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Calisthenics and Weight Lifting

by Saphalya A.
3 athletes joined

Program Description

Time-efficient and effective workout plan to develop your fitness and physical appearance simultaneously.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jun 26, 2024 08:55
  • Last Edited
    Jul 14, 2024 05:23

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
2
Pistol Squat
3
6 reps
3
Hack Squat
3
10 reps
4
Pike Push Up
3
10 reps
5
Chest Fly (Cable)
3
15 reps
6
Ring Dip
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Curtsy Lunges
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Chin-Up (Bodyweight)
3
6 reps
3
Seated Row (Cable)
3
10 reps
4
Hanging Leg Raise
3
10 reps
5
Chest Supported Row (Machine)
3
10 reps
6
Cable Crunch
3
10 reps
7
Overhead Tricep Extension (Cable)
3
10 reps
8
Russian Twist
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Archer Pushups
1
2
8 reps
6 reps
3
Dumbbell Cluster
3
10 reps
4
Walking Lunge
3
10 reps
5
Leg Curl
3
10 reps
6
Ring Push Up
1
2
10 reps
8 reps
7
Rear Delt Fly (Dumbbell)
3
9 reps
8
Glute Kickback
3
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
2
Ring Dip
3
6 reps
3
Standing Pullover (Cable)
3
10 reps
4
Single Leg Tuck Up
3
8 reps
5
Preacher Curl (Dumbbell)
3
12 reps
6
Ab Wheel
3
8 reps
7
Tricep Rope Push Down (Cable)
1
12 reps
8
Side Plank
3
0.5-0.75 mins
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
2
Pistol Squat
3 Sets
6 Reps
3
Hack Squat
3 Sets
10 Reps
4
Pike Push Up
3 Sets
10 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
6
Ring Dip
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Curtsy Lunges
3 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Chin-Up (Bodyweight)
3 Sets
6 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Hanging Leg Raise
3 Sets
10 Reps
5
Chest Supported Row (Machine)
3 Sets
10 Reps
6
Cable Crunch
3 Sets
10 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
8
Russian Twist
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
2
Archer Pushups
1 Set
2 Sets
8 Reps
6 Reps
3
Dumbbell Cluster
3 Sets
10 Reps
4
Walking Lunge
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Ring Push Up
1 Set
2 Sets
10 Reps
8 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
9 Reps
8
Glute Kickback
3 Sets
6 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Ring Dip
3 Sets
6 Reps
3
Standing Pullover (Cable)
3 Sets
10 Reps
4
Single Leg Tuck Up
3 Sets
8 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
6
Ab Wheel
3 Sets
8 Reps
7
Tricep Rope Push Down (Cable)
1 Set
12 Reps
8
Side Plank
3 Sets
0.5-0.75 mins