Program Description
Not getting weaker.
Program Overview
- LevelNovice
- GoalBodyweight Fitness
- EquipmentAt Home
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedAug 01, 2024 09:40
- Last EditedJun 18, 2025 10:48
Summary
Embark on an 8-week journey with the Roman och Yanne program, designed for those ready to elevate their bodyweight training. This three-day-per-week regimen focuses on mastering core strength and functional movements through dynamic supersets, including Front Levers, Planche Variations, and Pistol Squats. Perfect for at-home workouts, you'll build muscle and improve your overall fitness without the need for extensive equipment. Get ready to challenge yourself and unlock new levels of strength and stability!
Muscle Engagement
Front
Back
MuscleSet
Lats
12.5%
Triceps
11.8%
Abs
10%
Front Delts
9.6%
Middle Delts
9.3%
Glutes
7.1%
Biceps
7.1%
Lower Back
6.4%
Upper Back
5%
Hamstrings
5%
Quadriceps
4.3%
Rear Delts
3.9%
Calves
3.6%
Chest
3.6%
Forearms
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Week 1
1 / 8 Weeks
Day 1
1A
Front Lever3 Sets
@8
1B
Planche Variation3 Sets
@9
2A
Pull-Up (Bodyweight)3 Sets
-
2B
Handstand Push Up3 Sets
-
3A
Pistol Squat2 Sets
@8
3B
Romanian Deadlift (Dumbbell)2 Sets
@9
3C
Standing Calf Raise2 Sets
@10
4A
Ring Row2 Sets
@9
4B
Push Up (Weighted)2 Sets
@9
5A
Ab Wheel2 Sets
-
5B
Back Extension (Weighted)2 Sets
-
6A
Lateral Raise (Dumbbell)2 Sets
-
6B
Bicep Curl (Cable)2 Sets
-
6C
Overhead Tricep Extension (Cable)2 Sets
-
Day 2
1A
Front Lever3 Sets
@8
1B
Planche Variation3 Sets
@9
2A
Pull-Up (Bodyweight)3 Sets
-
2B
Handstand Push Up3 Sets
-
3A
Pistol Squat2 Sets
@8
3B
Romanian Deadlift (Dumbbell)2 Sets
@9
3C
Standing Calf Raise2 Sets
@10
4A
Ring Row2 Sets
@9
4B
Push Up (Weighted)2 Sets
@9
5A
Ab Wheel2 Sets
-
5B
Back Extension (Weighted)2 Sets
-
6A
Lateral Raise (Dumbbell)2 Sets
-
6B
Bicep Curl (Cable)2 Sets
-
6C
Overhead Tricep Extension (Cable)2 Sets
-
Day 3
1A
Front Lever3 Sets
@8
1B
Planche Variation3 Sets
@9
2A
Pull-Up (Bodyweight)3 Sets
-
2B
Handstand Push Up3 Sets
-
3A
Pistol Squat2 Sets
@8
3B
Romanian Deadlift (Dumbbell)2 Sets
@9
3C
Standing Calf Raise2 Sets
@10
4A
Ring Row2 Sets
@9
4B
Push Up (Weighted)2 Sets
@9
5A
Ab Wheel2 Sets
-
5B
Back Extension (Weighted)2 Sets
-
6A
Lateral Raise (Dumbbell)2 Sets
-
6B
Bicep Curl (Cable)2 Sets
-
6C
Overhead Tricep Extension (Cable)2 Sets
-