logo
BoostcampPNG

Calisthenics

by Alex

Program Description

Transform your body and boost your athletic performance with this 12-week Calisthenics program, designed for those ready to take their bodyweight training to the next level. Committing just 50 minutes a day, six days a week, you'll build strength, agility, and endurance using minimal equipment right at home. Perfect for intermediate to advanced lifters, this program challenges you to master your own body, unlocking new levels of fitness and control. Get ready to redefine your limits and achieve your goals!

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 09, 2025 06:40
  • Last Edited
    Oct 09, 2025 06:40
Muscle Engagement
Front
Back
MuscleSet
Abs
14.3%
Triceps
11.7%
Lats
11.7%
Upper Back
10.4%
Glutes
7.7%
Front Delts
7.4%
Chest
6.7%
Quadriceps
6.6%
Middle Delts
5.4%
Biceps
5.3%
Hamstrings
4.9%
Other
2.5%
Forearms
1.8%
Adductors
1.6%
Lower Back
1.5%
Rear Delts
0.5%
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
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
3
10 mins
-
2
Planche Tuck/Lean
3
10 mins
-
3
Pike Push Up
4
8 reps
-
4
Dip (Weighted)
4
10-12 reps
RPE 6-7
5
Dip Leg Raise
2
15 reps
-
6
Push Up
4
25 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1 reps
-
2
Front Lever
3
10 mins
-
3
Pull-Up (Weighted)
4
8-10 reps
RPE 6-7
4
Chin-Up (Bodyweight)
3
5 reps
-
5
Hanging Leg Raise
2
15 reps
-
6
Dead Hang
2
1 mins
-
7
Dumbbell Row
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12 reps
5 reps
RPE 4-5
RPE 7-8
2
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Stretching
3
1 mins
-
5
Hanging Leg Raise
3
12 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Handstand
1 Set
1 Set
1 Set
10 mins
10 mins
10 mins
-
-
-
2
Planche Tuck/Lean
1 Set
1 Set
1 Set
10 mins
10 mins
10 mins
-
-
-
3
Pike Push Up
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6-7
@6-7
@6-7
@6-7
5
Dip Leg Raise
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Push Up
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 2
1
Muscle Up
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
-
-
-
2
Front Lever
1 Set
1 Set
1 Set
10 mins
10 mins
10 mins
-
-
-
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6-7
@6-7
@6-7
@6-7
4
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
5
Hanging Leg Raise
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Dead Hang
1 Set
1 Set
1 mins
1 mins
-
-
7
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@4-5
@7-8
@7-8
@7-8
@7-8
2
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Glute Bridge (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Stretching
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
5
Hanging Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Cable Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 4
1
Handstand
1 Set
1 Set
1 Set
10 mins
10 mins
10 mins
-
-
-
2
Planche Tuck/Lean
1 Set
1 Set
1 Set
10 mins
10 mins
10 mins
-
-
-
3
Pike Push Up
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6-7
@6-7
@6-7
@6-7
5
Dip Leg Raise
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Push Up
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 5
1
Muscle Up
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
-
-
-
2
Front Lever
1 Set
1 Set
1 Set
10 mins
10 mins
10 mins
-
-
-
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6-7
@6-7
@6-7
@6-7
4
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
5
Hanging Leg Raise
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Dead Hang
1 Set
1 Set
1 mins
1 mins
-
-
7
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@4-5
@7-8
@7-8
@7-8
@7-8
2
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Glute Bridge (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Stretching
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
5
Hanging Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Cable Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-