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BoostcampPNG
6 days per week calisthenics
by Ray V.
Program Description
One arm pull-up, handstand push-up, front lever, back lever. Hypertrophy
Program Overview
Level
Intermediate
Goal
Bodyweight Fitness, Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Jun 26, 2024 03:42
Last Edited
Jun 26, 2024 03:52
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Week 1
1 / 12 Weeks
Day 1
1
Handstand
1 Set
2A
Pull-Up (Weighted)
3 Sets
2B
Overhead Press (Barbell)
3 Sets
3A
Dip (Weighted)
3 Sets
3B
360 Degree Pull
3 Sets
Day 2
1
Handstand
1 Set
2A
Bicep Curl (Dumbbell)
3 Sets
2B
Lateral Raise (Dumbbell)
3 Sets
2C
Overhead Tricep Extension (Cable)
3 Sets
2D
Ab Wheel
3 Sets
Day 3
1
Front Squat (Barbell)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Step-Up (Weighted)
3 Sets
4A
Seated Hamstring Curl
3 Sets
4B
Standing Calf Raise
3 Sets
Day 4
1
Handstand
1 Set
2A
Pull-Up (Weighted)
3 Sets
2B
Overhead Press (Barbell)
3 Sets
3A
Dip (Weighted)
3 Sets
3B
360 Degree Pull
3 Sets
Day 5
1
Handstand
1 Set
2A
Bicep Curl (Dumbbell)
3 Sets
2B
Lateral Raise (Dumbbell)
3 Sets
2C
Overhead Tricep Extension (Cable)
3 Sets
2D
Ab Wheel
3 Sets
Day 6
1
Front Squat (Barbell)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Step-Up (Weighted)
3 Sets
4A
Seated Hamstring Curl
3 Sets
4B
Standing Calf Raise
3 Sets