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At Home Calisthenics

by Chicken soup
366 athletes joined

Program Description

At home calisthenics, and all you need is a pull-up bar.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 08, 2024 06:29
  • Last Edited
    Jun 18, 2025 09:14

Summary

Transform your fitness routine with the At Home Calisthenics program, a comprehensive 12-week journey designed to build strength and endurance without the need for extensive equipment. With daily workouts tailored to target all major muscle groups, you'll engage in a variety of bodyweight exercises, from wall sits to push-ups, ensuring a balanced approach to fitness. This program is perfect for those looking to sculpt their physique and improve overall fitness from the comfort of their own home. Get ready to challenge yourself and see real results!
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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
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
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Day 7
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Dead Hang
3
1 mins
-
5
Abs Crunch (Bodyweight)
4
20 reps
-
6
Plank
2
1.5 mins
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
-
2
Dip (Bodyweight)
4
10 reps
-
3
Push Up
3
12 reps
-
Day 9
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
2 mins
-
2
Jump Squat
3
20 reps
-
3
Walking Lunge
4
25 reps
-
4
Lying Leg Raise
3
20 reps
-
5
Side Plank
3
1.5 mins
-
Week 1
1 / 12 Weeks
Day 3
1
Wall Sit
3 Sets
2 mins
-
2
Jump Squat
3 Sets
20 Reps
-
3
Walking Lunge
4 Sets
25 Reps
-
4
Lying Leg Raise
3 Sets
20 Reps
-
5
Side Plank
3 Sets
1.5 mins
-
Day 4
1
Push Up
4 Sets
25 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
3
Wide Grip Pull-Up
3 Sets
5 Reps
-
4
Dead Hang
3 Sets
1 mins
-
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
-
6
Plank
2 Sets
1.5 mins
-
Day 1
1
Push Up
4 Sets
25 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
3
Wide Grip Pull-Up
3 Sets
5 Reps
-
4
Dead Hang
3 Sets
1 mins
-
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
-
6
Plank
2 Sets
1.5 mins
-
Day 5
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
-
2
Dip (Bodyweight)
4 Sets
10 Reps
-
3
Push Up
3 Sets
12 Reps
-
Day 7
No exercises added to this day
Day 6
1
Wall Sit
3 Sets
2 mins
-
2
Jump Squat
3 Sets
20 Reps
-
3
Walking Lunge
4 Sets
25 Reps
-
4
Lying Leg Raise
3 Sets
20 Reps
-
5
Side Plank
3 Sets
1.5 mins
-
Day 2
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
-
2
Dip (Bodyweight)
4 Sets
10 Reps
-
3
Push Up
3 Sets
12 Reps
-