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Ray's Greasy Dump Calisthenics (No Equipment)

by Drew
2 athletes joined

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
    Sep 17, 2025 04:17

Summary

Unleash your strength with Ray's Greasy Dump Calisthenics, a 12-week bodyweight program designed for those seeking to build muscle and endurance without any equipment. Committing just four days a week, you'll engage in dynamic supersets that target your entire body, focusing on key movements like push-ups, pistol squats, and bodyweight rows. This program is perfect for all fitness levels, offering scalable intensity to challenge yourself and track your progress. Get ready to elevate your training and achieve impressive results right at home!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.9%
Quadriceps
13.9%
Upper Back
13.1%
Lats
13%
Triceps
12.5%
Glutes
9.7%
Front Delts
8.3%
Hamstrings
7%
Biceps
5.8%
Abs
2.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
-