College Calisthenics
No gym no problem
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 3 | 130 reps |
| 1 | 10 reps | ||
| 2 | Wide Grip Pull-Up | 3 | 27 reps |
| 1 | 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
| 6 | Mountain Climber | 3 | 100 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, College Calisthenics is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 30 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
College Calisthenics is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
College Calisthenics is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
