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Ray's Greasy Dump Calisthenics (No Equipment)

by Drew

Program Description

This is a simple bodyweight routine for those times when you can't access a gym. Good for traveling. Combine with some cardio, and you're golden!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    20 minutes
  • Created
    Aug 08, 2025 11:52
  • Last Edited
    Aug 09, 2025 09:06
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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
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
7
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
7
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
7
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
7
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
7
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
7
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
7
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
7
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
7
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
7
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
7
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
7
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
6
AMRAP
-
1B
Pistol Squat
6
AMRAP
-
2
Blank Bodyweight Row
6
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
6
AMRAP
-
1B
Cossack Squat (Bodyweight)
6
AMRAP
-
2
Narrow Push Up
6
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1A
Push Up
6 Sets
AMRAP
-
1B
Pistol Squat
6 Sets
AMRAP
-
2
Blank Bodyweight Row
7 Sets
AMRAP
-
Day 2
1A
Pull-Up (Weighted)
6 Sets
AMRAP
-
1B
Cossack Squat (Bodyweight)
6 Sets
AMRAP
-
2
Narrow Push Up
6 Sets
AMRAP
-
Day 3
1A
Push Up
6 Sets
AMRAP
-
1B
Pistol Squat
6 Sets
AMRAP
-
2
Blank Bodyweight Row
6 Sets
AMRAP
-
Day 4
1A
Pull-Up (Weighted)
6 Sets
AMRAP
-
1B
Cossack Squat (Bodyweight)
6 Sets
AMRAP
-
2
Narrow Push Up
6 Sets
AMRAP
-