تحدي كاليستينكس لمدة 30 يوم

by Raghad

Program Description

Embark on a transformative journey with the 30-Day Calisthenics Challenge! This comprehensive 4-week program is designed to sculpt your body and build strength through a variety of bodyweight exercises, targeting all major muscle groups. With 16 workout days packed into just 60 minutes each, you'll enhance your powerlifting skills and athletic performance while accommodating both beginners and intermediates. Get ready to elevate your fitness game and achieve your goals with structured routines that keep you motivated and challenged every step of the way!

Program Overview

Level
Beginner, Intermediate
Goal
Muscle & Sculpting, Powerlifting, Athletics
Equipment
At Home
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jul 20, 2025 03:30
Last Edited
Jul 20, 2025 04:32

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Pull-Up (Assisted)

5-8 reps

Push Up

10-15 reps

Dips Between Chairs

6-10 reps

Hollow Hold

30-45 secs

Plank

1 mins

Day 1

Pull-Up (Assisted)

5-8 reps

Push Up

10-15 reps

Dips Between Chairs

6-10 reps

Hollow Hold

30-45 secs

Plank

1 mins

Day 1

Pull-Up (Assisted)

5-8 reps

Push Up

10-15 reps

Dips Between Chairs

6-10 reps

Hollow Hold

30-45 secs

Plank

1 mins

Day 1

Pull-Up (Assisted)

5-8 reps

Push Up

10-15 reps

Dips Between Chairs

6-10 reps

Hollow Hold

30-45 secs

Plank

1 mins

Day 2

Squat (Dumbbell)

15-20 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Glute Bridge (Dumbbell)

12-15 reps

Hanging Knee Raise

10-15 reps

Side Plank

30 secs

Day 2

Squat (Dumbbell)

15-20 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Glute Bridge (Dumbbell)

12-15 reps

Hanging Knee Raise

10-15 reps

Side Plank

30 secs

Day 2

Squat (Dumbbell)

15-20 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Glute Bridge (Dumbbell)

12-15 reps

Hanging Knee Raise

10-15 reps

Side Plank

30 secs

Day 2

Squat (Dumbbell)

15-20 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Glute Bridge (Dumbbell)

12-15 reps

Hanging Knee Raise

10-15 reps

Side Plank

30 secs

Day 3

Inverted Row

12-15 reps

Incline Bench Press (Dumbbell)

15-20 reps

Pike Push Up

8-12 reps

Plank Walkout

8-12 reps

V-Up

12-15 reps

Day 3

Inverted Row

12-15 reps

Incline Bench Press (Dumbbell)

15-20 reps

Pike Push Up

8-12 reps

Plank Walkout

8-12 reps

V-Up

12-15 reps

Day 3

Inverted Row

12-15 reps

Incline Bench Press (Dumbbell)

15-20 reps

Pike Push Up

8-12 reps

Plank Walkout

8-12 reps

V-Up

12-15 reps

Day 3

Inverted Row

12-15 reps

Incline Bench Press (Dumbbell)

15-20 reps

Pike Push Up

8-12 reps

Plank Walkout

8-12 reps

V-Up

12-15 reps

Day 4

Step-Up (Weighted)

12-10 reps

Walking Lunge

20 reps

Wall Sit

45 reps

Reverse Abs Crunch (Bodyweight)

15-20 reps

Dead Bug

12-15 reps

Day 4

Step-Up (Weighted)

12-10 reps

Walking Lunge

20 reps

Wall Sit

45 reps

Reverse Abs Crunch (Bodyweight)

15-20 reps

Dead Bug

12-15 reps

Day 4

Step-Up (Weighted)

12-10 reps

Walking Lunge

20 reps

Wall Sit

45 reps

Reverse Abs Crunch (Bodyweight)

15-20 reps

Dead Bug

12-15 reps

Day 4

Step-Up (Weighted)

12-10 reps

Walking Lunge

20 reps

Wall Sit

45 reps

Reverse Abs Crunch (Bodyweight)

15-20 reps

Dead Bug

12-15 reps

Day 1

Pull-Up (Assisted)

4 Sets

5-8 Reps

Push Up

4 Sets

10-15 Reps

Dips Between Chairs

4 Sets

6-10 Reps

Hollow Hold

4 Sets

30-45 secs

Plank

3 Sets

1 mins

Day 2

Squat (Dumbbell)

4 Sets

15-20 Reps

Bulgarian Split Squat (Dumbbell)

4 Sets

8-12 Reps

Glute Bridge (Dumbbell)

4 Sets

12-15 Reps

Hanging Knee Raise

4 Sets

10-15 Reps

Side Plank

6 Sets

30 secs

Day 3

Inverted Row

4 Sets

12-15 Reps

Incline Bench Press (Dumbbell)

4 Sets

15-20 Reps

Pike Push Up

3 Sets

8-12 Reps

Plank Walkout

3 Sets

8-12 Reps

V-Up

4 Sets

12-15 Reps

Day 4

Step-Up (Weighted)

4 Sets

12-10 Reps

Walking Lunge

4 Sets

20 Reps

Wall Sit

4 Sets

45 Reps

Reverse Abs Crunch (Bodyweight)

4 Sets

15-20 Reps

Dead Bug

3 Sets

12-15 Reps