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BoostcampPNG

Bodyweight Bodybuilder Upper/Lower

by Samuel M.
3 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
    Oct 02, 2024 10:33
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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