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Calisthenics for fighters

by Nosfy
58 athletes joined

Program Description

Designed to provide a simple calisthenics approach to fighters when a gym isn't available.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 25, 2024 11:07
  • Last Edited
    Feb 26, 2025 11:42

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Front Delts
13.4%
Chest
11.4%
Quadriceps
9.8%
Lats
7.9%
Glutes
7.9%
Upper Back
6.3%
Neck
5.9%
Middle Delts
4.7%
Hamstrings
4.7%
Cardio
3.9%
Abs
3.1%
Rear Delts
2.4%
Biceps
1.6%
Adductors
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-15 reps
RPE 9
2
Deficit Push Up
4
20 reps
RPE 9
3
Deficit Handstand Push Up
3
8 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Jump Squat
2
10 reps
-
7
Neck Curl
3
10 reps
-
8
Mountain Climber
2
1 mins
-
9
Shadow Boxing
2
1.3 mins
-
Week 1
1 / 4 Weeks
Day 2
1
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
@9
2
Deficit Push Up
4 Sets
20 Reps
@9
3
Deficit Handstand Push Up
3 Sets
8 Reps
@9
4
Dip (Bodyweight)
3 Sets
12 Reps
@8
5
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
6
Jump Squat
2 Sets
10 Reps
-
7
Neck Curl
3 Sets
10 Reps
-
8
Mountain Climber
2 Sets
1 mins
-
9
Shadow Boxing
2 Sets
1.3 mins
-
Day 3
1
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
@9
2
Deficit Push Up
4 Sets
20 Reps
@9
3
Deficit Handstand Push Up
3 Sets
8 Reps
@9
4
Dip (Bodyweight)
3 Sets
12 Reps
@8
5
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
6
Jump Squat
2 Sets
10 Reps
-
7
Neck Curl
3 Sets
10 Reps
-
8
Mountain Climber
2 Sets
1 mins
-
9
Shadow Boxing
2 Sets
1.3 mins
-
Day 1
1
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
@9
2
Deficit Push Up
4 Sets
20 Reps
@9
3
Deficit Handstand Push Up
3 Sets
8 Reps
@9
4
Dip (Bodyweight)
3 Sets
12 Reps
@8
5
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
6
Jump Squat
2 Sets
10 Reps
-
7
Neck Curl
3 Sets
10 Reps
-
8
Mountain Climber
2 Sets
1 mins
-
9
Shadow Boxing
2 Sets
1.3 mins
-