logo
BoostcampPNG

Bodyweight Bodybuilder Upper/Lower

by Samuel M.
8 athletes joined
5.0
(1 rating)

Program Description

This is an intermediate bodyweight hypertrophy program. Prerequisites: Able to do 25 pushups, 10 pullups, and 10 dips.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 11, 2024 02:18
  • Last Edited
    Jun 18, 2025 09:32

Summary

Transform your physique with the Bodyweight Bodybuilder Upper/Lower program, a comprehensive 12-week training plan designed for those looking to build strength and muscle using just your body weight. With four days of targeted workouts each week, you'll engage in a variety of exercises like Ring Push Ups, Pistol Squats, and Chin-Ups, focusing on all major muscle groups. This program is perfect for home workouts, requiring no equipment beyond your own body, making it accessible and effective for all fitness levels. Get ready to sculpt your body and unleash your potential!
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Bicep Curl (TRX)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Bicep Curl (TRX)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Bicep Curl (TRX)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Bicep Curl (TRX)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Bicep Curl (TRX)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Bicep Curl (TRX)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Bicep Curl (TRX)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Bicep Curl (TRX)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Bicep Curl (TRX)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Bicep Curl (TRX)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Bicep Curl (TRX)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Bicep Curl (TRX)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Hammer Curl (TRX)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Hammer Curl (TRX)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Hammer Curl (TRX)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Hammer Curl (TRX)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Hammer Curl (TRX)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Hammer Curl (TRX)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Hammer Curl (TRX)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Hammer Curl (TRX)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Hammer Curl (TRX)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Hammer Curl (TRX)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Hammer Curl (TRX)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
12 reps
RPE 7
3
Ring Dip
3
15 reps
RPE 7
4
Ring Row
3
10 reps
RPE 7
5
Pike Push Up
3
10 reps
RPE 7
6
Hammer Curl (TRX)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
10 reps
RPE 7
4
Nordic Curl
3
10 reps
RPE 7
5
Calf Raise (Bodyweight)
3
25 reps
RPE 7
6
Hanging Leg Raise
4
20 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Ring Push Up
3 Sets
12 Reps
@7
2
Chin-Up (Bodyweight)
3 Sets
12 Reps
@7
3
Ring Dip
3 Sets
15 Reps
@7
4
Ring Row
3 Sets
10 Reps
@7
5
Pike Push Up
3 Sets
10 Reps
@7
6
Bicep Curl (TRX)
3 Sets
10 Reps
@7
Day 2
1
Pistol Squat
4 Sets
12 Reps
@7
2
Jump Squat
3 Sets
15 Reps
@7
3
Glute Bridge (Bodyweight)
4 Sets
10 Reps
@7
4
Nordic Curl
3 Sets
10 Reps
@7
5
Calf Raise (Bodyweight)
3 Sets
25 Reps
@7
6
Hanging Leg Raise
4 Sets
20 Reps
@7
Day 3
1
Ring Push Up
3 Sets
12 Reps
@7
2
Chin-Up (Bodyweight)
3 Sets
12 Reps
@7
3
Ring Dip
3 Sets
15 Reps
@7
4
Ring Row
3 Sets
10 Reps
@7
5
Pike Push Up
3 Sets
10 Reps
@7
6
Hammer Curl (TRX)
3 Sets
10 Reps
@7
Day 4
1
Pistol Squat
4 Sets
12 Reps
@7
2
Jump Squat
3 Sets
15 Reps
@7
3
Glute Bridge (Bodyweight)
4 Sets
10 Reps
@7
4
Nordic Curl
3 Sets
10 Reps
@7
5
Calf Raise (Bodyweight)
3 Sets
25 Reps
@7
6
Hanging Leg Raise
4 Sets
20 Reps
@7