Busy calisthenics

by Nosfy

Program Description

Weekly bodyweight for times when you can't access a gym.

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
1 week
Time Per Workout
40 minutes
Created
Apr 24, 2025 06:39
Last Edited
Jan 17, 2026 01:35

Muscle Engagement

Front

Back

MuscleSet

Triceps

17%

Front Delts

13.4%

Quadriceps

13.2%

Lats

9.1%

Middle Delts

9.1%

Glutes

8.1%

Chest

7.9%

Upper Back

7.3%

Hamstrings

4.7%

Abs

4.3%

Biceps

3%

Calves

3%

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START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Chin-Up (Bodyweight)

3

10 reps

-

2

Push Up

3

AMRAP

-

3

Handstand Push Up

3

AMRAP

-

4

Bulgarian Split Squat (Bodyweight)

4

15 reps

-

5

Ab Wheel

3

15 reps

-

Day 2

1

Pull-Up (Bodyweight)

3

AMRAP

-

2

Dip (Bodyweight)

3

AMRAP

-

3

Handstand Push Up

3

AMRAP

-

4

Bulgarian Split Squat (Bodyweight)

3

10 reps

-

5

Single Leg Calf Raise (Bodyweight)

3

10 reps

-

Day 3

1

Pull-Up (Neutral Grip, Bodyweight)

3

AMRAP

-

2

Decline Push Up

3

AMRAP

-

3

Handstand Push Up

3

AMRAP

-

4

Sissy Squat

3

10 reps

-

5

Cossack Squat (Bodyweight)

3

10 reps

-

Day 1

1

Chin-Up (Bodyweight)

3 Sets

10 Reps

-

2

Push Up

3 Sets

AMRAP

-

3

Handstand Push Up

3 Sets

AMRAP

-

4

Bulgarian Split Squat (Bodyweight)

4 Sets

15 Reps

-

5

Ab Wheel

3 Sets

15 Reps

-

Day 2

1

Pull-Up (Bodyweight)

3 Sets

AMRAP

-

2

Dip (Bodyweight)

3 Sets

AMRAP

-

3

Handstand Push Up

3 Sets

AMRAP

-

4

Bulgarian Split Squat (Bodyweight)

3 Sets

10 Reps

-

5

Single Leg Calf Raise (Bodyweight)

3 Sets

10 Reps

-

Day 3

1

Pull-Up (Neutral Grip, Bodyweight)

3 Sets

AMRAP

-

2

Decline Push Up

3 Sets

AMRAP

-

3

Handstand Push Up

3 Sets

AMRAP

-

4

Sissy Squat

3 Sets

10 Reps

-

5

Cossack Squat (Bodyweight)

3 Sets

10 Reps

-