logo
BoostcampPNG
Community Programs›Weighted Calisthenics (Beginner - Intermediate)
Weighted Calisthenics (Beginner - Intermediate)
Beginner–IntermediateFree

Weighted Calisthenics (Beginner - Intermediate)

Progressive strength through weighted calisthenics and structured training.

Amir Zahin Mustaffa Kamal
Amir Zahin Mustaffa Kamal· Jan 2026
2athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
5 days
Level
Beginner, Intermediate
Goal
Muscle, Bodyweight Fitness, Athletics
Equipment
Full Gym
Session length
80 min
This program is designed to develop full-body strength, muscular balance, and body control through a structured weekly split. It combines calisthenics fundamentals with weighted and machine-based exercises to progressively overload major muscle groups. The program emphasizes proper movement patterns, gradual intensity increase using RPE, and balanced training across upper body, lower body, core, mobility, and conditioning to support long-term strength and injury prevention.

Who it's for

Beginners new to structured strength training
Athletes focused on building muscle size
Athletes who can train 5 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Upper Back
10.4%
Hamstrings
9.7%
Abs
9.7%
Quadriceps
9.1%
Lats
8.4%
Glutes
8.4%
Front Delts
7.4%
Triceps
6.5%
Rear Delts
5.8%
Biceps
5.5%
Chest
4.5%
Middle Delts
3.9%
Other
2.6%
Cardio
1.9%
Adductors
1.9%
Lower Back
1.3%
Calves
1.3%
Forearms
1%
Stretching
0.6%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Cardio15–10 min@2–3
2Band Pull Apart115–20 reps@2–3
115–20 reps@2–3
115–20 reps@2–3
3Push-Ups110+ reps@5
110+ reps@5
110+ reps@5
4Incline Bench Press (Smith Machine)14–6 reps@9
14–6 reps@9
14–6 reps@9
14–6 reps@10
5Shoulder Press (Plate Loaded)14–6 reps@9
14–6 reps@9
14–6 reps@10
6Dip (Weighted)14–6 reps@9
14–6 reps@9
14–6 reps@10
7Lateral Raise (Dumbbell)16–8 reps@9
16–8 reps@9
16–8 reps@10
8Unilateral Cable Tricep Pushdown112–15 reps@9
112–15 reps@9
112–15 reps@10
#ExerciseSetsRepsLoad
1Cardio15–10 min@2–3
2Band Pull Apart112–15 reps@2–3
112–15 reps@2–3
112–15 reps@2–3
3Scapular Pull-Up15–8 reps@2–3
15–8 reps@2–3
4Pull-Up (Weighted)14–6 reps@9
14–6 reps@9
14–6 reps@9
14–6 reps@10
5Seated Unilateral Cable Rows14–6 reps@9
14–6 reps@9
14–6 reps@10
6Face Pull18–10 reps@9
18–10 reps@9
18–10 reps@10
7Bicep Curl (EZ Bar)14–6 reps@9
14–6 reps@9
14–6 reps@10
8Lat Pulldown16–8 reps@9
16–8 reps@9
16–8 reps@10
#ExerciseSetsRepsLoad
1Cardio15–10 min@2–3
2Squat (Bodyweight)18–10 reps@2–3
18–10 reps@2–3
3Static Lunges 18–10 reps@2–3
4Glute Bridge (Bodyweight)18–10 reps@2–3
18–10 reps@2–3
5Standing Calf Raise112–15 reps@9
112–15 reps@10
6Leg Curl16–8 reps@9
16–8 reps@9
16–8 reps@10
7Romanian Deadlift (Barbell)14–6 reps@9
14–6 reps@10
8Squat (Barbell)14–6 reps@9
14–6 reps@9
14–6 reps@9
14–6 reps@10
9Bulgarian Split Squat (Dumbbell)14–6 reps@9
14–6 reps@9
14–6 reps@10
10Leg Extension112–15 reps@9
112–15 reps@9
112–15 reps@10
#ExerciseSetsRepsLoad
1Hip Circles112–15 reps@2–3
112–15 reps@2–3
2World's Greatest Stretch10.5 min@2–3
3Cobra Push-Ups (Bodyweight)110 reps@2–3
4Typewriter Squat110 reps@2–3
5Dynamic Deep Lunge110 reps@2–3
6Hindu Push-Ups (Bodyweight)18 reps@2–3
18 reps@2–3
7Hanging Leg Raise18 reps@9–10
18 reps@9–10
18 reps@9–10
18 reps@9–10
8Russian Twist120 reps@9–10
120 reps@9–10
120 reps@9–10
120 reps@9–10
9Hollow Hold10.5 min@9–10
10.5 min@9–10
10.5 min@9–10
10Crunch To L-Sit15 reps@9–10
15 reps@9–10
15 reps@9–10
#ExerciseSetsRepsLoad
1Arm Circle120 reps@2–3
2Jumping Jack125 reps@2–3
125 reps@2–3
125 reps@2–3
3High Knees150 reps@2–3
4Pull-Up (Bodyweight)110 reps@9–10
110 reps@9–10
110 reps@9–10
110 reps@9–10
5Parallel Bar Dips110 reps@9–10
110 reps@9–10
110 reps@9–10
110 reps@9–10
6Pistol Chair Squats15 reps@9–10
15 reps@9–10
15 reps@9–10
7Push-Ups110 reps@9–10
110 reps@9–10
110 reps@9–10
110 reps@9–10
8Hindu Push-Ups (Bodyweight)110 reps@9–10
110 reps@9–10
110 reps@9–10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Weighted Calisthenics (Beginner - Intermediate) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Weighted Calisthenics (Beginner - Intermediate) is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Weighted Calisthenics (Beginner - Intermediate) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android