8
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Dumbbell Row
2
12 reps
-
5C
Plank with Shoulder Taps
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
6-10 reps
-
2
Pull-Up (Assisted)
3
3-6 reps
-
3
Pistol Squat
3
-
-
4
Deadlift (Barbell)
3
3-5 reps
RPE 7-8
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Dumbbell Row
2
12 reps
-
5C
Plank with Shoulder Taps
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
6-10 reps
-
2
Pull-Up (Assisted)
3
3-6 reps
-
3
Pistol Squat
3
-
-
4
Deadlift (Barbell)
3
3-5 reps
RPE 7-8
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Dumbbell Row
2
12 reps
-
5C
Plank with Shoulder Taps
2
8 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Push Up
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
65%
65%
65%
3A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3B
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-8
@7-8
@7-8
4A
Tuck Hold
1 Set
1 Set
1 Set
10-15 mins
10-15 mins
10-15 mins
-
-
-
4B
Plank
1 Set
1 Set
1 Set
30-60 mins
30-60 mins
30-60 mins
-
-
-
4C
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 2
1
Pistol Squat
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
65%
65%
65%
3A
Dead Bug
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4A
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4B
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Negative Pull-Up
1 Set
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
-
-
-
-
2A
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2B
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3A
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3C
Hanging Knee Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 4
1
Push Up
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
-
-
-
3
Pistol Squat
1 Set
1 Set
1 Set
-
-
-
-
-
-
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
65%
65%
65%
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
-
-
5B
Dumbbell Row
1 Set
1 Set
12 Reps
12 Reps
-
-
5C
Plank with Shoulder Taps
1 Set
1 Set
8 Reps
8 Reps
-
-