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BoostcampPNG

College Calisthenics

by Abhishek Vishwakarma

Program Description

Build bodyweight strength and control

Program Overview

  • Level
    Advanced
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 11, 2025 03:46
  • Last Edited
    Nov 12, 2025 09:42
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.2%
Chest
14.9%
Front Delts
13.8%
Upper Back
7.7%
Quadriceps
7.5%
Biceps
6.9%
Glutes
6%
Rear Delts
5.2%
Hamstrings
4.9%
Lats
4%
Abs
3.8%
Full-Body
2.9%
Cardio
2.2%
Middle Delts
1.7%
Adductors
1.4%
Calves
1.1%
Forearms
0.6%
Lower Back
0.3%
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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
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
Push Up
3
1
130 reps
10 reps
-
-
2
Wide Grip Pull-Up
3
1
27 reps
10 reps
-
-
3
Decline Push Up
4
40 reps
-
4
Inverted Row
4
107 reps
-
5
Push Up
4
12 reps
-
6
Abs Crunch (Bodyweight)
1
207 reps
-
7
Russian Twist
1
207 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
130 reps
10 reps
-
-
2
Wide Grip Pull-Up
3
1
27 reps
10 reps
-
-
3
Decline Push Up
4
40 reps
-
4
Inverted Row
4
107 reps
-
5
Push Up
4
12 reps
-
6
Abs Crunch (Bodyweight)
1
207 reps
-
7
Russian Twist
1
207 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
130 reps
10 reps
-
-
2
Wide Grip Pull-Up
3
1
27 reps
10 reps
-
-
3
Decline Push Up
4
40 reps
-
4
Inverted Row
4
107 reps
-
5
Push Up
4
12 reps
-
6
Abs Crunch (Bodyweight)
1
207 reps
-
7
Russian Twist
1
207 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
130 reps
10 reps
-
-
2
Wide Grip Pull-Up
3
1
27 reps
10 reps
-
-
3
Decline Push Up
4
40 reps
-
4
Inverted Row
4
107 reps
-
5
Push Up
4
12 reps
-
6
Abs Crunch (Bodyweight)
1
207 reps
-
7
Russian Twist
1
207 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
130 reps
10 reps
-
-
2
Wide Grip Pull-Up
3
1
27 reps
10 reps
-
-
3
Decline Push Up
4
40 reps
-
4
Inverted Row
4
107 reps
-
5
Push Up
4
12 reps
-
6
Abs Crunch (Bodyweight)
1
207 reps
-
7
Russian Twist
1
207 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
130 reps
10 reps
-
-
2
Wide Grip Pull-Up
3
1
27 reps
10 reps
-
-
3
Decline Push Up
4
40 reps
-
4
Inverted Row
4
107 reps
-
5
Push Up
4
12 reps
-
6
Abs Crunch (Bodyweight)
1
207 reps
-
7
Russian Twist
1
207 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
130 reps
10 reps
-
-
2
Wide Grip Pull-Up
3
1
27 reps
10 reps
-
-
3
Decline Push Up
4
40 reps
-
4
Inverted Row
4
107 reps
-
5
Push Up
4
12 reps
-
6
Abs Crunch (Bodyweight)
1
207 reps
-
7
Russian Twist
1
207 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
130 reps
10 reps
-
-
2
Wide Grip Pull-Up
3
1
27 reps
10 reps
-
-
3
Decline Push Up
4
40 reps
-
4
Inverted Row
4
107 reps
-
5
Push Up
4
12 reps
-
6
Abs Crunch (Bodyweight)
1
207 reps
-
7
Russian Twist
1
207 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
130 reps
10 reps
-
-
2
Wide Grip Pull-Up
3
1
27 reps
10 reps
-
-
3
Decline Push Up
4
40 reps
-
4
Inverted Row
4
107 reps
-
5
Push Up
4
12 reps
-
6
Abs Crunch (Bodyweight)
1
207 reps
-
7
Russian Twist
1
207 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
130 reps
10 reps
-
-
2
Wide Grip Pull-Up
3
1
27 reps
10 reps
-
-
3
Decline Push Up
4
40 reps
-
4
Inverted Row
4
107 reps
-
5
Push Up
4
12 reps
-
6
Abs Crunch (Bodyweight)
1
207 reps
-
7
Russian Twist
1
207 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
130 reps
10 reps
-
-
2
Wide Grip Pull-Up
3
1
27 reps
10 reps
-
-
3
Decline Push Up
4
40 reps
-
4
Inverted Row
4
107 reps
-
5
Push Up
4
12 reps
-
6
Abs Crunch (Bodyweight)
1
207 reps
-
7
Russian Twist
1
207 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
130 reps
10 reps
-
-
2
Wide Grip Pull-Up
3
1
27 reps
10 reps
-
-
3
Decline Push Up
4
40 reps
-
4
Inverted Row
4
107 reps
-
5
Push Up
4
12 reps
-
6
Abs Crunch (Bodyweight)
1
207 reps
-
7
Russian Twist
1
207 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
130 reps
10 reps
-
-
2
Wide Grip Pull-Up
3
1
27 reps
10 reps
-
-
3
Decline Push Up
4
40 reps
-
4
Inverted Row
4
107 reps
-
5
Push Up
4
12 reps
-
6
Abs Crunch (Bodyweight)
1
207 reps
-
7
Russian Twist
1
207 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
130 reps
10 reps
-
-
2
Wide Grip Pull-Up
3
1
27 reps
10 reps
-
-
3
Decline Push Up
4
40 reps
-
4
Inverted Row
4
107 reps
-
5
Push Up
4
12 reps
-
6
Abs Crunch (Bodyweight)
1
207 reps
-
7
Russian Twist
1
207 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
130 reps
10 reps
-
-
2
Wide Grip Pull-Up
3
1
27 reps
10 reps
-
-
3
Decline Push Up
4
40 reps
-
4
Inverted Row
4
107 reps
-
5
Push Up
4
12 reps
-
6
Abs Crunch (Bodyweight)
1
207 reps
-
7
Russian Twist
1
207 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
130 reps
10 reps
-
-
2
Wide Grip Pull-Up
3
1
27 reps
10 reps
-
-
3
Decline Push Up
4
40 reps
-
4
Inverted Row
4
107 reps
-
5
Push Up
4
12 reps
-
6
Abs Crunch (Bodyweight)
1
207 reps
-
7
Russian Twist
1
207 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
130 reps
10 reps
-
-
2
Wide Grip Pull-Up
3
1
27 reps
10 reps
-
-
3
Decline Push Up
4
40 reps
-
4
Inverted Row
4
107 reps
-
5
Push Up
4
12 reps
-
6
Abs Crunch (Bodyweight)
1
207 reps
-
7
Russian Twist
1
207 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1
130 reps
10 reps
-
-
2
Wide Grip Pull-Up
3
1
27 reps
10 reps
-
-
3
Decline Push Up
4
40 reps
-
4
Inverted Row
4
107 reps
-
5
Push Up
4
12 reps
-
6
Abs Crunch (Bodyweight)
1
207 reps
-
7
Russian Twist
1
207 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
80 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
80 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
80 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
80 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
80 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
80 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
80 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
80 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
80 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
80 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
80 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
80 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
80 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
80 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
80 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
80 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
80 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
80 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
110 reps
-
2
Pogo Hop
4
110 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hip Thrust (Bodyweight)
4
50 reps
-
5
Band Face Pull
4
20 reps
-
6
Stick Fly
4
20 reps
-
7
Abs Crunch (Bodyweight)
1
210 reps
-
8
Russian Twist
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
110 reps
-
2
Pogo Hop
4
110 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hip Thrust (Bodyweight)
4
50 reps
-
5
Band Face Pull
4
20 reps
-
6
Stick Fly
4
20 reps
-
7
Abs Crunch (Bodyweight)
1
210 reps
-
8
Russian Twist
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
110 reps
-
2
Pogo Hop
4
110 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hip Thrust (Bodyweight)
4
50 reps
-
5
Band Face Pull
4
20 reps
-
6
Stick Fly
4
20 reps
-
7
Abs Crunch (Bodyweight)
1
210 reps
-
8
Russian Twist
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
110 reps
-
2
Pogo Hop
4
110 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hip Thrust (Bodyweight)
4
50 reps
-
5
Band Face Pull
4
20 reps
-
6
Stick Fly
4
20 reps
-
7
Abs Crunch (Bodyweight)
1
210 reps
-
8
Russian Twist
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
110 reps
-
2
Pogo Hop
4
110 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hip Thrust (Bodyweight)
4
50 reps
-
5
Band Face Pull
4
20 reps
-
6
Stick Fly
4
20 reps
-
7
Abs Crunch (Bodyweight)
1
210 reps
-
8
Russian Twist
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
110 reps
-
2
Pogo Hop
4
110 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hip Thrust (Bodyweight)
4
50 reps
-
5
Band Face Pull
4
20 reps
-
6
Stick Fly
4
20 reps
-
7
Abs Crunch (Bodyweight)
1
210 reps
-
8
Russian Twist
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
110 reps
-
2
Pogo Hop
4
110 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hip Thrust (Bodyweight)
4
50 reps
-
5
Band Face Pull
4
20 reps
-
6
Stick Fly
4
20 reps
-
7
Abs Crunch (Bodyweight)
1
210 reps
-
8
Russian Twist
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
110 reps
-
2
Pogo Hop
4
110 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hip Thrust (Bodyweight)
4
50 reps
-
5
Band Face Pull
4
20 reps
-
6
Stick Fly
4
20 reps
-
7
Abs Crunch (Bodyweight)
1
210 reps
-
8
Russian Twist
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
110 reps
-
2
Pogo Hop
4
110 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hip Thrust (Bodyweight)
4
50 reps
-
5
Band Face Pull
4
20 reps
-
6
Stick Fly
4
20 reps
-
7
Abs Crunch (Bodyweight)
1
210 reps
-
8
Russian Twist
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
110 reps
-
2
Pogo Hop
4
110 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hip Thrust (Bodyweight)
4
50 reps
-
5
Band Face Pull
4
20 reps
-
6
Stick Fly
4
20 reps
-
7
Abs Crunch (Bodyweight)
1
210 reps
-
8
Russian Twist
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
110 reps
-
2
Pogo Hop
4
110 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hip Thrust (Bodyweight)
4
50 reps
-
5
Band Face Pull
4
20 reps
-
6
Stick Fly
4
20 reps
-
7
Abs Crunch (Bodyweight)
1
210 reps
-
8
Russian Twist
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
110 reps
-
2
Pogo Hop
4
110 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hip Thrust (Bodyweight)
4
50 reps
-
5
Band Face Pull
4
20 reps
-
6
Stick Fly
4
20 reps
-
7
Abs Crunch (Bodyweight)
1
210 reps
-
8
Russian Twist
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
110 reps
-
2
Pogo Hop
4
110 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hip Thrust (Bodyweight)
4
50 reps
-
5
Band Face Pull
4
20 reps
-
6
Stick Fly
4
20 reps
-
7
Abs Crunch (Bodyweight)
1
210 reps
-
8
Russian Twist
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
110 reps
-
2
Pogo Hop
4
110 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hip Thrust (Bodyweight)
4
50 reps
-
5
Band Face Pull
4
20 reps
-
6
Stick Fly
4
20 reps
-
7
Abs Crunch (Bodyweight)
1
210 reps
-
8
Russian Twist
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
110 reps
-
2
Pogo Hop
4
110 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hip Thrust (Bodyweight)
4
50 reps
-
5
Band Face Pull
4
20 reps
-
6
Stick Fly
4
20 reps
-
7
Abs Crunch (Bodyweight)
1
210 reps
-
8
Russian Twist
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
110 reps
-
2
Pogo Hop
4
110 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hip Thrust (Bodyweight)
4
50 reps
-
5
Band Face Pull
4
20 reps
-
6
Stick Fly
4
20 reps
-
7
Abs Crunch (Bodyweight)
1
210 reps
-
8
Russian Twist
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
110 reps
-
2
Pogo Hop
4
110 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hip Thrust (Bodyweight)
4
50 reps
-
5
Band Face Pull
4
20 reps
-
6
Stick Fly
4
20 reps
-
7
Abs Crunch (Bodyweight)
1
210 reps
-
8
Russian Twist
1
210 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
110 reps
-
2
Pogo Hop
4
110 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hip Thrust (Bodyweight)
4
50 reps
-
5
Band Face Pull
4
20 reps
-
6
Stick Fly
4
20 reps
-
7
Abs Crunch (Bodyweight)
1
210 reps
-
8
Russian Twist
1
210 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Push Up
4
10 reps
-
4
Deficit Push Up
4
10 reps
-
5
Shadow Boxing
3
1 mins
-
6
Mountain Climber
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Push Up
4
10 reps
-
4
Deficit Push Up
4
10 reps
-
5
Shadow Boxing
3
1 mins
-
6
Mountain Climber
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Push Up
4
10 reps
-
4
Deficit Push Up
4
10 reps
-
5
Shadow Boxing
3
1 mins
-
6
Mountain Climber
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Push Up
4
10 reps
-
4
Deficit Push Up
4
10 reps
-
5
Shadow Boxing
3
1 mins
-
6
Mountain Climber
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Push Up
4
10 reps
-
4
Deficit Push Up
4
10 reps
-
5
Shadow Boxing
3
1 mins
-
6
Mountain Climber
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Push Up
4
10 reps
-
4
Deficit Push Up
4
10 reps
-
5
Shadow Boxing
3
1 mins
-
6
Mountain Climber
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Push Up
4
10 reps
-
4
Deficit Push Up
4
10 reps
-
5
Shadow Boxing
3
1 mins
-
6
Mountain Climber
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Push Up
4
10 reps
-
4
Deficit Push Up
4
10 reps
-
5
Shadow Boxing
3
1 mins
-
6
Mountain Climber
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Push Up
4
10 reps
-
4
Deficit Push Up
4
10 reps
-
5
Shadow Boxing
3
1 mins
-
6
Mountain Climber
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Push Up
4
10 reps
-
4
Deficit Push Up
4
10 reps
-
5
Shadow Boxing
3
1 mins
-
6
Mountain Climber
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Push Up
4
10 reps
-
4
Deficit Push Up
4
10 reps
-
5
Shadow Boxing
3
1 mins
-
6
Mountain Climber
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Push Up
4
10 reps
-
4
Deficit Push Up
4
10 reps
-
5
Shadow Boxing
3
1 mins
-
6
Mountain Climber
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Push Up
4
10 reps
-
4
Deficit Push Up
4
10 reps
-
5
Shadow Boxing
3
1 mins
-
6
Mountain Climber
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Push Up
4
10 reps
-
4
Deficit Push Up
4
10 reps
-
5
Shadow Boxing
3
1 mins
-
6
Mountain Climber
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Push Up
4
10 reps
-
4
Deficit Push Up
4
10 reps
-
5
Shadow Boxing
3
1 mins
-
6
Mountain Climber
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Push Up
4
10 reps
-
4
Deficit Push Up
4
10 reps
-
5
Shadow Boxing
3
1 mins
-
6
Mountain Climber
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Push Up
4
10 reps
-
4
Deficit Push Up
4
10 reps
-
5
Shadow Boxing
3
1 mins
-
6
Mountain Climber
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Push Up
4
10 reps
-
4
Deficit Push Up
4
10 reps
-
5
Shadow Boxing
3
1 mins
-
6
Mountain Climber
3
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
10 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
10 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
10 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
10 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
10 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
10 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
10 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
10 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
10 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
10 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
10 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
10 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
10 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
10 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
10 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
10 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
10 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
4
80 reps
-
2
Rammurthy Dand
4
15 reps
-
3
Skull Crusher (Bodyweight)
4
10 reps
-
4
Pike Push Up
4
20 reps
-
5
Stick Curls
4
80 reps
-
6
Stick Curls
4
80 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
10 reps
-
2
Jump Switch Lunge
4
15 reps
-
3
Pogo Hop
4
100 reps
-
4
Mountain Climber
4
100 reps
-
5
Stick Fly
4
20 reps
-
6
Band Face Pull
4
20 reps
-
7
Shadow Boxing
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
10 reps
-
2
Jump Switch Lunge
4
15 reps
-
3
Pogo Hop
4
100 reps
-
4
Mountain Climber
4
100 reps
-
5
Stick Fly
4
20 reps
-
6
Band Face Pull
4
20 reps
-
7
Shadow Boxing
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
10 reps
-
2
Jump Switch Lunge
4
15 reps
-
3
Pogo Hop
4
100 reps
-
4
Mountain Climber
4
100 reps
-
5
Stick Fly
4
20 reps
-
6
Band Face Pull
4
20 reps
-
7
Shadow Boxing
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
10 reps
-
2
Jump Switch Lunge
4
15 reps
-
3
Pogo Hop
4
100 reps
-
4
Mountain Climber
4
100 reps
-
5
Stick Fly
4
20 reps
-
6
Band Face Pull
4
20 reps
-
7
Shadow Boxing
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
10 reps
-
2
Jump Switch Lunge
4
15 reps
-
3
Pogo Hop
4
100 reps
-
4
Mountain Climber
4
100 reps
-
5
Stick Fly
4
20 reps
-
6
Band Face Pull
4
20 reps
-
7
Shadow Boxing
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
10 reps
-
2
Jump Switch Lunge
4
15 reps
-
3
Pogo Hop
4
100 reps
-
4
Mountain Climber
4
100 reps
-
5
Stick Fly
4
20 reps
-
6
Band Face Pull
4
20 reps
-
7
Shadow Boxing
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
10 reps
-
2
Jump Switch Lunge
4
15 reps
-
3
Pogo Hop
4
100 reps
-
4
Mountain Climber
4
100 reps
-
5
Stick Fly
4
20 reps
-
6
Band Face Pull
4
20 reps
-
7
Shadow Boxing
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
10 reps
-
2
Jump Switch Lunge
4
15 reps
-
3
Pogo Hop
4
100 reps
-
4
Mountain Climber
4
100 reps
-
5
Stick Fly
4
20 reps
-
6
Band Face Pull
4
20 reps
-
7
Shadow Boxing
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
10 reps
-
2
Jump Switch Lunge
4
15 reps
-
3
Pogo Hop
4
100 reps
-
4
Mountain Climber
4
100 reps
-
5
Stick Fly
4
20 reps
-
6
Band Face Pull
4
20 reps
-
7
Shadow Boxing
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
10 reps
-
2
Jump Switch Lunge
4
15 reps
-
3
Pogo Hop
4
100 reps
-
4
Mountain Climber
4
100 reps
-
5
Stick Fly
4
20 reps
-
6
Band Face Pull
4
20 reps
-
7
Shadow Boxing
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
10 reps
-
2
Jump Switch Lunge
4
15 reps
-
3
Pogo Hop
4
100 reps
-
4
Mountain Climber
4
100 reps
-
5
Stick Fly
4
20 reps
-
6
Band Face Pull
4
20 reps
-
7
Shadow Boxing
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
10 reps
-
2
Jump Switch Lunge
4
15 reps
-
3
Pogo Hop
4
100 reps
-
4
Mountain Climber
4
100 reps
-
5
Stick Fly
4
20 reps
-
6
Band Face Pull
4
20 reps
-
7
Shadow Boxing
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
10 reps
-
2
Jump Switch Lunge
4
15 reps
-
3
Pogo Hop
4
100 reps
-
4
Mountain Climber
4
100 reps
-
5
Stick Fly
4
20 reps
-
6
Band Face Pull
4
20 reps
-
7
Shadow Boxing
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
10 reps
-
2
Jump Switch Lunge
4
15 reps
-
3
Pogo Hop
4
100 reps
-
4
Mountain Climber
4
100 reps
-
5
Stick Fly
4
20 reps
-
6
Band Face Pull
4
20 reps
-
7
Shadow Boxing
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
10 reps
-
2
Jump Switch Lunge
4
15 reps
-
3
Pogo Hop
4
100 reps
-
4
Mountain Climber
4
100 reps
-
5
Stick Fly
4
20 reps
-
6
Band Face Pull
4
20 reps
-
7
Shadow Boxing
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
10 reps
-
2
Jump Switch Lunge
4
15 reps
-
3
Pogo Hop
4
100 reps
-
4
Mountain Climber
4
100 reps
-
5
Stick Fly
4
20 reps
-
6
Band Face Pull
4
20 reps
-
7
Shadow Boxing
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
10 reps
-
2
Jump Switch Lunge
4
15 reps
-
3
Pogo Hop
4
100 reps
-
4
Mountain Climber
4
100 reps
-
5
Stick Fly
4
20 reps
-
6
Band Face Pull
4
20 reps
-
7
Shadow Boxing
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
10 reps
-
2
Jump Switch Lunge
4
15 reps
-
3
Pogo Hop
4
100 reps
-
4
Mountain Climber
4
100 reps
-
5
Stick Fly
4
20 reps
-
6
Band Face Pull
4
20 reps
-
7
Shadow Boxing
3
1 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Push Up
3 Sets
1 Set
130 Reps
10 Reps
-
-
2
Wide Grip Pull-Up
3 Sets
1 Set
27 Reps
10 Reps
-
-
3
Decline Push Up
4 Sets
40 Reps
-
4
Inverted Row
4 Sets
107 Reps
-
5
Push Up
4 Sets
12 Reps
-
6
Abs Crunch (Bodyweight)
1 Set
207 Reps
-
7
Russian Twist
1 Set
207 Reps
-
Day 2
1
Diamond Push Up
4 Sets
80 Reps
-
2
Rammurthy Dand
4 Sets
15 Reps
-
3
Skull Crusher (Bodyweight)
4 Sets
80 Reps
-
4
Pike Push Up
4 Sets
20 Reps
-
5
Stick Curls
4 Sets
80 Reps
-
6
Stick Curls
4 Sets
80 Reps
-
Day 3
1
Squat (Bodyweight)
4 Sets
110 Reps
-
2
Pogo Hop
4 Sets
110 Reps
-
3
Lunge (Bodyweight)
4 Sets
20 Reps
-
4
Hip Thrust (Bodyweight)
4 Sets
50 Reps
-
5
Band Face Pull
4 Sets
20 Reps
-
6
Stick Fly
4 Sets
20 Reps
-
7
Abs Crunch (Bodyweight)
1 Set
210 Reps
-
8
Russian Twist
1 Set
210 Reps
-
Day 4
1
Clap Push Up
4 Sets
10 Reps
-
2
Pull-Up (Weighted)
4 Sets
10 Reps
-
3
Push Up
4 Sets
10 Reps
-
4
Deficit Push Up
4 Sets
10 Reps
-
5
Shadow Boxing
3 Sets
1 mins
-
6
Mountain Climber
3 Sets
100 Reps
-
Day 5
1
Diamond Push Up
4 Sets
80 Reps
-
2
Rammurthy Dand
4 Sets
15 Reps
-
3
Skull Crusher (Bodyweight)
4 Sets
10 Reps
-
4
Pike Push Up
4 Sets
20 Reps
-
5
Stick Curls
4 Sets
80 Reps
-
6
Stick Curls
4 Sets
80 Reps
-
Day 6
1
Jump Squat
4 Sets
10 Reps
-
2
Jump Switch Lunge
4 Sets
15 Reps
-
3
Pogo Hop
4 Sets
100 Reps
-
4
Mountain Climber
4 Sets
100 Reps
-
5
Stick Fly
4 Sets
20 Reps
-
6
Band Face Pull
4 Sets
20 Reps
-
7
Shadow Boxing
3 Sets
1 mins
-