Program Description
A full‑body weighted calisthenics routine built on optimal training principles. It follows a high‑frequency split with about 3–4 sessions per week, hitting all major muscle groups every other day. The design balances progressive overload with consistent recovery, making it efficient for strength and muscle growth. Ensure proper rest between sets (2–3 minutes) and a thorough warm-up—for example, 5 reps at 50% of your working set weight, followed by 1 rep at your working set weight.
Program Overview
- LevelIntermediate
- GoalBodyweight Fitness
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout60 minutes
- CreatedNov 14, 2025 07:32
- Last EditedNov 14, 2025 09:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Front Delts
15.4%
Upper Back
15.4%
Chest
10.3%
Lats
10.3%
Middle Delts
5.1%
Biceps
5.1%
Quadriceps
5.1%
Glutes
5.1%
Hamstrings
5.1%
Calves
5.1%
Abs
2.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 9
2
Pike Push Up
1
6-10 reps
RPE 9
3
Push Up (Weighted)
1
6-10 reps
RPE 9
4
Diamond Pushup (Weighted)
1
6-10 reps
RPE 9
5
Pull-Up (Weighted)
1
6-10 reps
RPE 9
6
Upper Back Row
1
6-10 reps
RPE 9
7
Chin-Up (Weighted)
1
6-10 reps
RPE 9
8
Australian Bicep Curl
1
6-10 reps
RPE 9
9
Pistol Squat
1
6-10 reps
RPE 9
10
Standing Calf Raise
1
6-10 reps
RPE 9
Week 1
1 / 7 Weeks
Day 1
1
Dip (Weighted)1 Set
6-10 Reps
@9
2
Pike Push Up1 Set
6-10 Reps
@9
3
Push Up (Weighted)1 Set
6-10 Reps
@9
4
Diamond Pushup (Weighted)1 Set
6-10 Reps
@9
5
Pull-Up (Weighted)1 Set
6-10 Reps
@9
6
Upper Back Row1 Set
6-10 Reps
@9
7
Chin-Up (Weighted)1 Set
6-10 Reps
@9
8
Australian Bicep Curl1 Set
6-10 Reps
@9
9
Pistol Squat1 Set
6-10 Reps
@9
10
Standing Calf Raise1 Set
6-10 Reps
@9
Day 2
1
Dip (Weighted)1 Set
6-10 Reps
@9
2
Pike Push Up1 Set
6-10 Reps
@9
3
Push Up (Weighted)1 Set
6-10 Reps
@9
4
Diamond Pushup (Weighted)1 Set
6-10 Reps
@9
5
Pull-Up (Weighted)1 Set
6-10 Reps
@9
6
Upper Back Row1 Set
6-10 Reps
@9
7
Chin-Up (Weighted)1 Set
6-10 Reps
@9
8
Australian Bicep Curl1 Set
6-10 Reps
@9
9
Pistol Squat1 Set
6-10 Reps
@9
10
Standing Calf Raise1 Set
6-10 Reps
@9
Day 3
1
Dip (Weighted)1 Set
6-10 Reps
@9
2
Pike Push Up1 Set
6-10 Reps
@9
3
Push Up (Weighted)1 Set
6-10 Reps
@9
4
Diamond Pushup (Weighted)1 Set
6-10 Reps
@9
5
Pull-Up (Weighted)1 Set
6-10 Reps
@9
6
Upper Back Row1 Set
6-10 Reps
@9
7
Chin-Up (Weighted)1 Set
6-10 Reps
@9
8
Australian Bicep Curl1 Set
6-10 Reps
@9
9
Pistol Squat1 Set
6-10 Reps
@9
10
Standing Calf Raise1 Set
6-10 Reps
@9
Day 4
1
Dip (Weighted)1 Set
6-10 Reps
@9
2
Pike Push Up1 Set
6-10 Reps
@9
3
Push Up (Weighted)1 Set
6-10 Reps
@9
4
Diamond Pushup (Weighted)1 Set
6-10 Reps
@9
5
Pull-Up (Weighted)1 Set
6-10 Reps
@9
6
Upper Back Row1 Set
6-10 Reps
@9
7
Chin-Up (Weighted)1 Set
6-10 Reps
@9
8
Australian Bicep Curl1 Set
6-10 Reps
@9
9
Pistol Squat1 Set
6-10 Reps
@9
10
Standing Calf Raise1 Set
6-10 Reps
@9