Calisthenics Skill Speedrun
Unlock your athletic potential in just 16 weeks—master calisthenics skills and elevate your strength from the comfort of home!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Crow Pose | 2 | 60 sec | @6 |
| 2 | Planche | 1 | 3–15 sec | @8.5 |
| 1 | 3–15 sec | @9 | ||
| 1 | 3–15 sec | @10 | ||
| 3 | Ring Dip | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 4 | Overhead Press (Dumbbell) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 5 | 45 Degree Front Raise | 2 | 8–10 reps | @10 |
| 6 | Jefferson Curl | 1 | 10–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Crow Pose | 2 | 60 sec | @6 |
| 2 | Planche | 1 | 3–15 sec | @8.5 |
| 1 | 3–15 sec | @9 | ||
| 1 | 3–15 sec | @10 | ||
| 3 | Dip (Weighted) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 4 | Overhead Press (Dumbbell) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 5 | 45 Degree Front Raise | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 6 | Jefferson Curl | 1 | 10–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Lever | 1 | 3–15 sec | @8 |
| 1 | 3–15 sec | @9 | ||
| 1 | 3–15 sec | @10 | ||
| 2 | Pull-Up (Weighted) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 3 | Frontlever Pull Up | 1 | 4–6 reps | @9 |
| 1 | 4–6 reps | @10 | ||
| 4 | Preacher Curl (Dumbbell) | 1 | 10–12 reps | @9.5 |
| 1 | 10–12 reps | @10 | ||
| 5 | Hanging Leg Raise | 1 | AMRAP | @9 |
| 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Lever | 1 | 3–15 sec | @8 |
| 1 | 3–15 sec | @9 | ||
| 1 | 3–15 sec | @10 | ||
| 2 | Pull-Up (Weighted) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 3 | Frontlever Pull Up | 1 | 4–6 reps | @9 |
| 1 | 4–6 reps | @10 | ||
| 4 | Preacher Curl (Dumbbell) | 1 | 10–12 reps | @9.5 |
| 1 | 10–12 reps | @10 | ||
| 5 | Hanging Leg Raise | 1 | AMRAP | @9 |
| 1 | AMRAP | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Calisthenics Skill Speedrun is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This is a home workout program. No gym required. 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 Skill Speedrun 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Calisthenics Skill Speedrun 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
