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BoostcampPNG

Calisthenics 3-month Training Program

by Dylan Stevenson

Program Description

Good for working out at home with limited equipment. A pull-up bar is the only exercise equipment needed, with other workouts requiring chairs. Flexibility routine is... flexible. Choose what works for you. Routine from: https://docs.google.com/document/d/e/2PACX-1vTyXVzMOFOCxROly7Fdg7aREz7kP13h9g3yVqqGVwvugVG4qVlFxrQns3QoLvUtH7rdkWZjH_Jv65da/pub

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 14, 2025 01:39
  • Last Edited
    Oct 14, 2025 04:49
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Chest
12.1%
Abs
11.7%
Quadriceps
11.7%
Glutes
10.4%
Front Delts
7.2%
Hamstrings
7.1%
Lats
5.8%
Upper Back
5.2%
Other
3.5%
Calves
2.8%
Cardio
2.6%
Adductors
2.4%
Biceps
2.3%
Middle Delts
0.8%
Lower Back
0.8%
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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
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Lunge (Bodyweight)
3
10-15 reps
-
7
Plank
3
1 mins
-
8
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Lunge (Bodyweight)
3
10-15 reps
-
7
Plank
3
1 mins
-
8
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Lunge (Bodyweight)
3
10-15 reps
-
7
Plank
3
1 mins
-
8
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Lunge (Bodyweight)
3
10-15 reps
-
7
Plank
3
1 mins
-
8
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Stretching
1
10 mins
-
8
L-Sit Progression
3
0.25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Stretching
1
10 mins
-
8
L-Sit Progression
3
0.25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Stretching
1
10 mins
-
8
L-Sit Progression
3
0.25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Stretching
1
10 mins
-
8
L-Sit Progression
3
0.25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Up
3
6-10 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Stretching
1
10 mins
-
8
L-Sit Progression
3
0.25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Up
3
6-10 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Stretching
1
10 mins
-
8
L-Sit Progression
3
0.25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Up
3
6-10 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Stretching
1
10 mins
-
8
L-Sit Progression
3
0.25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Up
3
6-10 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Stretching
1
10 mins
-
8
L-Sit Progression
3
0.25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Lunge (Bodyweight)
4
15-20 reps
-
4
Glute Bridge (Bodyweight)
3
20-25 reps
-
5
Calf Raise (Bodyweight)
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
8-12 reps
-
8
Stretching
1
10 mins
-
9
Handstand Practice
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Lunge (Bodyweight)
4
15-20 reps
-
4
Glute Bridge (Bodyweight)
3
20-25 reps
-
5
Calf Raise (Bodyweight)
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
8-12 reps
-
8
Stretching
1
10 mins
-
9
Handstand Practice
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Lunge (Bodyweight)
4
15-20 reps
-
4
Glute Bridge (Bodyweight)
3
20-25 reps
-
5
Calf Raise (Bodyweight)
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
8-12 reps
-
8
Stretching
1
10 mins
-
9
Handstand Practice
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Lunge (Bodyweight)
4
15-20 reps
-
4
Glute Bridge (Bodyweight)
3
20-25 reps
-
5
Calf Raise (Bodyweight)
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
8-12 reps
-
8
Stretching
1
10 mins
-
9
Handstand Practice
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Calf Raise (Bodyweight)
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Windshield Wipers
3
10-15 reps
-
8
Stretching
1
10 mins
-
9
Handstand Practice
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Calf Raise (Bodyweight)
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Windshield Wipers
3
10-15 reps
-
8
Stretching
1
10 mins
-
9
Handstand Practice
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Calf Raise (Bodyweight)
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Windshield Wipers
3
10-15 reps
-
8
Stretching
1
10 mins
-
9
Handstand Practice
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Calf Raise (Bodyweight)
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Windshield Wipers
3
10-15 reps
-
8
Stretching
1
10 mins
-
9
Handstand Practice
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Lunge (Bodyweight)
3
10-15 reps
-
7
Plank
3
1 mins
-
8
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Lunge (Bodyweight)
3
10-15 reps
-
7
Plank
3
1 mins
-
8
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Lunge (Bodyweight)
3
10-15 reps
-
7
Plank
3
1 mins
-
8
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Lunge (Bodyweight)
3
10-15 reps
-
7
Plank
3
1 mins
-
8
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Lunge (Bodyweight)
4
15-20 reps
-
4
Glute Bridge (Bodyweight)
3
20-25 reps
-
5
Calf Raise (Bodyweight)
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
8-12 reps
-
8
Stretching
1
10 mins
-
9
Handstand Practice
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Lunge (Bodyweight)
4
15-20 reps
-
4
Glute Bridge (Bodyweight)
3
20-25 reps
-
5
Calf Raise (Bodyweight)
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
8-12 reps
-
8
Stretching
1
10 mins
-
9
Handstand Practice
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Lunge (Bodyweight)
4
15-20 reps
-
4
Glute Bridge (Bodyweight)
3
20-25 reps
-
5
Calf Raise (Bodyweight)
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
8-12 reps
-
8
Stretching
1
10 mins
-
9
Handstand Practice
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Lunge (Bodyweight)
4
15-20 reps
-
4
Glute Bridge (Bodyweight)
3
20-25 reps
-
5
Calf Raise (Bodyweight)
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
8-12 reps
-
8
Stretching
1
10 mins
-
9
Handstand Practice
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Calf Raise (Bodyweight)
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Windshield Wipers
3
10-15 reps
-
8
Stretching
1
10 mins
-
9
Handstand Practice
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Calf Raise (Bodyweight)
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Windshield Wipers
3
10-15 reps
-
8
Stretching
1
10 mins
-
9
Handstand Practice
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Calf Raise (Bodyweight)
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Windshield Wipers
3
10-15 reps
-
8
Stretching
1
10 mins
-
9
Handstand Practice
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Calf Raise (Bodyweight)
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Windshield Wipers
3
10-15 reps
-
8
Stretching
1
10 mins
-
9
Handstand Practice
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Lunge (Bodyweight)
3
10-15 reps
-
7
Plank
3
1 mins
-
8
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Lunge (Bodyweight)
3
10-15 reps
-
7
Plank
3
1 mins
-
8
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Lunge (Bodyweight)
3
10-15 reps
-
7
Plank
3
1 mins
-
8
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Lunge (Bodyweight)
3
10-15 reps
-
7
Plank
3
1 mins
-
8
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Stretching
1
10 mins
-
8
L-Sit Progression
3
0.25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Stretching
1
10 mins
-
8
L-Sit Progression
3
0.25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Stretching
1
10 mins
-
8
L-Sit Progression
3
0.25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Stretching
1
10 mins
-
8
L-Sit Progression
3
0.25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Up
3
6-10 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Stretching
1
10 mins
-
8
L-Sit Progression
3
0.25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Up
3
6-10 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Stretching
1
10 mins
-
8
L-Sit Progression
3
0.25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Up
3
6-10 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Stretching
1
10 mins
-
8
L-Sit Progression
3
0.25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Up
3
6-10 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Stretching
1
10 mins
-
8
L-Sit Progression
3
0.25 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Cardio
1 Set
10 mins
-
2
Push Up
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Squat (Bodyweight)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
6
Lunge (Bodyweight)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
7
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
8
Stretching
1 Set
10 mins
-
Day 2
1
Yoga
1 Set
60 mins
-
Day 3
1
Cardio
1 Set
10 mins
-
2
Push Up
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Squat (Bodyweight)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
6
Lunge (Bodyweight)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
7
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
8
Stretching
1 Set
10 mins
-
Day 4
1
Yoga
1 Set
60 mins
-
Day 5
1
Cardio
1 Set
10 mins
-
2
Push Up
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Squat (Bodyweight)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
6
Lunge (Bodyweight)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
7
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
8
Stretching
1 Set
10 mins
-