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Rutina calistenia

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Program Description

Intro calistenia

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2025 09:01
  • Last Edited
    Jun 18, 2025 12:18

Summary

Transform your body with the **Rutina Calistenia**, a comprehensive 12-week program designed for those ready to embrace the power of bodyweight training. With daily workouts that target every muscle group, you’ll build strength, endurance, and flexibility without the need for gym equipment. Each session includes core-focused exercises like Hanging Leg Raises and Squats, ensuring a balanced approach to fitness. Get ready to challenge yourself and unlock your potential, one rep at a time!
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4.8 Stars with 10, 000+ Ratings
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
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Hanging Leg Raise
4 Sets
10 Reps
@6
2
Sit Up
4 Sets
10 Reps
@6
3
Squat (Bodyweight)
4 Sets
10 Reps
@6
4
Nordic Curl
4 Sets
1 Set
10 Reps
@6
-
5
Single Leg Calf Raise
4 Sets
10 Reps
@6
Day 3
1
Walk
1 Set
60 mins
@6
Day 4
1
Hanging Leg Raise
4 Sets
10 Reps
@6
2
Sit Up
4 Sets
10 Reps
@6
3
Squat (Bodyweight)
4 Sets
10 Reps
@6
4
Nordic Curl
4 Sets
1 Set
10 Reps
@6
-
5
Single Leg Calf Raise
4 Sets
10 Reps
@6
Day 2
1
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6
2
Chin-Up (Weighted)
4 Sets
10 Reps
@6
3
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@6
4
Bench Press (Dumbbell)
4 Sets
10 Reps
@6
5
Push Up
4 Sets
10 Reps
@6
6
Pull-Up (Weighted)
4 Sets
10 Reps
@6
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6
8
Overhead Press (Dumbbell)
4 Sets
10 Reps
@6
Day 5
1
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6
2
Chin-Up (Weighted)
4 Sets
10 Reps
@6
3
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@6
4
Bench Press (Dumbbell)
4 Sets
10 Reps
@6
5
Push Up
4 Sets
10 Reps
@6
6
Pull-Up (Weighted)
4 Sets
10 Reps
@6
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6
8
Overhead Press (Dumbbell)
4 Sets
10 Reps
@6
Day 6
1
Walk
1 Set
60 mins
@6
Day 7
1
Walk
1 Set
60 mins
@6