Calisthenics + Powerbuilding
Calisthenics + Powerbuilding
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Up | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @8 | ||
| 1 | 6–10 reps | @8 | ||
| 1 | 6–10 reps | @8 | ||
| 2 | Wall Walk & Hold | 1 | 10–15 min | — |
| 1 | 10–15 min | — | ||
| 1 | 10–15 min | — | ||
| 3 | Bench Press (Barbell) | 1 | 8 reps | 65% |
| 1 | 8 reps | 65% | ||
| 1 | 8 reps | 65% | ||
| Superset | ||||
| 4A | Lateral Raise (Dumbbell) | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @8 | ||
| 1 | 12–15 reps | @8 | ||
| 4B | Bench Press (Dumbbell) | 1 | 10 reps | @7–8 |
| 1 | 10 reps | @7–8 | ||
| 1 | 10 reps | @7–8 | ||
| Superset | ||||
| 5A | Tuck Hold | 1 | 10–15 min | — |
| 1 | 10–15 min | — | ||
| 1 | 10–15 min | — | ||
| 5B | Plank | 1 | 30–60 min | — |
| 1 | 30–60 min | — | ||
| 1 | 30–60 min | — | ||
| 5C | Tricep Rope Push Down (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pistol Squat | 1 | 8–10 reps | — |
| 1 | 8–10 reps | — | ||
| 1 | 8–10 reps | — | ||
| 1 | 8–10 reps | — | ||
| 2 | Squat (Barbell) | 1 | 6–8 reps | 65% |
| 1 | 6–8 reps | 65% | ||
| 1 | 6–8 reps | 65% | ||
| Superset | ||||
| 3A | Dead Bug | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 3B | Romanian Deadlift (Barbell) | 1 | 8–10 reps | — |
| 1 | 8–10 reps | — | ||
| 1 | 8–10 reps | — | ||
| Superset | ||||
| 4A | Hip Thrust (Machine) | 1 | 10–12 reps | — |
| 1 | 10–12 reps | — | ||
| 1 | 10–12 reps | — | ||
| 4B | Bulgarian Split Squat (Dumbbell) | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Negative Pull-Up | 1 | 3–6 reps |
| 1 | 3–6 reps | ||
| 1 | 3–6 reps | ||
| 1 | 3–6 reps | ||
| Superset | |||
| 2A | Wall Plank Hold | 1 | 15–20 min |
| 1 | 15–20 min | ||
| 2B | Wall Kick Ups | 1 | 3–5 reps |
| 1 | 3–5 reps | ||
| Superset | |||
| 3A | Rear Delt Fly (Dumbbell) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 3B | Bicep Curl (Dumbbell) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 3C | Hanging Knee Raise | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| Superset | |||
| 4A | Seated Row (Cable) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 4B | Lat Pulldown | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pike Hold | 1 | 10–20 min | — |
| 1 | 10–20 min | — | ||
| 1B | Wall Shoulder Shrugs | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 2 | Pull-Up (Assisted) | 1 | 3–6 reps | — |
| 1 | 3–6 reps | — | ||
| 1 | 3–6 reps | — | ||
| 3 | Deadlift (Barbell) | 1 | 3–5 reps | 65% |
| 1 | 3–5 reps | 65% | ||
| 1 | 3–5 reps | 65% | ||
| 4 | Pistol Squat | 1 | — | — |
| 1 | — | — | ||
| 1 | — | — | ||
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 5B | Dumbbell Row | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 5C | Plank with Shoulder Taps | 1 | 8 reps | — |
| 1 | 8 reps | — | ||
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Calisthenics + Powerbuilding is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. 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 60 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.
Calisthenics + Powerbuilding is structured around 4 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Calisthenics + Powerbuilding 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
