๐๐ข๐ค๐๐ฐ๐ฒ๐ฐ
Calisthenics program focused on getting stronger/better at dips, handstand push-ups, pull-ups and chin ups
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Dip (Bodyweight) | 3 | 10 reps | @10 |
| 1B | Push Up | 1 | 10 reps | @10 |
| 2 | Military Press (Barbell) | 3 | 4 reps | @10 |
| 3 | Skull Crusher (Barbell) | 3 | 10 reps | @8 |
| 4 | Lateral Raise (Dumbbell) | 3 | 10 reps | @8 |
| 5 | Abs Crunch (Machine) | 3 | 10 reps | โ |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 1 | 10 reps | @10 |
| 2 | Inverted Row | 3 | 8 reps | โ |
| Superset | ||||
| 3A | Rear Delt Fly (Dumbbell) | 3 | 12 reps | @10 |
| 3B | Reverse Wrist Curl (Dumbbell) | 2 | 25 reps | โ |
| 4 | Alternating Dumbbell Curl | 3 | 10 reps | @10 |
| 5 | Reverse Bicep Curl (EZ Bar) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Calf Raise | 1 | 12 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 3 | 6 reps | @8 |
| 3 | Goblet Squat | 3 | 10 reps | @10 |
| 4 | Hip Adductor (Machine) | 2 | 8 reps | @9 |
| 5 | Lying Leg Raise | 2 | 12 reps | @8 |
| 6 | Leg Extension | 3 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Dip (Bodyweight) | 1 | 10 reps | @10 |
| 1B | Pull-Up (Bodyweight) | 1 | 10 reps | @10 |
| 2 | Bicep Curl (EZ Bar) | 3 | 12 reps | @10 |
| 3 | Goblet Squat | 3 | 12 reps | @8 |
| Superset | ||||
| 4A | Upright Row (Barbell) | 3 | 10 reps | @10 |
| 4B | Skull Crusher (Barbell) | 3 | 6 reps | @10 |
| 5 | Decline Sit Up (Bodyweight) | 2 | 12 reps | @10 |
| 6 | Hamstring Curl | 3 | 8 reps | @8 |
Weeks 2โ12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, ๐๐ข๐ค๐๐ฐ๐ฒ๐ฐ 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 60 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.
๐๐ข๐ค๐๐ฐ๐ฒ๐ฐ is structured around 4 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.
๐๐ข๐ค๐๐ฐ๐ฒ๐ฐ 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
