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!
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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
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
-