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BoostcampPNG

Gym & Calisthenics

by El Mostapha Jeddou

Program Description

managing 5 days of training, mixed gym and calisthenics without overtraining and still having fun

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 18, 2026 02:07
  • Last Edited
    Jan 18, 2026 03:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Front Delts
14.1%
Upper Back
10.4%
Chest
10.1%
Lats
7.4%
Middle Delts
7%
Quadriceps
6%
Biceps
5.7%
Abs
5%
Glutes
4.7%
Hamstrings
4.7%
Rear Delts
2.3%
Calves
2%
Adductors
1.3%
Other
1.3%
Forearms
1.3%
Lower Back
1%
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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
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Straight Leg Calf Raise
3
12-15 reps
-
5
Hamstring Stretch with Rotation
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Straight Leg Calf Raise
3
12-15 reps
-
5
Hamstring Stretch with Rotation
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Straight Leg Calf Raise
3
12-15 reps
-
5
Hamstring Stretch with Rotation
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Straight Leg Calf Raise
3
12-15 reps
-
5
Hamstring Stretch with Rotation
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Straight Leg Calf Raise
3
12-15 reps
-
5
Hamstring Stretch with Rotation
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Straight Leg Calf Raise
3
12-15 reps
-
5
Hamstring Stretch with Rotation
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Straight Leg Calf Raise
3
12-15 reps
-
5
Hamstring Stretch with Rotation
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Straight Leg Calf Raise
3
12-15 reps
-
5
Hamstring Stretch with Rotation
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Straight Leg Calf Raise
3
12-15 reps
-
5
Hamstring Stretch with Rotation
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Straight Leg Calf Raise
3
12-15 reps
-
5
Hamstring Stretch with Rotation
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Straight Leg Calf Raise
3
12-15 reps
-
5
Hamstring Stretch with Rotation
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Straight Leg Calf Raise
3
12-15 reps
-
5
Hamstring Stretch with Rotation
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Single Arm Row (Cable)
2
10-12 reps
-
4
Straight Arm Pulldown
2
10-12 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-10 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Single Arm Row (Cable)
2
10-12 reps
-
4
Straight Arm Pulldown
2
10-12 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-10 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Single Arm Row (Cable)
2
10-12 reps
-
4
Straight Arm Pulldown
2
10-12 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-10 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Single Arm Row (Cable)
2
10-12 reps
-
4
Straight Arm Pulldown
2
10-12 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-10 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Single Arm Row (Cable)
2
10-12 reps
-
4
Straight Arm Pulldown
2
10-12 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-10 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Single Arm Row (Cable)
2
10-12 reps
-
4
Straight Arm Pulldown
2
10-12 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-10 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Single Arm Row (Cable)
2
10-12 reps
-
4
Straight Arm Pulldown
2
10-12 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-10 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Single Arm Row (Cable)
2
10-12 reps
-
4
Straight Arm Pulldown
2
10-12 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-10 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Single Arm Row (Cable)
2
10-12 reps
-
4
Straight Arm Pulldown
2
10-12 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-10 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Single Arm Row (Cable)
2
10-12 reps
-
4
Straight Arm Pulldown
2
10-12 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-10 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Single Arm Row (Cable)
2
10-12 reps
-
4
Straight Arm Pulldown
2
10-12 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-10 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Single Arm Row (Cable)
2
10-12 reps
-
4
Straight Arm Pulldown
2
10-12 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-10 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Push Up
2
20+ reps
-
2
Push Up
2
10+ reps
-
3
Dip (Bodyweight)
3
5-8 reps
-
4
Push Up
3
8-12 reps
-
5
Pike Push Up
3
0.05-0.08 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Push Up
2
20+ reps
-
2
Push Up
2
10+ reps
-
3
Dip (Bodyweight)
3
5-8 reps
-
4
Push Up
3
8-12 reps
-
5
Pike Push Up
3
0.05-0.08 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Push Up
2
20+ reps
-
2
Push Up
2
10+ reps
-
3
Dip (Bodyweight)
3
5-8 reps
-
4
Push Up
3
8-12 reps
-
5
Pike Push Up
3
0.05-0.08 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Push Up
2
20+ reps
-
2
Push Up
2
10+ reps
-
3
Dip (Bodyweight)
3
5-8 reps
-
4
Push Up
3
8-12 reps
-
5
Pike Push Up
3
0.05-0.08 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Push Up
2
20+ reps
-
2
Push Up
2
10+ reps
-
3
Dip (Bodyweight)
3
5-8 reps
-
4
Push Up
3
8-12 reps
-
5
Pike Push Up
3
0.05-0.08 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Push Up
2
20+ reps
-
2
Push Up
2
10+ reps
-
3
Dip (Bodyweight)
3
5-8 reps
-
4
Push Up
3
8-12 reps
-
5
Pike Push Up
3
0.05-0.08 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Push Up
2
20+ reps
-
2
Push Up
2
10+ reps
-
3
Dip (Bodyweight)
3
5-8 reps
-
4
Push Up
3
8-12 reps
-
5
Pike Push Up
3
0.05-0.08 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Push Up
2
20+ reps
-
2
Push Up
2
10+ reps
-
3
Dip (Bodyweight)
3
5-8 reps
-
4
Push Up
3
8-12 reps
-
5
Pike Push Up
3
0.05-0.08 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Push Up
2
20+ reps
-
2
Push Up
2
10+ reps
-
3
Dip (Bodyweight)
3
5-8 reps
-
4
Push Up
3
8-12 reps
-
5
Pike Push Up
3
0.05-0.08 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Push Up
2
20+ reps
-
2
Push Up
2
10+ reps
-
3
Dip (Bodyweight)
3
5-8 reps
-
4
Push Up
3
8-12 reps
-
5
Pike Push Up
3
0.05-0.08 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Push Up
2
20+ reps
-
2
Push Up
2
10+ reps
-
3
Dip (Bodyweight)
3
5-8 reps
-
4
Push Up
3
8-12 reps
-
5
Pike Push Up
3
0.05-0.08 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Push Up
2
20+ reps
-
2
Push Up
2
10+ reps
-
3
Dip (Bodyweight)
3
5-8 reps
-
4
Push Up
3
8-12 reps
-
5
Pike Push Up
3
0.05-0.08 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Pike Compression
3
0.2-0.3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Pike Compression
3
0.2-0.3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Pike Compression
3
0.2-0.3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Pike Compression
3
0.2-0.3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Pike Compression
3
0.2-0.3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Pike Compression
3
0.2-0.3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Pike Compression
3
0.2-0.3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Pike Compression
3
0.2-0.3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Pike Compression
3
0.2-0.3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Pike Compression
3
0.2-0.3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Pike Compression
3
0.2-0.3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Pike Compression
3
0.2-0.3 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
4
Straight Leg Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Hamstring Stretch with Rotation
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
2
T-Bar Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3
Single Arm Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Straight Arm Pulldown
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
Day 4
1
Scapular Push Up
1 Set
1 Set
20+ Reps
20+ Reps
-
-
2
Push Up
1 Set
1 Set
10+ Reps
10+ Reps
-
-
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
4
Push Up
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Pike Push Up
1 Set
1 Set
1 Set
0.05-0.08 mins
0.05-0.08 mins
0.05-0.08 mins
-
-
-
Day 5
1
Hanging Knee Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Pike Compression
1 Set
1 Set
1 Set
0.2-0.3 mins
0.2-0.3 mins
0.2-0.3 mins
-
-
-