Normal strength training with focus on Calisthenic
Strength training for an at home gym with only dumbbells, bands, and calisthenics gym equipment. For beginners with a focus on training early calisthenics.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walk | 1 | 30 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Bodyweight) | 1 | 4 reps | @9.5 |
| 1 | 3 reps | @9.5 | ||
| 1 | 2 reps | @9.5 | ||
| 2 | Arnold Press | 3 | 8 reps | @8.5 |
| 3 | Skull Crusher (Dumbbell) | 3 | 8 reps | @8 |
| 4 | Push Up | 1 | 5 reps | @9 |
| 1 | 4 reps | @9 | ||
| 1 | 3 reps | @9 | ||
| 5 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @6.5 |
| 2 | 8 reps | @6.5 | ||
| 6 | Tricep Kickback | 3 | 6 reps | @8.5 |
| 7 | Decline Bench Press (Dumbbell) | 3 | 8 reps | @8 |
| 8 | Lateral Raise (Dumbbell) | 3 | 10 reps | @8 |
| 9 | Incline Tricep Extension (Dumbbell) | 3 | 8 reps | @8 |
| 10 | Upright Row (Dumbbell) | 3 | 8 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Fly (Dumbbell) | 3 | 8 reps | @6.5 |
| 2 | Push Up | 3 | 5 reps | @8 |
| 3 | Lateral Raise (Dumbbell) | 3 | 10 reps | @9 |
| 4 | Pike Push Up | 1 | 4 reps | @7 |
| 2 | 4 reps | @9 | ||
| 5 | Tricep Kickback | 3 | 7 reps | @7 |
| 6 | Bench Press (Dumbbell) | 3 | 8 reps | @7 |
| 7 | Tricep Extension (Dumbbell) | 3 | 8 reps | @7 |
| 8 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @8.5 |
| 9 | Skull Crusher (Dumbbell) | 3 | 8 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Band) | 1 | 5 reps | @9 |
| 1 | 4 reps | @9.5 | ||
| 1 | 3 reps | @10 | ||
| 2 | Bicep Curl (Dumbbell) | 3 | 8 reps | @7 |
| 3 | Front Lever | 2 | 1 min | @9.5 |
| 4 | Hammer Curl (Dumbbell) | 3 | 8 reps | @7.5 |
| 5 | Bent Over Row (Dumbbell) | 3 | 10 reps | @6.5 |
| 6 | Concentration Curl | 3 | 8 reps | @7 |
| 7 | Rear Delt Fly (Dumbbell) | 3 | 10 reps | @7 |
| 8 | Incline Curl (Dumbbell) | 3 | 8 reps | @8 |
| 9 | Incline Row | 3 | 8 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @8 |
| 2 | Pistol Squat | 1 | 5 reps | @9 |
| 1 | 4 reps | @9 | ||
| 1 | 3 reps | @9 | ||
| 3 | Standing Calf Raise | 1 | 20 reps | @7 |
| 1 | 18 reps | @7 | ||
| 1 | 16 reps | @7.5 | ||
| 4 | Goblet Squat | 3 | 10 reps | @8 |
| 5 | Lunge (Dumbbell) | 3 | 10 reps | @7 |
| 6 | Single Leg Deadlift | 3 | 8 reps | @8 |
| 7 | Seated Pike Leg Lift | 1 | 10 reps | @8.5 |
| 1 | 8 reps | @9 | ||
| 1 | 6 reps | @9 | ||
| 8 | Hollow Hold | 2 | 1 min | @9.5 |
| 9 | Ab Wheel | 1 | 10 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8.5 | ||
| 10 | Side Plank | 2 | 1 min | @9.5 |
| 11 | Oblique Crunch | 3 | 10 reps | @8 |
| 12 | Lying Leg Raise | 1 | 10 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 1 | 5 reps | @8.5 |
| 1 | 4 reps | @9 | ||
| 1 | 3 reps | @9.5 | ||
| 2 | Seated Dumbbell Curl | 3 | 8 reps | @8 |
| 3 | Dumbbell Row | 3 | 10 reps | @7.5 |
| 4 | Alternating Dumbbell Curl | 3 | 10 reps | @7.5 |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 8 reps | @8.5 |
| 6 | Front Lever | 2 | 1 min | @9 |
| 7 | Inverted Row | 3 | 10 reps | @8 |
| 8 | Chin-Up (Weighted) | 1 | 8 reps | @8.5 |
| 1 | 6 reps | @8.5 | ||
| 1 | 4 reps | @8.5 | ||
| 9 | Incline Curl (Dumbbell) | 3 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @8 |
| 2 | Hollow Hold | 1 | 1 min | @9.5 |
| 1 | 1 min | @10 | ||
| 3 | Side Plank | 2 | 1 min | @8.5 |
| 4 | Front Lever | 3 | 1 min | @8.5 |
| 5 | Oblique Crunch | 2 | 10 reps | @8 |
| 6 | Seated Pike Leg Lift | 2 | 10 reps | @9.5 |
| 7 | Pistol Squat | 1 | 8 reps | @8.5 |
| 2 | 5 reps | @8.5 | ||
| 8 | Goblet Squat | 3 | 10 reps | @7.5 |
| 9 | Lunge (Dumbbell) | 3 | 10 reps | @7 |
| 10 | Single Leg Deadlift | 3 | 8 reps | @7.5 |
| 11 | Standing Calf Raise | 2 | 20 reps | @6.5 |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Normal strength training with focus on Calisthenic is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 weeks are fully unlocked.
This program is built around a dumbbell only. 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.
Normal strength training with focus on Calisthenic is structured around 7 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 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Normal strength training with focus on Calisthenic 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
