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Calisthenics upper Powerlifting lower.

by Ritweek Singh

Program Description

This program will help you gain upper strength by calisthenics and machines and lower strength by powerlifting programming. It also includes some basic arm wrestling movements which will help develop forearm strength. This program doesn't have any core or abdominal movements which are fundamental for calisthenics.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 02, 2025 06:27
  • Last Edited
    May 02, 2025 08:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
8-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Pronation with belt
3
8-12 reps
RPE 10
6
Dead Hang
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
8-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Pronation with belt
3
8-12 reps
RPE 10
6
Dead Hang
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
8-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Pronation with belt
3
8-12 reps
RPE 10
6
Dead Hang
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
8-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Pronation with belt
3
8-12 reps
RPE 10
6
Dead Hang
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
8-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Pronation with belt
3
8-12 reps
RPE 10
6
Dead Hang
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
8-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Pronation with belt
3
8-12 reps
RPE 10
6
Dead Hang
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
3
3 reps
85%
4
Romanian Deadlift (Dumbbell)
2
1
1
8 reps
8 reps
6 reps
60%
70%
80%
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Squat (Barbell)
5
1 reps
95%
3
Romanian Deadlift (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
50%
60%
70%
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
3
5 reps
75%
4
Romanian Deadlift (Dumbbell)
2
1
1
5 reps
5 reps
5 reps
65%
75%
85%
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
1
5 reps
70%
3
Romanian Deadlift (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
50%
65%
75%
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
3
3 reps
85%
4
Romanian Deadlift (Dumbbell)
2
1
1
8 reps
8 reps
6 reps
60%
70%
80%
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
60%
65%
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Squat (Barbell)
2
8 reps
50%
4
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
2
2
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
5
Hammer Curl
1
8-12 reps
RPE 10
6
Wrist curls (ez bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
2
2
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
5
Hammer Curl
1
8-12 reps
RPE 10
6
Wrist curls (ez bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
2
2
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
5
Hammer Curl
1
8-12 reps
RPE 10
6
Wrist curls (ez bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
2
2
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
5
Hammer Curl
1
8-12 reps
RPE 10
6
Wrist curls (ez bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
2
2
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
5
Hammer Curl
1
8-12 reps
RPE 10
6
Wrist curls (ez bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
2
2
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
5
Hammer Curl
1
8-12 reps
RPE 10
6
Wrist curls (ez bar)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
3
3 reps
85%
4
Front Squat (Barbell)
2
1
1
10 reps
10 reps
10 reps
50%
60%
70%
5
Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Leg Press (45 Degrees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Supination with belt
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Deadlift (Barbell)
5
1 reps
95%
3
Front Squat (Barbell)
2
1
1
10 reps
10 reps
10 reps
50%
60%
70%
4
Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Leg Press (45 Degrees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Supination with belt
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
3
5 reps
75%
4
Front Squat (Barbell)
2
1
1
5 reps
5 reps
5 reps
65%
75%
85%
5
Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Leg Press (45 Degrees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Supination with belt
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
1
5 reps
70%
3
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
4
Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Leg Press (45 Degrees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Supination with belt
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
3
3 reps
85%
4
Front Squat (Barbell)
2
1
1
8 reps
8 reps
6 reps
60%
70%
80%
5
Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Leg Press (45 Degrees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Supination with belt
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
60%
65%
70%
2
Deadlift (Barbell)
1
5 reps
60%
3
Deadlift (Barbell)
2
8 reps
50%
4
Front Squat (Barbell)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
5
Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Leg Press (45 Degrees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Supination with belt
3
8-12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
@10
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
5
French Press
2 Sets
8-12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Squat (Barbell)
1 Set
AMRAP
90%
3
Squat (Barbell)
3 Sets
3 Reps
85%
4
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
5
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hamstring Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 4
1
Pike Push Up
2 Sets
AMRAP
@10
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
2 Sets
AMRAP
AMRAP
AMRAP
@8
@9
@10
3
Bicep Curl (Dumbbell)
2 Sets
3 Sets
8-12 Reps
8-12 Reps
@8
@10
4
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
5
Hammer Curl
1 Set
8-12 Reps
@10
6
Wrist curls (ez bar)
3 Sets
8-12 Reps
@10
Day 2
1
Wide Grip Pull-Up
3 Sets
AMRAP
@10
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
@10
3
Y Raise
2 Sets
8-12 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Pronation with belt
3 Sets
8-12 Reps
@10
6
Dead Hang
1 Set
1 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Deadlift (Barbell)
1 Set
AMRAP
90%
3
Deadlift (Barbell)
3 Sets
3 Reps
85%
4
Front Squat (Barbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
5
Hamstring Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Leg Press (45 Degrees)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Supination with belt
3 Sets
8-12 Reps
@10