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BoostcampPNG

Calisthenics 3-month Training Program

by Dylan Stevenson
14 athletes joined

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 Recommended Beginner Yoga (Weeks 1-4): https://www.youtube.com/watch?v=qq2-5waRsVA Recommended Intermediate Yoga (Weeks 5-8): https://www.youtube.com/watch?v=iUs9RVc7A2M&t=10s

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
    Dec 03, 2025 08:14

Summary

Unlock your strength and flexibility with this comprehensive 3-month Calisthenics Training Program, designed for five days a week of bodyweight exercises. Over 12 weeks, you'll build a solid foundation through a diverse mix of push-ups, pull-ups, dips, and lunges, complemented by cardio and yoga sessions to enhance endurance and flexibility. Perfect for all fitness levels, this program requires no equipment and can be done from the comfort of your home. Get ready to transform your body and elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Front Delts
12.8%
Chest
11.7%
Abs
10.8%
Quadriceps
9.4%
Glutes
9%
Hamstrings
8.4%
Upper Back
5.8%
Lats
4.7%
Adductors
3.2%
Other
2.8%
Biceps
2.4%
Calves
2.3%
Cardio
2.1%
Middle Delts
1.1%
Lower Back
0.6%
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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
-