Calisthenics Intro w/ Core & Grip Builder
2-day accessory plan to boost grip, core stability, and pull-up strength with calisthenics, joint-prep, and functional hypertrophy work
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | HIIT Sprints | 1 | 15 min | @8 |
| 2 | Stretching | 1 | 1 min | @6 |
| 3 | Band Pull Apart | 1 | 1 min | @6 |
| 4 | Shoulder Dislocates (Band) | 1 | 1 min | @6 |
| 5 | Wrist Curls | 1 | 1 min | @6 |
| 6 | Wrist Rotations | 1 | 1 min | @6 |
| 7 | Wrist Circles | 1 | 1 min | @6 |
| Superset | ||||
| 8A | Pull-Up (Weighted) | 1 | 5 reps | @8 |
| 1 | 4 reps | @8 | ||
| 1 | 3 reps | @8 | ||
| 1 | 2 reps | @8 | ||
| 1 | 1 rep | @10 | ||
| 8B | Pull-Up (Neutral Grip, Weighted) | 1 | 5 reps | @8 |
| 1 | 4 reps | @8 | ||
| 1 | 3 reps | @8 | ||
| 1 | 2 reps | @8 | ||
| 1 | 1 rep | @10 | ||
| 8C | Chin-Up (Weighted) | 1 | 5 reps | @8 |
| 1 | 4 reps | @8 | ||
| 1 | 3 reps | @8 | ||
| 1 | 2 reps | @8 | ||
| 1 | 1 rep | @10 | ||
| 9 | Planch Lean | 3 | 0–1 min | @8 |
| Superset | ||||
| 10A | Plank | 3 | 1 min | @6 |
| 10B | Russian Twist (Dumbbell) | 3 | 10–15 reps | @8 |
| 11 | Reverse Bicep Curl (EZ Bar) | 2 | 8–12 reps | @8 |
| 12 | Farmer's Walk (Weighted) | 2 | 1 min | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | HIIT Sprints | 1 | 15 min | @8 |
| 2 | Stretching | 1 | 5 min | @6 |
| 3 | Dead Hang | 1 | 1 min | @8 |
| 4 | Ab Coaster | 3 | 15–25 reps | @8 |
| Superset | ||||
| 5A | Wrist Curls | 3 | 8–12 reps | @8 |
| 5B | Side Bend (Dumbbell) | 3 | 15 reps | @8 |
| Superset | ||||
| 6A | Preacher Curl (EZ Bar) | 3 | 8–12 reps | @8 |
| 6B | Skull Crusher (Barbell) | 3 | 8–12 reps | @8 |
| 7 | Hanging Leg Raise | 3 | 5–10 reps | @8 |
| Superset | ||||
| 8A | Plate Rotations | 2 | 1 min | @8 |
| 8B | Pike Push Up | 2 | 15–25 reps | @8 |
| 8C | Plate Pinch | 2 | 0–1 min | @8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Calisthenics Intro w/ Core & Grip Builder is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a dumbbell only. 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 60 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.
Calisthenics Intro w/ Core & Grip Builder is structured around 2 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Calisthenics Intro w/ Core & Grip Builder 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
