Program Description
One arm pull-up, handstand push-up, front lever, back lever. Hypertrophy
Program Overview
- LevelIntermediate
- GoalBodyweight Fitness, Bodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJun 26, 2024 03:42
- Last EditedMay 24, 2025 12:15
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.1%
Triceps
11.4%
Middle Delts
10.5%
Glutes
8.7%
Quadriceps
8.7%
Abs
7.9%
Front Delts
7%
Biceps
6.1%
Lower Back
6.1%
Lats
4.4%
Upper Back
4.4%
Calves
4.4%
Full-Body
2.9%
Chest
2.6%
Forearms
0.9%
Rear Delts
0.9%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Pull-Up (Weighted)
3
-
2B
Overhead Press (Barbell)
3
-
3A
Dip (Weighted)
3
-
3B
360 Degree Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
-
2A
Bicep Curl (Dumbbell)
3
-
2B
Lateral Raise (Dumbbell)
3
-
2C
Overhead Tricep Extension (Cable)
3
-
2D
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Step-Up (Weighted)
3
-
4A
Seated Hamstring Curl
3
-
4B
Standing Calf Raise
3
-
Week 1
1 / 12 Weeks
Day 1
1
Handstand1 Set
-
2A
Pull-Up (Weighted)3 Sets
-
2B
Overhead Press (Barbell)3 Sets
-
3A
Dip (Weighted)3 Sets
-
3B
360 Degree Pull3 Sets
-
Day 2
1
Handstand1 Set
-
2A
Bicep Curl (Dumbbell)3 Sets
-
2B
Lateral Raise (Dumbbell)3 Sets
-
2C
Overhead Tricep Extension (Cable)3 Sets
-
2D
Ab Wheel3 Sets
-
Day 3
1
Front Squat (Barbell)3 Sets
-
2
Romanian Deadlift (Barbell)3 Sets
-
3
Step-Up (Weighted)3 Sets
-
4A
Seated Hamstring Curl3 Sets
-
4B
Standing Calf Raise3 Sets
-
Day 4
1
Handstand1 Set
-
2A
Pull-Up (Weighted)3 Sets
-
2B
Overhead Press (Barbell)3 Sets
-
3A
Dip (Weighted)3 Sets
-
3B
360 Degree Pull3 Sets
-
Day 5
1
Handstand1 Set
-
2A
Bicep Curl (Dumbbell)3 Sets
-
2B
Lateral Raise (Dumbbell)3 Sets
-
2C
Overhead Tricep Extension (Cable)3 Sets
-
2D
Ab Wheel3 Sets
-
Day 6
1
Front Squat (Barbell)3 Sets
-
2
Romanian Deadlift (Barbell)3 Sets
-
3
Step-Up (Weighted)3 Sets
-
4A
Seated Hamstring Curl3 Sets
-
4B
Standing Calf Raise3 Sets
-