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YUE CALI CALI BRAH

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Program Description

To get cursive script tattoos and genuinely like catchphrases in neon signs and get the jawline for a backwards trucker hat. Also to love Subarus and Patagonia even more than I already do.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 22, 2024 12:12
  • Last Edited
    Jun 18, 2025 11:14

Summary

Unleash your inner athlete with the YUE CALI CALI BRAH program, a dynamic 8-week journey designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a variety of bodyweight exercises, including Burpees, Pistol Squats, and Wall Sits, targeting full-body strength and endurance. This program requires no equipment, making it perfect for at-home workouts. Get ready to build muscle, improve your core stability, and boost your overall fitness—all while having fun!
Muscle Engagement
Front
Back
MuscleSet
Abs
18.1%
Quadriceps
17.7%
Other
13.3%
Triceps
11.3%
Chest
7.1%
Hamstrings
6%
Glutes
4.6%
Upper Back
4.4%
Lower Back
4.4%
Front Delts
3.5%
Middle Delts
3.3%
Biceps
3.3%
Calves
1.3%
Forearms
0.9%
Adductors
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
10 reps
-
2
V-Up
4
12 reps
-
3
Push Up
4
10 reps
-
4
Russian Twist
3
20 reps
-
5
Lunge (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
10 reps
-
2
V-Up
4
12 reps
-
3
Push Up
4
10 reps
-
4
Russian Twist
3
20 reps
-
5
Lunge (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
12 reps
-
2
V-Up
4
14 reps
-
3
Push Up
4
12 reps
-
4
Russian Twist
3
24 reps
-
5
Lunge (Bodyweight)
3
24 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
12 reps
-
2
V-Up
4
14 reps
-
3
Push Up
4
12 reps
-
4
Russian Twist
3
24 reps
-
5
Lunge (Bodyweight)
3
24 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
14 reps
-
2
V-Up
4
16 reps
-
3
Push Up
4
14 reps
-
4
Russian Twist
3
26 reps
-
5
Lunge (Bodyweight)
3
26 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
14 reps
-
2
V-Up
4
16 reps
-
3
Push Up
4
14 reps
-
4
Russian Twist
3
26 reps
-
5
Lunge (Bodyweight)
3
26 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
16 reps
-
2
V-Up
4
18 reps
-
3
Push Up
4
16 reps
-
4
Russian Twist
3
28 reps
-
5
Lunge (Bodyweight)
3
28 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
16 reps
-
2
V-Up
4
18 reps
-
3
Push Up
4
16 reps
-
4
Russian Twist
3
28 reps
-
5
Lunge (Bodyweight)
3
28 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
10 reps
-
2
Side Plank
4
1 mins
-
3
Sissy Squat
4
10 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Dolphin Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
10 reps
-
2
Side Plank
4
1 mins
-
3
Sissy Squat
4
10 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Dolphin Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
12 reps
-
2
Side Plank
4
1.2 mins
-
3
Sissy Squat
4
12 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Dolphin Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
12 reps
-
2
Side Plank
4
1.2 mins
-
3
Sissy Squat
4
12 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Dolphin Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
14 reps
-
2
Side Plank
4
1.5 mins
-
3
Sissy Squat
4
14 reps
-
4
Dip (Bodyweight)
4
12 reps
-
5
Dolphin Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
14 reps
-
2
Side Plank
4
1.5 mins
-
3
Sissy Squat
4
14 reps
-
4
Dip (Bodyweight)
4
12 reps
-
5
Dolphin Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
16 reps
-
2
Side Plank
4
1.8 mins
-
3
Sissy Squat
4
16 reps
-
4
Dip (Bodyweight)
4
14 reps
-
5
Dolphin Push Up
3
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
16 reps
-
2
Side Plank
4
1.8 mins
-
3
Sissy Squat
4
16 reps
-
4
Dip (Bodyweight)
4
14 reps
-
5
Dolphin Push Up
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
10 reps
-
2
Bird Dog
4
20 reps
-
3
Pistol Squat
3
10 reps
-
4
Jump Switch Lunge
3
10 reps
-
5
Wall Sit
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
10 reps
-
2
Bird Dog
4
20 reps
-
3
Pistol Squat
3
10 reps
-
4
Jump Switch Lunge
3
10 reps
-
5
Wall Sit
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
12 reps
-
2
Bird Dog
4
24 reps
-
3
Pistol Squat
3
12 reps
-
4
Jump Switch Lunge
3
12 reps
-
5
Wall Sit
3
1.2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
12 reps
-
2
Bird Dog
4
24 reps
-
3
Pistol Squat
3
12 reps
-
4
Jump Switch Lunge
3
12 reps
-
5
Wall Sit
3
1.2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
14 reps
-
2
Bird Dog
4
26 reps
-
3
Pistol Squat
3
14 reps
-
4
Jump Switch Lunge
3
14 reps
-
5
Wall Sit
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
14 reps
-
2
Bird Dog
4
26 reps
-
3
Pistol Squat
3
14 reps
-
4
Jump Switch Lunge
3
14 reps
-
5
Wall Sit
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
16 reps
-
2
Bird Dog
4
28 reps
-
3
Pistol Squat
3
16 reps
-
4
Jump Switch Lunge
3
16 reps
-
5
Wall Sit
3
1.8 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
16 reps
-
2
Bird Dog
4
28 reps
-
3
Pistol Squat
3
16 reps
-
4
Jump Switch Lunge
3
16 reps
-
5
Wall Sit
3
1.8 mins
-
Week 1
1 / 8 Weeks
Day 3
1
Burpee
4 Sets
10 Reps
-
2
Bird Dog
4 Sets
20 Reps
-
3
Pistol Squat
3 Sets
10 Reps
-
4
Jump Switch Lunge
3 Sets
10 Reps
-
5
Wall Sit
3 Sets
1 mins
-
Day 2
1
Burpee
4 Sets
10 Reps
-
2
Side Plank
4 Sets
1 mins
-
3
Sissy Squat
4 Sets
10 Reps
-
4
Dip (Bodyweight)
4 Sets
8 Reps
-
5
Dolphin Push Up
3 Sets
8 Reps
-
Day 1
1
Burpee
4 Sets
10 Reps
-
2
V-Up
4 Sets
12 Reps
-
3
Push Up
4 Sets
10 Reps
-
4
Russian Twist
3 Sets
20 Reps
-
5
Lunge (Bodyweight)
3 Sets
20 Reps
-