logo
BoostcampPNG

Calisthenics for beginners

by Reuben Hines

Program Description

**Calisthenics for Beginners** is a comprehensive 12-week program designed to introduce you to the fundamentals of bodyweight training. With 44 sessions spread across the weeks, you'll engage in a variety of exercises that build strength, endurance, and flexibility, all from the comfort of your home. Each workout lasts approximately 60 minutes and includes essential movements like push-ups, pull-ups, and squats, tailored for novice to intermediate levels. Get ready to transform your fitness journey with this structured plan that emphasizes athleticism and bodyweight fitness!

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 06, 2025 12:24
  • Last Edited
    Jul 06, 2025 01:15
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Ups
3
6-10 reps
-
6
Plank to Push Up
3
15-20 reps
-
7
Cardio
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Ups
3
6-10 reps
-
6
Plank to Push Up
3
15-20 reps
-
7
Cardio
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Ups
3
6-10 reps
-
6
Plank to Push Up
3
15-20 reps
-
7
Cardio
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Ups
3
6-10 reps
-
6
Plank to Push Up
3
15-20 reps
-
7
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Walking Lunge
4
15-20 reps
-
4
Glute Bridge Hold
3
20-15 reps
-
5
Standing Calf Raise
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
15-20 reps
-
8
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Walking Lunge
4
15-20 reps
-
4
Glute Bridge Hold
3
20-15 reps
-
5
Standing Calf Raise
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
15-20 reps
-
8
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Walking Lunge
4
15-20 reps
-
4
Glute Bridge Hold
3
20-15 reps
-
5
Standing Calf Raise
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
15-20 reps
-
8
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Walking Lunge
4
15-20 reps
-
4
Glute Bridge Hold
3
20-15 reps
-
5
Standing Calf Raise
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
15-20 reps
-
8
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Windshield Wipers
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Windshield Wipers
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Windshield Wipers
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Windshield Wipers
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Walking Lunge
4
15-20 reps
-
4
Glute Bridge Hold
3
20-15 reps
-
5
Standing Calf Raise
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
15-20 reps
-
8
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Walking Lunge
4
15-20 reps
-
4
Glute Bridge Hold
3
20-15 reps
-
5
Standing Calf Raise
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
15-20 reps
-
8
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Walking Lunge
4
15-20 reps
-
4
Glute Bridge Hold
3
20-15 reps
-
5
Standing Calf Raise
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
15-20 reps
-
8
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Walking Lunge
4
15-20 reps
-
4
Glute Bridge Hold
3
20-15 reps
-
5
Standing Calf Raise
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
15-20 reps
-
8
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Windshield Wipers
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Windshield Wipers
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Windshield Wipers
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Windshield Wipers
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Ups
3
6-10 reps
-
6
Plank to Push Up
3
15-20 reps
-
7
Cardio
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Ups
3
6-10 reps
-
6
Plank to Push Up
3
15-20 reps
-
7
Cardio
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Ups
3
6-10 reps
-
6
Plank to Push Up
3
15-20 reps
-
7
Cardio
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Ups
3
6-10 reps
-
6
Plank to Push Up
3
15-20 reps
-
7
Cardio
1
5-10 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Cardio
1 Set
10 mins
-
2
Push Up
3 Sets
8-12 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
-
4
Dip (Bodyweight)
3 Sets
8-12 Reps
-
5
Squat (Bodyweight)
3 Sets
15-20 Reps
-
6
Walking Lunge
3 Sets
15-20 Reps
-
7
Plank
3 Sets
AMRAP
-
8
Cardio
1 Set
10 mins
-
Day 2
1
Cardio
1 Set
10 mins
-
2
Push Up
3 Sets
8-12 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
-
4
Dip (Bodyweight)
3 Sets
8-12 Reps
-
5
Squat (Bodyweight)
3 Sets
15-20 Reps
-
6
Walking Lunge
3 Sets
15-20 Reps
-
7
Plank
3 Sets
AMRAP
-
8
Cardio
1 Set
10 mins
-
Day 3
1
Cardio
1 Set
10 mins
-
2
Push Up
3 Sets
8-12 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
-
4
Dip (Bodyweight)
3 Sets
8-12 Reps
-
5
Squat (Bodyweight)
3 Sets
15-20 Reps
-
6
Walking Lunge
3 Sets
15-20 Reps
-
7
Plank
3 Sets
AMRAP
-
8
Cardio
1 Set
10 mins
-