logo
BoostcampPNG

Bog Basic calisthenics strength

by Steve Searle

Program Description

Unleash your potential with the 8-week "Bog Basic Calisthenics Strength" program, designed to build strength using your bodyweight. With 24 sessions over two months, you'll engage in a variety of exercises like Pull-Ups, L-Sits, and Hanging Leg Raises, all tailored for both novice and intermediate lifters. Each workout, lasting approximately 20 minutes, focuses on enhancing your overall fitness and core strength, making it perfect for at-home training. Get ready to transform your body and elevate your fitness journey!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    20 minutes
  • Created
    Feb 08, 2026 02:55
  • Last Edited
    Feb 08, 2026 03:50
Muscle Engagement
Front
Back
MuscleSet
Lats
21.8%
Upper Back
21.8%
Abs
16.4%
Biceps
16.4%
Other
9.1%
Forearms
9.1%
Front Delts
5.5%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
1
2
0.5 mins
0.5 mins
0.5 mins
0.5 mins
RPE 6
RPE 7.5
RPE 8
RPE 9
2A
L Sit
3
0.3 mins
RPE 9
2B
Lying Leg Raise
3
12 reps
RPE 7.5
3A
L - Sit To Planche
3
10 reps
RPE 7
3B
Wrist Curls
3
12 reps
RPE 8
4
Planche
3
0.4 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
1
2
0.5 mins
0.5 mins
0.5 mins
0.5 mins
RPE 6
RPE 7.5
RPE 8
RPE 9
2A
L Sit
3
0.3 mins
RPE 9
2B
Lying Leg Raise
3
12 reps
RPE 7.5
3A
L - Sit To Planche
3
10 reps
RPE 7
3B
Wrist Curls
3
12 reps
RPE 8
4
Planche
3
0.4 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
1
2
0.5 mins
0.5 mins
0.5 mins
0.5 mins
RPE 6
RPE 7.5
RPE 8
RPE 9
2A
L Sit
3
0.3 mins
RPE 9
2B
Lying Leg Raise
3
12 reps
RPE 7.5
3A
L - Sit To Planche
3
10 reps
RPE 7
3B
Wrist Curls
3
12 reps
RPE 8
4
Planche
3
0.4 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
1
2
0.5 mins
0.5 mins
0.5 mins
0.5 mins
RPE 6
RPE 7.5
RPE 8
RPE 9
2A
L Sit
3
0.3 mins
RPE 9
2B
Lying Leg Raise
3
12 reps
RPE 7.5
3A
L - Sit To Planche
3
10 reps
RPE 7
3B
Wrist Curls
3
12 reps
RPE 8
4
Planche
3
0.4 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
1
2
0.5 mins
0.5 mins
0.5 mins
0.5 mins
RPE 6
RPE 7.5
RPE 8
RPE 9
2A
L Sit
3
0.3 mins
RPE 9
2B
Lying Leg Raise
3
12 reps
RPE 7.5
3A
L - Sit To Planche
3
10 reps
RPE 7
3B
Wrist Curls
3
12 reps
RPE 8
4
Planche
3
0.4 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
1
2
0.5 mins
0.5 mins
0.5 mins
0.5 mins
RPE 6
RPE 7.5
RPE 8
RPE 9
2A
L Sit
3
0.3 mins
RPE 9
2B
Lying Leg Raise
3
12 reps
RPE 7.5
3A
L - Sit To Planche
3
10 reps
RPE 7
3B
Wrist Curls
3
12 reps
RPE 8
4
Planche
3
0.4 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
1
2
0.5 mins
0.5 mins
0.5 mins
0.5 mins
RPE 6
RPE 7.5
RPE 8
RPE 9
2A
L Sit
3
0.3 mins
RPE 9
2B
Lying Leg Raise
3
12 reps
RPE 7.5
3A
L - Sit To Planche
3
10 reps
RPE 7
3B
Wrist Curls
3
12 reps
RPE 8
4
Planche
3
0.4 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
1
2
0.5 mins
0.5 mins
0.5 mins
0.5 mins
RPE 6
RPE 7.5
RPE 8
RPE 9
2A
L Sit
3
0.3 mins
RPE 9
2B
Lying Leg Raise
3
12 reps
RPE 7.5
3A
L - Sit To Planche
3
10 reps
RPE 7
3B
Wrist Curls
3
12 reps
RPE 8
4
Planche
3
0.4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 8
4
Dead Hang
1
1 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 8
4
Dead Hang
1
1 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 8
4
Dead Hang
1
1 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 8
4
Dead Hang
1
1 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
12 reps
17 reps
RPE 8
RPE 8
2
Bent Over Row (Dumbbell)
1
2
15 reps
20 reps
RPE 8
RPE 8
3
Hanging Leg Raise
1
2
12 reps
14 reps
RPE 8
RPE 8
4
Dead Hang
1
1 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
12 reps
17 reps
RPE 8
RPE 8
2
Bent Over Row (Dumbbell)
1
2
15 reps
20 reps
RPE 8
RPE 8
3
Hanging Leg Raise
1
2
12 reps
14 reps
RPE 8
RPE 8
4
Dead Hang
1
1 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
12 reps
17 reps
RPE 8
RPE 8
2
Bent Over Row (Dumbbell)
1
2
15 reps
20 reps
RPE 8
RPE 8
3
Hanging Leg Raise
1
2
12 reps
14 reps
RPE 8
RPE 8
4
Dead Hang
1
1 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
12 reps
17 reps
RPE 8
RPE 8
2
Bent Over Row (Dumbbell)
1
2
15 reps
20 reps
RPE 8
RPE 8
3
Hanging Leg Raise
1
2
12 reps
14 reps
RPE 8
RPE 8
4
Dead Hang
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Dumbbell)
1
1
1
12 reps
18 reps
20 reps
RPE 8
RPE 8
RPE 8
3
Dead Hang
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Dumbbell)
1
1
1
12 reps
18 reps
20 reps
RPE 8
RPE 8
RPE 8
3
Dead Hang
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Dumbbell)
1
1
1
12 reps
18 reps
20 reps
RPE 8
RPE 8
RPE 8
3
Dead Hang
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Dumbbell)
1
1
1
12 reps
18 reps
20 reps
RPE 8
RPE 8
RPE 8
3
Dead Hang
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
12 reps
16 reps
RPE 8
RPE 8
2
Bent Over Row (Dumbbell)
1
2
12 reps
15 reps
RPE 8
RPE 8
3
Dead Hang
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
12 reps
16 reps
RPE 8
RPE 8
2
Bent Over Row (Dumbbell)
1
2
12 reps
15 reps
RPE 8
RPE 8
3
Dead Hang
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
12 reps
16 reps
RPE 8
RPE 8
2
Bent Over Row (Dumbbell)
1
2
12 reps
15 reps
RPE 8
RPE 8
3
Dead Hang
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
12 reps
16 reps
RPE 8
RPE 8
2
Bent Over Row (Dumbbell)
1
2
12 reps
15 reps
RPE 8
RPE 8
3
Dead Hang
1
1 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Stretching
1 Set
1 Set
1 Set
2 Sets
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@6
@7.5
@8
@9
2A
L Sit
3 Sets
0.3 mins
@9
2B
Lying Leg Raise
3 Sets
12 Reps
@7.5
3A
L - Sit To Planche
3 Sets
10 Reps
@7
3B
Wrist Curls
3 Sets
12 Reps
@8
4
Planche
3 Sets
0.4 mins
@8
Day 3
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@8
@8
@8
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
18 Reps
20 Reps
@8
@8
@8
3
Dead Hang
1 Set
1 Reps
@8
Day 2
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
15 Reps
12 Reps
@8
@8
@8
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
20 Reps
@8
@8
@8
3
Hanging Leg Raise
3 Sets
12 Reps
@8
4
Dead Hang
1 Set
1 Reps
@8