logo
BoostcampPNG

Gymnastic Home Gym Intermediate Program

by Johel L.
4 athletes joined
4.0
(1 rating)

Program Description

Build the gymnastic body and strenght for people who are in a beginner to intermediate strenght and want to unlock the powerful gymnastic strenght. I recommend also performing this stretching routine 3-4 times a week: 1) Pike circle through 2) Straddle Tick Tock 3) Bridge rocks against the wall 4) R, L, M Splits w/ a slider or socks on smooth floor. With this program I unlocked the handstand and got to more advanced static skills at 17 years old (picture of me on program's thumbnail) Feel free to combine this with more gym exercises :]

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 22, 2025 11:22
  • Last Edited
    Feb 13, 2026 10:02
Muscle Engagement
Front
Back
MuscleSet
Front Delts
16.2%
Triceps
15.2%
Chest
10.6%
Abs
9.3%
Full-Body
8.1%
Rear Delts
7.3%
Lats
7.1%
Upper Back
7.1%
Middle Delts
5.6%
Biceps
5.1%
Forearms
2%
Hamstrings
2%
Quadriceps
1.5%
Glutes
1.3%
Lower Back
0.5%
Neck
0.5%
Calves
0.5%
Adductors
0.3%
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
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
Handstand Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
2
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
3
Planche Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
5
Chest Fly (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
2
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
3
Planche Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
5
Chest Fly (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
2
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
3
Planche Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
5
Chest Fly (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
2
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
3
Planche Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
5
Chest Fly (Machine)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rope Climb
4
1 reps
-
2
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
3
Deadlift (Barbell)
1
6-10 reps
RPE 9-9.5
4
Ring Curl
1
6-10 reps
RPE 10
5
Neck Curl
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rope Climb
4
1 reps
-
2
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
3
Deadlift (Barbell)
1
6-10 reps
RPE 9-9.5
4
Ring Curl
1
6-10 reps
RPE 10
5
Neck Curl
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rope Climb
4
1 reps
-
2
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
3
Deadlift (Barbell)
1
6-10 reps
RPE 9-9.5
4
Ring Curl
1
6-10 reps
RPE 10
5
Neck Curl
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rope Climb
4
1 reps
-
2
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
3
Deadlift (Barbell)
1
6-10 reps
RPE 9-9.5
4
Ring Curl
1
6-10 reps
RPE 10
5
Neck Curl
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
10-15 reps
RPE 9.5
1B
Zercher Squat (Barbell)
1
6-10 reps
RPE 9.5-10
2A
Nordic Curl
1
6-10 reps
-
2B
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Single Leg Calf Raise (Weighted)
1
6-10 reps
RPE 10
4
Decline Crunch (Weighted)
1
6-10 reps
RPE 10
5
Hollow Body Hold (Weighted)
1
30-60 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
10-15 reps
RPE 9.5
1B
Zercher Squat (Barbell)
1
6-10 reps
RPE 9.5-10
2A
Nordic Curl
1
6-10 reps
-
2B
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Single Leg Calf Raise (Weighted)
1
6-10 reps
RPE 10
4
Decline Crunch (Weighted)
1
6-10 reps
RPE 10
5
Hollow Body Hold (Weighted)
1
30-60 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
10-15 reps
RPE 9.5
1B
Zercher Squat (Barbell)
1
6-10 reps
RPE 9.5-10
2A
Nordic Curl
1
6-10 reps
-
2B
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Single Leg Calf Raise (Weighted)
1
6-10 reps
RPE 10
4
Decline Crunch (Weighted)
1
6-10 reps
RPE 10
5
Hollow Body Hold (Weighted)
1
30-60 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
10-15 reps
RPE 9.5
1B
Zercher Squat (Barbell)
1
6-10 reps
RPE 9.5-10
2A
Nordic Curl
1
6-10 reps
-
2B
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Single Leg Calf Raise (Weighted)
1
6-10 reps
RPE 10
4
Decline Crunch (Weighted)
1
6-10 reps
RPE 10
5
Hollow Body Hold (Weighted)
1
30-60 secs
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Handstand Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
-
-
-
-
-
2
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
-
-
-
-
-
3
Planche Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
6-10 Reps
@10
5
Chest Fly (Machine)
1 Set
6-10 Reps
@10
Day 2
1
Rope Climb
4 Sets
1 Reps
-
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
-
-
-
-
-
3
Deadlift (Barbell)
1 Set
6-10 Reps
@9-9.5
4
Ring Curl
1 Set
6-10 Reps
@10
5
Neck Curl
1 Set
6-10 Reps
@10
Day 3
1A
Leg Extension
1 Set
10-15 Reps
@9.5
1B
Zercher Squat (Barbell)
1 Set
6-10 Reps
@9.5-10
2A
Nordic Curl
1 Set
6-10 Reps
-
2B
Seated Hamstring Curl
1 Set
6-10 Reps
@10
3
Single Leg Calf Raise (Weighted)
1 Set
6-10 Reps
@10
4
Decline Crunch (Weighted)
1 Set
6-10 Reps
@10
5
Hollow Body Hold (Weighted)
1 Set
30-60 secs
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Johel L.Age 19, Man
a month ago
3 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
My body didn't change a loy, except for my abs, now my abs are way stronger and a bit visible