logo
BoostcampPNG

Calisthenics & Conditioning

by Matthew W.

Program Description

Improve skill and strength in bodyweight exercises as well as improving overall conditioning.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 16, 2025 12:23
  • Last Edited
    Jun 16, 2025 12:28
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Hollow Hold
3
0.5 mins
-
4
Hanging Knee Raise
3
8-12 reps
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Hollow Hold
3
0.5 mins
-
4
Hanging Knee Raise
3
8-12 reps
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Hollow Hold
3
0.5 mins
-
4
Hanging Knee Raise
3
8-12 reps
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Hollow Hold
3
0.5 mins
-
4
Hanging Knee Raise
3
8-12 reps
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Hollow Hold
3
0.5 mins
-
4
Hanging Knee Raise
3
8-12 reps
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Hollow Hold
3
0.5 mins
-
4
Hanging Knee Raise
3
8-12 reps
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Hollow Hold
3
0.5 mins
-
4
Hanging Knee Raise
3
8-12 reps
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Hollow Hold
3
0.5 mins
-
4
Hanging Knee Raise
3
8-12 reps
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Dead Bug
3
12 reps
-
4
Side Plank
2
1 mins
-
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
6
Renegade Row
3
8 reps
RPE 8
7A
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
7B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Dead Bug
3
12 reps
-
4
Side Plank
2
1 mins
-
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
6
Renegade Row
3
8 reps
RPE 8
7A
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
7B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Dead Bug
3
12 reps
-
4
Side Plank
2
1 mins
-
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
6
Renegade Row
3
8 reps
RPE 8
7A
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
7B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Dead Bug
3
12 reps
-
4
Side Plank
2
1 mins
-
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
6
Renegade Row
3
8 reps
RPE 8
7A
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
7B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Dead Bug
3
12 reps
-
4
Side Plank
2
1 mins
-
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
6
Renegade Row
3
8 reps
RPE 8
7A
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
7B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Dead Bug
3
12 reps
-
4
Side Plank
2
1 mins
-
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
6
Renegade Row
3
8 reps
RPE 8
7A
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
7B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Dead Bug
3
12 reps
-
4
Side Plank
2
1 mins
-
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
6
Renegade Row
3
8 reps
RPE 8
7A
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
7B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Dead Bug
3
12 reps
-
4
Side Plank
2
1 mins
-
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
6
Renegade Row
3
8 reps
RPE 8
7A
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
7B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
10
20 reps
-
1B
Push Up
10
10 reps
-
1C
Pull-Up (Bodyweight)
10
5 reps
-
2
Kettlebell Swing
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
10
20 reps
-
1B
Push Up
10
10 reps
-
1C
Pull-Up (Bodyweight)
10
5 reps
-
2
Kettlebell Swing
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
10
20 reps
-
1B
Push Up
10
10 reps
-
1C
Pull-Up (Bodyweight)
10
5 reps
-
2
Kettlebell Swing
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
10
20 reps
-
1B
Push Up
10
10 reps
-
1C
Pull-Up (Bodyweight)
10
5 reps
-
2
Kettlebell Swing
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
10
20 reps
-
1B
Push Up
10
10 reps
-
1C
Pull-Up (Bodyweight)
10
5 reps
-
2
Kettlebell Swing
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
10
20 reps
-
1B
Push Up
10
10 reps
-
1C
Pull-Up (Bodyweight)
10
5 reps
-
2
Kettlebell Swing
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
10
20 reps
-
1B
Push Up
10
10 reps
-
1C
Pull-Up (Bodyweight)
10
5 reps
-
2
Kettlebell Swing
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
10
20 reps
-
1B
Push Up
10
10 reps
-
1C
Pull-Up (Bodyweight)
10
5 reps
-
2
Kettlebell Swing
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Hollow Hold
3
0.5 mins
-
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
5
Front Squat (Dumbbell)
4
6 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Hollow Hold
3
0.5 mins
-
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
5
Front Squat (Dumbbell)
4
6 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Hollow Hold
3
0.5 mins
-
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
5
Front Squat (Dumbbell)
4
6 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Hollow Hold
3
0.5 mins
-
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
5
Front Squat (Dumbbell)
4
6 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Hollow Hold
3
0.5 mins
-
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
5
Front Squat (Dumbbell)
4
6 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Hollow Hold
3
0.5 mins
-
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
5
Front Squat (Dumbbell)
4
6 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Hollow Hold
3
0.5 mins
-
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
5
Front Squat (Dumbbell)
4
6 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
3-6 reps
-
2
Push Up
4
10-20 reps
-
3
Hollow Hold
3
0.5 mins
-
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
5
Front Squat (Dumbbell)
4
6 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Bodyweight)
4 Sets
3-6 Reps
-
2
Push Up
4 Sets
10-20 Reps
-
3
Hollow Hold
3 Sets
0.5 mins
-
4
Hanging Knee Raise
3 Sets
8-12 Reps
-
5
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
6
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
Day 2
1
Cardio (Zone 2)
1 Set
30-45 mins
-
Day 3
1
Pull-Up (Bodyweight)
4 Sets
3-6 Reps
-
2
Push Up
4 Sets
10-20 Reps
-
3
Dead Bug
3 Sets
12 Reps
-
4
Side Plank
2 Sets
1 mins
-
5
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
6
Renegade Row
3 Sets
8 Reps
@8
7A
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@8
7B
Skull Crusher (Dumbbell)
2 Sets
10-12 Reps
@8
Day 4
1A
Squat (Bodyweight)
10 Sets
20 Reps
-
1B
Push Up
10 Sets
10 Reps
-
1C
Pull-Up (Bodyweight)
10 Sets
5 Reps
-
2
Kettlebell Swing
5 Sets
20 Reps
-
Day 5
1
Pull-Up (Bodyweight)
4 Sets
3-6 Reps
-
2
Push Up
4 Sets
10-20 Reps
-
3
Hollow Hold
3 Sets
0.5 mins
-
4
Reverse Abs Crunch (Bodyweight)
2 Sets
10 Reps
-
5
Front Squat (Dumbbell)
4 Sets
6 Reps
@8
6
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
7
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7