Program Description
This program is designed to build overall fitness and lean muscle using calisthenics only (no equipment—just bodyweight, a wall, and a chair). It focuses on improving strength, posture, core stability (lower-back friendly), and muscular endurance through progressive workouts 3 times per week over 18 weeks.
Program Overview
- LevelBeginner
- GoalAthletics, Bodyweight Fitness
- EquipmentAt Home
- Program Length18 weeks
- Time Per Workout40 minutes
- CreatedJan 05, 2026 12:08
- Last EditedJan 06, 2026 11:06
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.6%
Abs
12.9%
Triceps
11.1%
Front Delts
11.1%
Hamstrings
9.9%
Quadriceps
9.8%
Chest
7.1%
Lower Back
6.7%
Middle Delts
4.1%
Upper Back
4.1%
Calves
3.2%
Stretching
3%
Adductors
1.9%
Forearms
1.1%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up (Incline)
3
6 reps
-
3
Glute Bridge (Bodyweight)
3
10 reps
-
4
Dead Bug
2
6 reps
-
5
Reverse Snow Angels
2
8 reps
-
6
Side Plank
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
9 reps
-
2
Push Up (Incline)
3
7 reps
-
3
Glute Bridge (Bodyweight)
3
11 reps
-
4
Dead Bug
2
7 reps
-
5
Reverse Snow Angels
2
9 reps
-
6
Side Plank
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Push Up (Incline)
3
8 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Dead Bug
2
8 reps
-
5
Reverse Snow Angels
2
10 reps
-
6
Side Plank
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
11 reps
-
2
Push Up (Incline)
3
9 reps
-
3
Glute Bridge (Bodyweight)
3
13 reps
-
4
Dead Bug
2
9 reps
-
5
Reverse Snow Angels
2
11 reps
-
6
Side Plank
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
10 reps
-
2
Push Up (Incline)
4
6 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Dead Bug
3
7 reps
-
5
Reverse Snow Angels
3
10 reps
-
6
Side Plank
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
11 reps
-
2
Push Up (Incline)
4
7 reps
-
3
Glute Bridge (Bodyweight)
3
13 reps
-
4
Dead Bug
3
8 reps
-
5
Reverse Snow Angels
3
11 reps
-
6
Side Plank
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
-
2
Push Up (Incline)
4
8 reps
-
3
Glute Bridge (Bodyweight)
3
14 reps
-
4
Dead Bug
3
9 reps
-
5
Reverse Snow Angels
3
12 reps
-
6
Side Plank
2
35 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
13 reps
-
2
Push Up (Incline)
4
9 reps
-
3
Glute Bridge (Bodyweight)
3
15 reps
-
4
Dead Bug
3
10 reps
-
5
Reverse Snow Angels
3
13 reps
-
6
Side Plank
2
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Bodyweight)
4
8 reps
-
2
Push Up
4
5 reps
-
3
Single-Leg Glute Bridge
3
6 reps
-
4
Dead Bug
3
8 reps
-
5
Reverse Snow Angels
3
12 reps
-
6
Side Plank
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Bodyweight)
4
9 reps
-
2
Push Up
4
6 reps
-
3
Single-Leg Glute Bridge
3
7 reps
-
4
Dead Bug
3
9 reps
-
5
Reverse Snow Angels
3
13 reps
-
6
Side Plank
2
35 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Bodyweight)
4
10 reps
-
2
Push Up
4
7 reps
-
3
Single-Leg Glute Bridge
3
8 reps
-
4
Dead Bug
3
10 reps
-
5
Reverse Snow Angels
3
14 reps
-
6
Side Plank
2
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Bodyweight)
4
11 reps
-
2
Push Up
4
8 reps
-
3
Single-Leg Glute Bridge
3
9 reps
-
4
Dead Bug
3
11 reps
-
5
Reverse Snow Angels
3
15 reps
-
6
Side Plank
2
45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
10 reps
-
2
Push Up
4
6 reps
-
3
Single-Leg Glute Bridge
3
8 reps
-
4
Dead Bug
3
10 reps
-
5
Reverse Snow Angels
3
14 reps
-
6
Side Plank
2
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
11 reps
-
2
Push Up
4
7 reps
-
3
Single-Leg Glute Bridge
3
9 reps
-
4
Dead Bug
3
11 reps
-
5
Reverse Snow Angels
3
15 reps
-
6
Side Plank
2
45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
12 reps
-
2
Push Up
4
8 reps
-
3
Single-Leg Glute Bridge
3
10 reps
-
4
Dead Bug
3
12 reps
-
5
Reverse Snow Angels
3
16 reps
-
6
Side Plank
2
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
13 reps
-
2
Push Up
4
9 reps
-
3
Single-Leg Glute Bridge
3
11 reps
-
4
Dead Bug
3
13 reps
-
5
Reverse Snow Angels
3
17 reps
-
6
Side Plank
2
55 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
14 reps
-
2
Push Up
4
10 reps
-
3
Single-Leg Glute Bridge
3
12 reps
-
4
Dead Bug
3
14 reps
-
5
Reverse Snow Angels
3
18 reps
-
6
Side Plank
2
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
14 reps
-
2
Push Up
4
10 reps
-
3
Single-Leg Glute Bridge
3
12 reps
-
4
Dead Bug
3
14 reps
-
5
Reverse Snow Angels
3
18 reps
-
6
Side Plank
2
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
6 reps
-
2
Pike Push Up
3
3 reps
-
3
Good Morning (Bodyweight)
2
8 reps
-
4
Bird Dog
2
6 reps
-
5
Forearm Plank
2
20 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
7 reps
-
2
Pike Push Up
3
4 reps
-
3
Good Morning (Bodyweight)
2
9 reps
-
4
Bird Dog
2
7 reps
-
5
Forearm Plank
2
25 reps
-
6
Calf Raise (Bodyweight)
3
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8 reps
-
2
Pike Push Up
3
5 reps
-
3
Good Morning (Bodyweight)
2
10 reps
-
4
Bird Dog
2
8 reps
-
5
Forearm Plank
2
30 reps
-
6
Calf Raise (Bodyweight)
3
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
9 reps
-
2
Pike Push Up
3
6 reps
-
3
Good Morning (Bodyweight)
2
11 reps
-
4
Bird Dog
2
9 reps
-
5
Forearm Plank
2
35 reps
-
6
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
4
7 reps
-
2
Pike Push Up
4
4 reps
-
3
Good Morning (Bodyweight)
3
10 reps
-
4
Bird Dog
3
7 reps
-
5
Forearm Plank
2
30 reps
-
6
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
4
8 reps
-
2
Pike Push Up
4
5 reps
-
3
Good Morning (Bodyweight)
3
11 reps
-
4
Bird Dog
3
8 reps
-
5
Forearm Plank
2
35 reps
-
6
Calf Raise (Bodyweight)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
4
9 reps
-
2
Pike Push Up
4
6 reps
-
3
Good Morning (Bodyweight)
3
12 reps
-
4
Bird Dog
3
9 reps
-
5
Forearm Plank
2
40 reps
-
6
Calf Raise (Bodyweight)
3
17 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
4
10 reps
-
2
Pike Push Up
4
7 reps
-
3
Good Morning (Bodyweight)
3
13 reps
-
4
Bird Dog
3
10 reps
-
5
Forearm Plank
2
45 reps
-
6
Calf Raise (Bodyweight)
3
18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
6 reps
-
2
Pike Push Up
4
3 reps
-
3
Good Morning (Bodyweight)
3
10 reps
-
4
Bird Dog
3
8 reps
-
5
Forearm Plank
2
35 reps
-
6
Calf Raise (Bodyweight)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
7 reps
-
2
Pike Push Up
4
4 reps
-
3
Good Morning (Bodyweight)
3
11 reps
-
4
Bird Dog
3
9 reps
-
5
Forearm Plank
2
40 reps
-
6
Calf Raise (Bodyweight)
3
17 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8 reps
-
2
Pike Push Up
4
5 reps
-
3
Good Morning (Bodyweight)
3
12 reps
-
4
Bird Dog
3
10 reps
-
5
Forearm Plank
2
45 reps
-
6
Calf Raise (Bodyweight)
3
18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
9 reps
-
2
Pike Push Up
4
6 reps
-
3
Good Morning (Bodyweight)
3
13 reps
-
4
Bird Dog
3
11 reps
-
5
Forearm Plank
2
50 reps
-
6
Calf Raise (Bodyweight)
3
19 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
4
7 reps
-
2
Pike Push Up
4
4 reps
-
3
Good Morning (Bodyweight)
3
12 reps
-
4
Bird Dog
3
9 reps
-
5
Forearm Plank
2
45 reps
-
6
Calf Raise (Bodyweight)
3
18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
4
8 reps
-
2
Pike Push Up
4
5 reps
-
3
Good Morning (Bodyweight)
3
13 reps
-
4
Bird Dog
3
10 reps
-
5
Forearm Plank
2
50 reps
-
6
Calf Raise (Bodyweight)
3
19 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
4
9 reps
-
2
Pike Push Up
4
6 reps
-
3
Good Morning (Bodyweight)
3
14 reps
-
4
Bird Dog
3
11 reps
-
5
Forearm Plank
2
55 reps
-
6
Calf Raise (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
4
10 reps
-
2
Pike Push Up
4
7 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Bird Dog
3
12 reps
-
5
Forearm Plank
2
60 reps
-
6
Calf Raise (Bodyweight)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
4
11 reps
-
2
Pike Push Up
4
8 reps
-
3
Good Morning (Bodyweight)
3
16 reps
-
4
Bird Dog
3
13 reps
-
5
Forearm Plank
2
65 reps
-
6
Calf Raise (Bodyweight)
3
22 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
4
11 reps
-
2
Pike Push Up
4
8 reps
-
3
Good Morning (Bodyweight)
3
16 reps
-
4
Bird Dog
3
13 reps
-
5
Forearm Plank
2
65 reps
-
6
Calf Raise (Bodyweight)
3
22 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
8 reps
-
2
Push Up
2
6 reps
-
3
Wall Sit
2
20 reps
-
4
Glute Bridge (Bodyweight)
2
12 reps
-
5
McGill Curl-Up
2
5 reps
-
6
Reverse Snow Angels
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
9 reps
-
2
Push Up
2
7 reps
-
3
Wall Sit
2
25 reps
-
4
Glute Bridge (Bodyweight)
2
13 reps
-
5
McGill Curl-Up
2
6 reps
-
6
Reverse Snow Angels
2
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
10 reps
-
2
Push Up
2
8 reps
-
3
Wall Sit
2
30 reps
-
4
Glute Bridge (Bodyweight)
2
14 reps
-
5
McGill Curl-Up
2
7 reps
-
6
Reverse Snow Angels
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
11 reps
-
2
Push Up
2
9 reps
-
3
Wall Sit
2
35 reps
-
4
Glute Bridge (Bodyweight)
2
15 reps
-
5
McGill Curl-Up
2
8 reps
-
6
Reverse Snow Angels
2
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
10 reps
-
2
Push Up
3
6 reps
-
3
Wall Sit
2
30 reps
-
4
Glute Bridge Hold
3
20 reps
-
5
McGill Curl-Up
3
6 reps
-
6
Reverse Snow Angels
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
11 reps
-
2
Push Up
3
7 reps
-
3
Wall Sit
2
35 reps
-
4
Glute Bridge Hold
3
25 reps
-
5
McGill Curl-Up
3
7 reps
-
6
Reverse Snow Angels
2
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
12 reps
-
2
Push Up
3
8 reps
-
3
Wall Sit
2
40 reps
-
4
Glute Bridge Hold
3
30 reps
-
5
McGill Curl-Up
3
8 reps
-
6
Reverse Snow Angels
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
13 reps
-
2
Push Up
3
9 reps
-
3
Wall Sit
2
45 reps
-
4
Glute Bridge Hold
3
35 reps
-
5
McGill Curl-Up
3
9 reps
-
6
Reverse Snow Angels
2
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12 reps
-
2
Push Up
3
6 reps
-
3
Wall Sit
2
40 reps
-
4
Marching Glute Bridge
3
8 reps
-
5
McGill Curl-Up
3
7 reps
-
6
Reverse Snow Angels
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
13 reps
-
2
Push Up
3
7 reps
-
3
Wall Sit
2
45 reps
-
4
Marching Glute Bridge
3
9 reps
-
5
McGill Curl-Up
3
8 reps
-
6
Reverse Snow Angels
2
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
14 reps
-
2
Push Up
3
8 reps
-
3
Wall Sit
2
50 reps
-
4
Marching Glute Bridge
3
10 reps
-
5
McGill Curl-Up
3
9 reps
-
6
Reverse Snow Angels
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
-
2
Push Up
3
9 reps
-
3
Wall Sit
2
55 reps
-
4
Marching Glute Bridge
3
11 reps
-
5
McGill Curl-Up
3
10 reps
-
6
Reverse Snow Angels
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
12 reps
-
2
Push Up
3
7 reps
-
3
Wall Sit
2
50 reps
-
4
Glute Bridge Hold
3
30 reps
-
5
McGill Curl-Up
3
8 reps
-
6
Reverse Snow Angels
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
13 reps
-
2
Push Up
3
8 reps
-
3
Wall Sit
2
55 reps
-
4
Glute Bridge Hold
3
35 reps
-
5
McGill Curl-Up
3
9 reps
-
6
Reverse Snow Angels
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
14 reps
-
2
Push Up
3
9 reps
-
3
Wall Sit
2
60 reps
-
4
Glute Bridge Hold
3
40 reps
-
5
McGill Curl-Up
3
10 reps
-
6
Reverse Snow Angels
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
15 reps
-
2
Push Up
3
10 reps
-
3
Wall Sit
2
65 reps
-
4
Glute Bridge Hold
3
45 reps
-
5
McGill Curl-Up
3
11 reps
-
6
Reverse Snow Angels
2
17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
16 reps
-
2
Push Up
3
11 reps
-
3
Wall Sit
2
70 reps
-
4
Glute Bridge Hold
3
50 reps
-
5
McGill Curl-Up
3
12 reps
-
6
Reverse Snow Angels
2
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit To Stand
3
16 reps
-
2
Push Up
3
11 reps
-
3
Wall Sit
2
70 reps
-
4
Glute Bridge Hold
3
50 reps
-
5
McGill Curl-Up
3
12 reps
-
6
Reverse Snow Angels
2
18 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Bodyweight)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Push Up (Incline)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
3
Glute Bridge (Bodyweight)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Dead Bug1 Set
1 Set
6 Reps
6 Reps
-
-
5
Reverse Snow Angels1 Set
1 Set
8 Reps
8 Reps
-
-
6
Side Plank1 Set
1 Set
15 Reps
15 Reps
-
-
Day 2
1
Split Squat (Bodyweight)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2
Pike Push Up1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
3
Good Morning (Bodyweight)1 Set
1 Set
8 Reps
8 Reps
-
-
4
Bird Dog1 Set
1 Set
6 Reps
6 Reps
-
-
5
Forearm Plank1 Set
1 Set
20 Reps
20 Reps
-
-
6
Calf Raise (Bodyweight)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Sit To Stand1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Push Up1 Set
1 Set
6 Reps
6 Reps
-
-
3
Wall Sit1 Set
1 Set
20 Reps
20 Reps
-
-
4
Glute Bridge (Bodyweight)1 Set
1 Set
12 Reps
12 Reps
-
-
5
McGill Curl-Up1 Set
1 Set
5 Reps
5 Reps
-
-
6
Reverse Snow Angels1 Set
1 Set
8 Reps
8 Reps
-
-