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BoostcampPNG

Calisthenics 2 months training

by Rizuoki
1 athletes joined

Program Description

Improve your body. First of all, train your technique, you dont need to chase after the quantity. ORANGE IS A WARM-UP, NOT DROP SETS

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness, Powerbuilding
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 06, 2026 06:25
  • Last Edited
    Feb 09, 2026 10:46
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Front Delts
12%
Chest
10.5%
Glutes
10.5%
Abs
9.4%
Hamstrings
8.9%
Quadriceps
8.4%
Other
7.9%
Upper Back
5.8%
Lats
4.2%
Calves
3.1%
Biceps
2.1%
Adductors
2.1%
Middle Delts
1.6%
Lower Back
1.6%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jog
1
RPE 1
1B
Jumping Jack
1
30 reps
RPE 1
1C
Stretching
1
RPE 1
2
Push Up
4
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Dip (Bodyweight)
4
15 reps
RPE 8
5
Pike Push Up
3
12 reps
RPE 8
6
Plank to Push Up
3
15 reps
RPE 8
7
Stretching
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jog
1
RPE 1
1B
Jumping Jack
1
30 reps
RPE 1
1C
Stretching
1
RPE 1
2
Push Up
4
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Dip (Bodyweight)
4
15 reps
RPE 8
5
Pike Push Up
3
12 reps
RPE 8
6
Plank to Push Up
3
15 reps
RPE 8
7
Stretching
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jog
1
RPE 1
1B
Jumping Jack
1
30 reps
RPE 1
1C
Stretching
1
RPE 1
2
Push Up
4
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Dip (Bodyweight)
4
15 reps
RPE 8
5
Pike Push Up
3
12 reps
RPE 8
6
Plank to Push Up
3
15 reps
RPE 8
7
Stretching
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jog
1
RPE 1
1B
Jumping Jack
1
30 reps
RPE 1
1C
Stretching
1
RPE 1
2
Push Up
4
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Dip (Bodyweight)
4
15 reps
RPE 8
5
Pike Push Up
3
12 reps
RPE 8
6
Plank to Push Up
3
15 reps
RPE 8
7
Stretching
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
-
1B
Jump Rope
1
-
1C
Jog
1
-
2
Decline Push Up
4
15 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
-
4
Dip (Bodyweight)
4
15 reps
-
5
Archer Push-Up
3
10 reps
-
6
Plank to Push Up
1
20 reps
-
7
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
-
1B
Jump Rope
1
-
1C
Jog
1
-
2
Decline Push Up
4
15 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
-
4
Dip (Bodyweight)
4
15 reps
-
5
Archer Push-Up
3
10 reps
-
6
Plank to Push Up
1
20 reps
-
7
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
-
1B
Jump Rope
1
-
1C
Jog
1
-
2
Decline Push Up
4
15 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
-
4
Dip (Bodyweight)
4
15 reps
-
5
Archer Push-Up
3
10 reps
-
6
Plank to Push Up
1
20 reps
-
7
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
-
1B
Jump Rope
1
-
1C
Jog
1
-
2
Decline Push Up
4
15 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
-
4
Dip (Bodyweight)
4
15 reps
-
5
Archer Push-Up
3
10 reps
-
6
Plank to Push Up
1
20 reps
-
7
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dynamic Leg Swings
1
-
1B
Light Jog
1
RPE 1
2
Squat (Bodyweight)
4
25 reps
RPE 8
3
Lunge (Bodyweight)
4
20 reps
RPE 10
4
Glute Bridge (Bodyweight)
3
25 reps
RPE 10
5
Calf Raise (Bodyweight)
3
25 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dynamic Leg Swings
1
-
1B
Light Jog
1
RPE 1
2
Squat (Bodyweight)
4
25 reps
RPE 8
3
Lunge (Bodyweight)
4
20 reps
RPE 10
4
Glute Bridge (Bodyweight)
3
25 reps
RPE 10
5
Calf Raise (Bodyweight)
3
25 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dynamic Leg Swings
1
-
1B
Light Jog
1
RPE 1
2
Squat (Bodyweight)
4
25 reps
RPE 8
3
Lunge (Bodyweight)
4
20 reps
RPE 10
4
Glute Bridge (Bodyweight)
3
25 reps
RPE 10
5
Calf Raise (Bodyweight)
3
25 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dynamic Leg Swings
1
-
1B
Light Jog
1
RPE 1
2
Squat (Bodyweight)
4
25 reps
RPE 8
3
Lunge (Bodyweight)
4
20 reps
RPE 10
4
Glute Bridge (Bodyweight)
3
25 reps
RPE 10
5
Calf Raise (Bodyweight)
3
25 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dynamic Leg Swings
1
-
1B
Light Jog
1
-
2
Pistol Squat
4
10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
15 reps
-
4
Glute Bridge (Bodyweight)
3
20 reps
-
5
Calf Raise (Bodyweight)
3
30 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Windshield Wipers
1
15 reps
-
8
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dynamic Leg Swings
1
-
1B
Light Jog
1
-
2
Pistol Squat
4
10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
15 reps
-
4
Glute Bridge (Bodyweight)
3
20 reps
-
5
Calf Raise (Bodyweight)
3
30 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Windshield Wipers
1
15 reps
-
8
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dynamic Leg Swings
1
-
1B
Light Jog
1
-
2
Pistol Squat
4
10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
15 reps
-
4
Glute Bridge (Bodyweight)
3
20 reps
-
5
Calf Raise (Bodyweight)
3
30 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Windshield Wipers
1
15 reps
-
8
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dynamic Leg Swings
1
-
1B
Light Jog
1
-
2
Pistol Squat
4
10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
15 reps
-
4
Glute Bridge (Bodyweight)
3
20 reps
-
5
Calf Raise (Bodyweight)
3
30 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Windshield Wipers
1
15 reps
-
8
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jog
1
RPE 1
1B
Jumping Jack
1
30 reps
RPE 1
1C
Stretching
1
RPE 1
2
Push Up
4
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Dip (Bodyweight)
4
15 reps
RPE 8
5
Pike Push Up
3
12 reps
RPE 8
6
Plank to Push Up
3
15 reps
RPE 8
7
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jog
1
RPE 1
1B
Jumping Jack
1
30 reps
RPE 1
1C
Stretching
1
RPE 1
2
Push Up
4
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Dip (Bodyweight)
4
15 reps
RPE 8
5
Pike Push Up
3
12 reps
RPE 8
6
Plank to Push Up
3
15 reps
RPE 8
7
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jog
1
RPE 1
1B
Jumping Jack
1
30 reps
RPE 1
1C
Stretching
1
RPE 1
2
Push Up
4
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Dip (Bodyweight)
4
15 reps
RPE 8
5
Pike Push Up
3
12 reps
RPE 8
6
Plank to Push Up
3
15 reps
RPE 8
7
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jog
1
RPE 1
1B
Jumping Jack
1
30 reps
RPE 1
1C
Stretching
1
RPE 1
2
Push Up
4
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Dip (Bodyweight)
4
15 reps
RPE 8
5
Pike Push Up
3
12 reps
RPE 8
6
Plank to Push Up
3
15 reps
RPE 8
7
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
-
1B
Jump Rope
1
-
1C
Jog
1
-
2
Decline Push Up
4
15 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
-
4
Dip (Bodyweight)
4
15 reps
-
5
Archer Push-Up
3
10 reps
-
6
Plank to Push Up
1
20 reps
-
7
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
-
1B
Jump Rope
1
-
1C
Jog
1
-
2
Decline Push Up
4
15 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
-
4
Dip (Bodyweight)
4
15 reps
-
5
Archer Push-Up
3
10 reps
-
6
Plank to Push Up
1
20 reps
-
7
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
-
1B
Jump Rope
1
-
1C
Jog
1
-
2
Decline Push Up
4
15 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
-
4
Dip (Bodyweight)
4
15 reps
-
5
Archer Push-Up
3
10 reps
-
6
Plank to Push Up
1
20 reps
-
7
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
-
1B
Jump Rope
1
-
1C
Jog
1
-
2
Decline Push Up
4
15 reps
-
3
Pull-Up (Bodyweight)
4
12 reps
-
4
Dip (Bodyweight)
4
15 reps
-
5
Archer Push-Up
3
10 reps
-
6
Plank to Push Up
1
20 reps
-
7
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dynamic Leg Swings
1
-
1B
Light Jog
1
RPE 1
2
Squat (Bodyweight)
4
25 reps
RPE 8
3
Lunge (Bodyweight)
4
20 reps
RPE 10
4
Glute Bridge (Bodyweight)
3
25 reps
RPE 10
5
Calf Raise (Bodyweight)
3
25 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dynamic Leg Swings
1
-
1B
Light Jog
1
RPE 1
2
Squat (Bodyweight)
4
25 reps
RPE 8
3
Lunge (Bodyweight)
4
20 reps
RPE 10
4
Glute Bridge (Bodyweight)
3
25 reps
RPE 10
5
Calf Raise (Bodyweight)
3
25 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dynamic Leg Swings
1
-
1B
Light Jog
1
RPE 1
2
Squat (Bodyweight)
4
25 reps
RPE 8
3
Lunge (Bodyweight)
4
20 reps
RPE 10
4
Glute Bridge (Bodyweight)
3
25 reps
RPE 10
5
Calf Raise (Bodyweight)
3
25 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dynamic Leg Swings
1
-
1B
Light Jog
1
RPE 1
2
Squat (Bodyweight)
4
25 reps
RPE 8
3
Lunge (Bodyweight)
4
20 reps
RPE 10
4
Glute Bridge (Bodyweight)
3
25 reps
RPE 10
5
Calf Raise (Bodyweight)
3
25 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Russian Twist
3
20 reps
RPE 8
8
Stretching
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dynamic Leg Swings
1
-
1B
Light Jog
1
-
2
Pistol Squat
4
10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
15 reps
-
4
Glute Bridge (Bodyweight)
3
20 reps
-
5
Calf Raise (Bodyweight)
3
30 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Windshield Wipers
1
15 reps
-
8
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dynamic Leg Swings
1
-
1B
Light Jog
1
-
2
Pistol Squat
4
10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
15 reps
-
4
Glute Bridge (Bodyweight)
3
20 reps
-
5
Calf Raise (Bodyweight)
3
30 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Windshield Wipers
1
15 reps
-
8
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dynamic Leg Swings
1
-
1B
Light Jog
1
-
2
Pistol Squat
4
10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
15 reps
-
4
Glute Bridge (Bodyweight)
3
20 reps
-
5
Calf Raise (Bodyweight)
3
30 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Windshield Wipers
1
15 reps
-
8
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dynamic Leg Swings
1
-
1B
Light Jog
1
-
2
Pistol Squat
4
10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
15 reps
-
4
Glute Bridge (Bodyweight)
3
20 reps
-
5
Calf Raise (Bodyweight)
3
30 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Windshield Wipers
1
15 reps
-
8
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Week 1
1 / 8 Weeks
Day 1
1A
Jog
1 Set
@1
1B
Jumping Jack
1 Set
30 Reps
@1
1C
Stretching
1 Set
@1
2
Push Up
4 Sets
15 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Dip (Bodyweight)
4 Sets
15 Reps
@8
5
Pike Push Up
3 Sets
12 Reps
@8
6
Plank to Push Up
3 Sets
15 Reps
@8
7
Stretching
1 Set
15 mins
-
Day 2
1A
Dynamic Leg Swings
1 Set
-
1B
Light Jog
1 Set
@1
2
Squat (Bodyweight)
4 Sets
25 Reps
@8
3
Lunge (Bodyweight)
4 Sets
20 Reps
@10
4
Glute Bridge (Bodyweight)
3 Sets
25 Reps
@10
5
Calf Raise (Bodyweight)
3 Sets
25 Reps
@10
6
Hanging Leg Raise
3 Sets
12 Reps
@8
7
Russian Twist
3 Sets
20 Reps
@8
8
Stretching
1 Set
15 mins
-
Day 3
1
Stretching
1 Set
15 mins
-
Day 4
1A
Jog
1 Set
@1
1B
Jumping Jack
1 Set
30 Reps
@1
1C
Stretching
1 Set
@1
2
Push Up
4 Sets
15 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Dip (Bodyweight)
4 Sets
15 Reps
@8
5
Pike Push Up
3 Sets
12 Reps
@8
6
Plank to Push Up
3 Sets
15 Reps
@8
7
Stretching
1 Set
15 mins
-
Day 5
1A
Dynamic Leg Swings
1 Set
-
1B
Light Jog
1 Set
@1
2
Squat (Bodyweight)
4 Sets
25 Reps
@8
3
Lunge (Bodyweight)
4 Sets
20 Reps
@10
4
Glute Bridge (Bodyweight)
3 Sets
25 Reps
@10
5
Calf Raise (Bodyweight)
3 Sets
25 Reps
@10
6
Hanging Leg Raise
3 Sets
12 Reps
@8
7
Russian Twist
3 Sets
20 Reps
@8
8
Stretching
1 Set
15 mins
-
Day 6
1
Stretching
1 Set
15 mins
-
Day 7
1
Stretching
1 Set
15 mins
-