Calisthenics and Weight Lifting

by Saphalya A.

4 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
Aug 13, 2025 08:26

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.

Muscle Engagement

Front

Back

MuscleSet

Abs

11.9%

Triceps

11.3%

Chest

10.3%

Quadriceps

9.5%

Glutes

9.1%

Upper Back

9.1%

Front Delts

8.7%

Lats

8.3%

Hamstrings

7.1%

Biceps

4.4%

Middle Delts

4%

Rear Delts

2.4%

Lower Back

1.6%

Adductors

1.6%

Forearms

0.8%

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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

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

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

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

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

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

-

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

-