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Calisthenic /Bodyweight Circuit
All LevelsFree

Calisthenic /Bodyweight Circuit

· Apr 2025
Free on iOS & Android

Overview

Length
12 weeks
Days / week
5 days
Level
Beginner, Advanced, Intermediate
Goal
Athletics, Bodyweight Fitness
Equipment
At Home
Session length
30 min
Build full body strength, muscle, and endurance through mastering bodyweight basics. Run through the circuit 1 or 2 times. Push for max reps on each exercise, and try to improve that number each workout. Rest as little as needed between each exercise. Beginners should do this 3 times a week. Intermediate 4 times a week. And advanced 5 times a week.

Who it's for

Athletes of all experience levels
Athletes focused on athletics and bodyweight fitness
Athletes who can train 5 days per week
Athletes who prefer training at home with minimal equipment

Muscle engagement

Front
Back
Upper Back
12.2%
Triceps
11.4%
Lats
11.4%
Abs
11.4%
Glutes
10.6%
Quadriceps
8.1%
Front Delts
7.3%
Hamstrings
7.3%
Chest
6.5%
Other
4.1%
Biceps
2.4%
Adductors
2.4%
Middle Delts
2.4%
Lower Back
2.4%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Pike Push Up1AMRAP@10
2Pull-Up (Bodyweight)1AMRAP@10
3Lunge (Bodyweight)1AMRAP@10
4Hanging Leg Raise1AMRAP@10
5Dip (Bodyweight)1AMRAP@10
6Chin-Up (Bodyweight)1AMRAP@10
7Squat (Bodyweight)1AMRAP@10
8Mountain Climber1AMRAP@10
9Push Up1AMRAP@10
10Inverted Row1AMRAP@10
11Glute Bridge (Bodyweight)1AMRAP@10
12Sit Up1AMRAP@10
13Burpee1AMRAP@10
#ExerciseSetsRepsLoad
1Pike Push Up1AMRAP@10
2Pull-Up (Bodyweight)1AMRAP@10
3Lunge (Bodyweight)1AMRAP@10
4Hanging Leg Raise1AMRAP@10
5Dip (Bodyweight)1AMRAP@10
6Chin-Up (Bodyweight)1AMRAP@10
7Squat (Bodyweight)1AMRAP@10
8Mountain Climber1AMRAP@10
9Push Up1AMRAP@10
10Inverted Row1AMRAP@10
11Glute Bridge (Bodyweight)1AMRAP@10
12Sit Up1AMRAP@10
13Burpee1AMRAP@10
#ExerciseSetsRepsLoad
1Pike Push Up1AMRAP@10
2Pull-Up (Bodyweight)1AMRAP@10
3Lunge (Bodyweight)1AMRAP@10
4Hanging Leg Raise1AMRAP@10
5Dip (Bodyweight)1AMRAP@10
6Chin-Up (Bodyweight)1AMRAP@10
7Squat (Bodyweight)1AMRAP@10
8Mountain Climber1AMRAP@10
9Push Up1AMRAP@10
10Inverted Row1AMRAP@10
11Glute Bridge (Bodyweight)1AMRAP@10
12Sit Up1AMRAP@10
13Burpee1AMRAP@10
#ExerciseSetsRepsLoad
1Pike Push Up1AMRAP@10
2Pull-Up (Bodyweight)1AMRAP@10
3Lunge (Bodyweight)1AMRAP@10
4Hanging Leg Raise1AMRAP@10
5Dip (Bodyweight)1AMRAP@10
6Chin-Up (Bodyweight)1AMRAP@10
7Squat (Bodyweight)1AMRAP@10
8Mountain Climber1AMRAP@10
9Push Up1AMRAP@10
10Inverted Row1AMRAP@10
11Glute Bridge (Bodyweight)1AMRAP@10
12Sit Up1AMRAP@10
13Burpee1AMRAP@10
#ExerciseSetsRepsLoad
1Pike Push Up1AMRAP@10
2Pull-Up (Bodyweight)1AMRAP@10
3Lunge (Bodyweight)1AMRAP@10
4Hanging Leg Raise1AMRAP@10
5Dip (Bodyweight)1AMRAP@10
6Chin-Up (Bodyweight)1AMRAP@10
7Squat (Bodyweight)1AMRAP@10
8Mountain Climber1AMRAP@10
9Push Up1AMRAP@10
10Inverted Row1AMRAP@10
11Glute Bridge (Bodyweight)1AMRAP@10
12Sit Up1AMRAP@10
13Burpee1AMRAP@10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Calisthenic /Bodyweight Circuit is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.

Calisthenic /Bodyweight Circuit is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Calisthenic /Bodyweight Circuit 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

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