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BoostcampPNG

3 month calisthenics

by Natalie B.
5 athletes joined

Program Description

Body weight exercise at home

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 02, 2026 06:09
  • Last Edited
    Feb 14, 2026 05:11
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Front Delts
14.2%
Chest
11.4%
Abs
11.1%
Glutes
10.3%
Quadriceps
9.6%
Hamstrings
9.1%
Upper Back
6%
Lats
4.8%
Adductors
3.3%
Calves
2.3%
Middle Delts
1.2%
Lower Back
1.2%
Biceps
0.8%
Abductors
0.6%
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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
1
Push Up
3
8 reps
-
2
Inverted Row
3
5 reps
-
3
Dips Between Chairs
3
8 reps
-
4
Squat (Bodyweight)
3
20 reps
-
5
Lunge (Bodyweight)
3
10 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
9 reps
-
2
Inverted Row
3
6 reps
-
3
Dips Between Chairs
3
9 reps
-
4
Squat (Bodyweight)
3
20 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Inverted Row
3
7 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Squat (Bodyweight)
3
20 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6
Plank
1
2
1 mins
0.5 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Inverted Row
3
8 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Squat (Bodyweight)
3
20 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Inverted Row
4
8 reps
-
3
Dip (Bodyweight)
4
10 reps
-
4
Pike Push Up
3
8 reps
-
5
Plank to Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Inverted Row
4
8 reps
-
3
Dip (Bodyweight)
4
10 reps
-
4
Pike Push Up
3
8 reps
-
5
Plank to Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Inverted Row
4
8 reps
-
3
Dip (Bodyweight)
4
10 reps
-
4
Pike Push Up
3
8 reps
-
5
Plank to Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Inverted Row
4
8 reps
-
3
Dip (Bodyweight)
4
10 reps
-
4
Pike Push Up
3
8 reps
-
5
Plank to Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Dip (Bodyweight)
4
10 reps
-
4
Narrow Push Up
3
10 reps
-
5
Plank to Push Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Dip (Bodyweight)
4
10 reps
-
4
Narrow Push Up
3
10 reps
-
5
Plank to Push Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Dip (Bodyweight)
4
10 reps
-
4
Narrow Push Up
3
10 reps
-
5
Plank to Push Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Dip (Bodyweight)
4
10 reps
-
4
Narrow Push Up
3
10 reps
-
5
Plank to Push Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Inverted Row
3
5 reps
-
3
Dips Between Chairs
3
8 reps
-
4
Squat (Bodyweight)
3
20 reps
-
5
Lunge (Bodyweight)
3
10 reps
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
9 reps
-
2
Inverted Row
3
6 reps
-
3
Dips Between Chairs
3
9 reps
-
4
Squat (Bodyweight)
3
20 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Inverted Row
3
7 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Squat (Bodyweight)
3
20 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6
Plank
1
2
1 mins
0.5 mins
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Inverted Row
3
8 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Squat (Bodyweight)
3
20 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Lunge (Bodyweight)
4
12 reps
-
3
Glute Bridge (Bodyweight)
3
20 reps
-
4
Calf Raise (Bodyweight)
3
20 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Lunge (Bodyweight)
4
12 reps
-
3
Glute Bridge (Bodyweight)
3
20 reps
-
4
Calf Raise (Bodyweight)
3
20 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Lunge (Bodyweight)
4
12 reps
-
3
Glute Bridge (Bodyweight)
3
20 reps
-
4
Calf Raise (Bodyweight)
3
20 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Lunge (Bodyweight)
4
12 reps
-
3
Glute Bridge (Bodyweight)
3
20 reps
-
4
Calf Raise (Bodyweight)
3
20 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
3
Marching Glute Bridge
3
15 reps
-
4
Calf Raise (Bodyweight)
3
25 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Windshield Wipers
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
3
Marching Glute Bridge
3
15 reps
-
4
Calf Raise (Bodyweight)
3
25 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Windshield Wipers
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
3
Marching Glute Bridge
3
15 reps
-
4
Calf Raise (Bodyweight)
3
25 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Windshield Wipers
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
3
Marching Glute Bridge
3
15 reps
-
4
Calf Raise (Bodyweight)
3
25 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Windshield Wipers
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
-
2
Inverted Row
3
5 reps
-
3
Dips Between Chairs
3
8 reps
-
4
Squat (Bodyweight)
3
20 reps
-
5
Lunge (Bodyweight)
3
10 reps
-
6
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
9 reps
-
2
Inverted Row
3
6 reps
-
3
Dips Between Chairs
3
9 reps
-
4
Squat (Bodyweight)
3
20 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Inverted Row
3
7 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Squat (Bodyweight)
3
20 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6
Plank
1
2
1 mins
0.5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Inverted Row
3
8 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Squat (Bodyweight)
3
20 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Lunge (Bodyweight)
4
12 reps
-
3
Glute Bridge (Bodyweight)
3
20 reps
-
4
Calf Raise (Bodyweight)
3
20 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Russian Twist
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Lunge (Bodyweight)
4
12 reps
-
3
Glute Bridge (Bodyweight)
3
20 reps
-
4
Calf Raise (Bodyweight)
3
20 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Russian Twist
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Lunge (Bodyweight)
4
12 reps
-
3
Glute Bridge (Bodyweight)
3
20 reps
-
4
Calf Raise (Bodyweight)
3
20 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Russian Twist
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Lunge (Bodyweight)
4
12 reps
-
3
Glute Bridge (Bodyweight)
3
20 reps
-
4
Calf Raise (Bodyweight)
3
20 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Russian Twist
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
3
Marching Glute Bridge
3
15 reps
-
4
Calf Raise (Bodyweight)
3
25 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Windshield Wipers
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
3
Marching Glute Bridge
3
15 reps
-
4
Calf Raise (Bodyweight)
3
25 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Windshield Wipers
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
3
Marching Glute Bridge
3
15 reps
-
4
Calf Raise (Bodyweight)
3
25 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Windshield Wipers
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
3
Marching Glute Bridge
3
15 reps
-
4
Calf Raise (Bodyweight)
3
25 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Windshield Wipers
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Inverted Row
4
8 reps
-
3
Dip (Bodyweight)
4
10 reps
-
4
Pike Push Up
3
8 reps
-
5
Plank to Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Inverted Row
4
8 reps
-
3
Dip (Bodyweight)
4
10 reps
-
4
Pike Push Up
3
8 reps
-
5
Plank to Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Inverted Row
4
8 reps
-
3
Dip (Bodyweight)
4
10 reps
-
4
Pike Push Up
3
8 reps
-
5
Plank to Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Inverted Row
4
8 reps
-
3
Dip (Bodyweight)
4
10 reps
-
4
Pike Push Up
3
8 reps
-
5
Plank to Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Dip (Bodyweight)
4
10 reps
-
4
Narrow Push Up
3
10 reps
-
5
Plank to Push Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Dip (Bodyweight)
4
10 reps
-
4
Narrow Push Up
3
10 reps
-
5
Plank to Push Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Dip (Bodyweight)
4
10 reps
-
4
Narrow Push Up
3
10 reps
-
5
Plank to Push Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Dip (Bodyweight)
4
10 reps
-
4
Narrow Push Up
3
10 reps
-
5
Plank to Push Up
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
8 Reps
-
2
Inverted Row
3 Sets
5 Reps
-
3
Dips Between Chairs
3 Sets
8 Reps
-
4
Squat (Bodyweight)
3 Sets
20 Reps
-
5
Lunge (Bodyweight)
3 Sets
10 Reps
-
6
Plank
3 Sets
0.5 mins
-
Day 2
1
Push Up
3 Sets
8 Reps
-
2
Inverted Row
3 Sets
5 Reps
-
3
Dips Between Chairs
3 Sets
8 Reps
-
4
Squat (Bodyweight)
3 Sets
20 Reps
-
5
Lunge (Bodyweight)
3 Sets
10 Reps
-
6
Plank
3 Sets
0.5 mins
-
Day 3
1
Push Up
3 Sets
8 Reps
-
2
Inverted Row
3 Sets
5 Reps
-
3
Dips Between Chairs
3 Sets
8 Reps
-
4
Squat (Bodyweight)
3 Sets
20 Reps
-
5
Lunge (Bodyweight)
3 Sets
10 Reps
-
6
Plank
3 Sets
0.5 mins
-