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BoostcampPNG

Beginner calisthenics

by Harshdeep
81 athletes joined

Program Description

This is a begginer friendly program designed to strengthen your body

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    At Home
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2024 12:15
  • Last Edited
    Sep 29, 2025 04:41

Summary

Embark on a transformative 10-week journey with our Beginner Calisthenics program, designed for those new to bodyweight training. This comprehensive plan features daily workouts that blend strength and cardio, including push-ups, pike push-ups, and active rest days with jogging to keep your heart pumping. With a focus on mastering fundamental movements, you'll build a solid foundation while improving your overall fitness. Get ready to unlock your potential and achieve your fitness goals, all from the comfort of home!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Upper Back
9.7%
Front Delts
9.7%
Lats
9.7%
Quadriceps
9.7%
Biceps
7.8%
Calves
6.8%
Hamstrings
6.8%
Glutes
5.8%
Chest
4.9%
Abs
4.2%
Middle Delts
2.9%
Lower Back
2.9%
Other
2.4%
Adductors
1.9%
Forearms
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Week 1
1 / 10 Weeks
Day 3
1
Jog
1 Set
15 mins
-
Day 6
1
Jog
1 Set
15 mins
-
Day 7
1
Jog
1 Set
15 mins
-
Day 1
1
Push Up
3 Sets
10-25 Reps
@8
2
Pike Push Up
3 Sets
10-15 Reps
-
3
Dips Between Chairs
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
6
10 Minute Ab Workout
1 Set
-
Day 2
1
Jump Squat
3 Sets
25 Reps
-
2
Jump Switch Lunge
3 Sets
25 Reps
-
3
Calf Raise (Bodyweight)
3 Sets
25 Reps
-
4
Superman
3 Sets
25 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
10-12 Reps
-
6
10 Minute Ab Workout
1 Set
-
Day 4
1
Push Up
3 Sets
10-25 Reps
@8
2
Pike Push Up
3 Sets
10-15 Reps
-
3
Dips Between Chairs
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
6
10 Minute Ab Workout
1 Set
-
Day 5
1
Jump Squat
3 Sets
25 Reps
-
2
Jump Switch Lunge
3 Sets
25 Reps
-
3
Calf Raise (Bodyweight)
3 Sets
25 Reps
-
4
Superman
3 Sets
25 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
10-12 Reps
-
6
10 Minute Ab Workout
1 Set
-