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Beginner calisthenics

by den B.

Program Description

Build strength

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 25, 2025 08:38
  • Last Edited
    Dec 25, 2025 09:03
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Chest
12.5%
Triceps
12.5%
Front Delts
12.5%
Glutes
9.4%
Hamstrings
9.4%
Abs
9.4%
Lats
6.3%
Upper Back
6.3%
Adductors
6.3%
Biceps
3.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Goblet Squat
3
10-15 reps
RPE 8
3
Push Up
3
AMRAP
RPE 8
4
Lunge (Dumbbell)
3
10-15 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Goblet Squat
3
10-15 reps
RPE 8
3
Push Up
3
AMRAP
RPE 8
4
Lunge (Dumbbell)
3
10-15 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Goblet Squat
3
10-15 reps
RPE 8
3
Push Up
3
AMRAP
RPE 8
4
Lunge (Dumbbell)
3
10-15 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Goblet Squat
3
10-15 reps
RPE 8
3
Push Up
3
AMRAP
RPE 8
4
Lunge (Dumbbell)
3
10-15 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Plank
3
0.5-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Goblet Squat
3
10-15 reps
RPE 8
3
Push Up
3
AMRAP
RPE 8
4
Lunge (Dumbbell)
3
10-15 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Plank
3
0.5-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Goblet Squat
3
10-15 reps
RPE 8
3
Push Up
3
AMRAP
RPE 8
4
Lunge (Dumbbell)
3
10-15 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Plank
3
0.5-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Goblet Squat
3
10-15 reps
RPE 8
3
Push Up
3
AMRAP
RPE 8
4
Lunge (Dumbbell)
3
10-15 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Plank
3
0.5-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Goblet Squat
3
10-15 reps
RPE 8
3
Push Up
3
AMRAP
RPE 8
4
Lunge (Dumbbell)
3
10-15 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Plank
3
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Goblet Squat
3
10-15 reps
RPE 8
3
Push Up
3
AMRAP
RPE 8
4
Lunge (Dumbbell)
3
10-15 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Plank
3
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Goblet Squat
3
10-15 reps
RPE 8
3
Push Up
3
AMRAP
RPE 8
4
Lunge (Dumbbell)
3
10-15 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Plank
3
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Goblet Squat
3
10-15 reps
RPE 8
3
Push Up
3
AMRAP
RPE 8
4
Lunge (Dumbbell)
3
10-15 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Plank
3
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Goblet Squat
3
10-15 reps
RPE 8
3
Push Up
3
AMRAP
RPE 8
4
Lunge (Dumbbell)
3
10-15 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Plank
3
0.5-1 mins
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
2
Goblet Squat
3 Sets
10-15 Reps
@8
3
Push Up
3 Sets
AMRAP
@8
4
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
5
Dip (Bodyweight)
3 Sets
AMRAP
@8
6
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
2
Goblet Squat
3 Sets
10-15 Reps
@8
3
Push Up
3 Sets
AMRAP
@8
4
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
5
Dip (Bodyweight)
3 Sets
AMRAP
@8
6
Plank
3 Sets
0.5-1 mins
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
2
Goblet Squat
3 Sets
10-15 Reps
@8
3
Push Up
3 Sets
AMRAP
@8
4
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
5
Dip (Bodyweight)
3 Sets
AMRAP
@8
6
Plank
3 Sets
0.5-1 mins
@8