Calisthenics Strength Base (Dumbbell Edition)
Your foundation for calisthenics power.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 15 reps | @10 |
| 2 | Pec Fly (Dumbbell) | 3 | 12 reps | @10 |
| 3 | Seated Overhead Press (Dumbbell) | 4 | 12 reps | @10 |
| 4 | Lateral Raise (Dumbbell) | 3 | 15 reps | @10 |
| 5 | French Press | 3 | 15 reps | @10 |
| 6 | Diamond Push Up | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dumbbell Row | 4 | 12–15 reps | @10 |
| 2 | Deadlift (Dumbbell) | 4 | 12–15 reps | @10 |
| 3 | Dumbbell Shrugs | 4 | 12–15 reps | @10 |
| 4 | Bicep Curl (Dumbbell) | 3 | 12–15 reps | @10 |
| 5 | Hammer Curl (Dumbbell) | 3 | 12–15 reps | @10 |
| 6 | Superman Hold | 3 | 1 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Dumbbell) | 4 | 12–15 reps | @10 |
| 2 | Romanian Deadlift (Dumbbell) | 4 | 10–15 reps | @10 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 10–15 reps | @10 |
| 4 | Calf Raises | 4 | 12–20 reps | @10 |
| 5 | Side Plank | 3 | 1 min | @10 |
| 6 | Russian Twist (Dumbbell) | 3 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Arnold Press | 4 | 10–15 reps | @10 |
| 2 | Lateral Raise (Dumbbell) | 4 | 10–15 reps | @10 |
| 3 | Dumbbell Front Raise | 3 | 12–15 reps | @10 |
| 4 | Upright Row (Dumbbell) | 3 | 10–15 reps | @10 |
| 5 | Dumbbell Shrugs | 3 | 12–15 reps | @10 |
| 6 | Pike Push Up | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 3 | 10–15 reps | @10 |
| 2 | Hammer Curl (Dumbbell) | 3 | 12–15 reps | @10 |
| 3 | Dumbbell Kickback | 3 | 10–15 reps | @10 |
| 4 | Hanging Leg Raise | 4 | 10–12 reps | @10 |
| 5 | Plank To Shoulder Tap | 3 | 20 reps | @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, Calisthenics Strength Base (Dumbbell Edition) 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 program is built around a dumbbell only. 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 60 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.
Calisthenics Strength Base (Dumbbell Edition) 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.
Calisthenics Strength Base (Dumbbell Edition) 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
