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Noobie Calisthenix

by Jack M.
31 athletes joined

Program Description

For this who can barely do push-ups or pull-ups or can’t do any at all Build muscle and strength at calisthenics with the basic frame work to start skills after You should have some light db at home and a pull-up bar

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 26, 2024 03:18
  • Last Edited
    Jun 17, 2025 01:45

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
Triceps
12.5%
Front Delts
11.5%
Upper Back
10.2%
Abs
9.2%
Chest
7.7%
Quadriceps
7.7%
Rear Delts
7.4%
Lats
6.4%
Biceps
6.4%
Glutes
5.9%
Middle Delts
5.1%
Hamstrings
3.8%
Forearms
3.6%
Other
1.3%
Adductors
0.8%
Calves
0.3%
Lower Back
0.3%
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
4
5-15 reps
-
2
Pike Pushup
2
3-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Push Up (Knees)
1
AMRAP
RPE 10
5
Plank
1
AMRAP
RPE 10
6
Sit Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
4
5-15 reps
-
2
Pike Pushup
2
3-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Push Up (Knees)
1
AMRAP
RPE 10
5
Plank
1
AMRAP
RPE 10
6
Sit Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
4
5-15 reps
-
2
Pike Pushup
2
3-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Push Up (Knees)
1
AMRAP
RPE 10
5
Plank
1
AMRAP
RPE 10
6
Sit Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
4
5-15 reps
-
2
Pike Pushup
2
3-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Push Up (Knees)
1
AMRAP
RPE 10
5
Plank
1
AMRAP
RPE 10
6
Sit Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Row Between Chairs
5
6-10 reps
RPE 9.5
2
Dead Hang
2
5-20 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
5-12 reps
-
4
Hanging Leg Raise
1
3-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Row Between Chairs
5
6-10 reps
RPE 9.5
2
Dead Hang
2
5-20 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
5-12 reps
-
4
Hanging Leg Raise
1
3-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Row Between Chairs
5
6-10 reps
RPE 9.5
2
Dead Hang
2
5-20 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
5-12 reps
-
4
Hanging Leg Raise
1
3-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Row Between Chairs
5
6-10 reps
RPE 9.5
2
Dead Hang
2
5-20 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
5-12 reps
-
4
Hanging Leg Raise
1
3-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1-2 mins
RPE 8.5
2
Goblet Squat
3
5-20 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-12 reps
RPE 10
4
Bulgarian Split Squat (Bodyweight)
1
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1-2 mins
RPE 8.5
2
Goblet Squat
3
5-20 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-12 reps
RPE 10
4
Bulgarian Split Squat (Bodyweight)
1
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1-2 mins
RPE 8.5
2
Goblet Squat
3
5-20 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-12 reps
RPE 10
4
Bulgarian Split Squat (Bodyweight)
1
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1-2 mins
RPE 8.5
2
Goblet Squat
3
5-20 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-12 reps
RPE 10
4
Bulgarian Split Squat (Bodyweight)
1
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
AMRAP
RPE 10
2
Dead Hang
1
0.7-2 mins
RPE 10
3
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 10
4
Tricep Extension (Dumbbell)
2
5-15 reps
RPE 10
5
Y Raise
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
AMRAP
RPE 10
2
Dead Hang
1
0.7-2 mins
RPE 10
3
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 10
4
Tricep Extension (Dumbbell)
2
5-15 reps
RPE 10
5
Y Raise
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
AMRAP
RPE 10
2
Dead Hang
1
0.7-2 mins
RPE 10
3
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 10
4
Tricep Extension (Dumbbell)
2
5-15 reps
RPE 10
5
Y Raise
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
AMRAP
RPE 10
2
Dead Hang
1
0.7-2 mins
RPE 10
3
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 10
4
Tricep Extension (Dumbbell)
2
5-15 reps
RPE 10
5
Y Raise
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Pushup
1
AMRAP
RPE 10
2
Reverse Plank
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Sit Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Pushup
1
AMRAP
RPE 10
2
Reverse Plank
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Sit Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Pushup
1
AMRAP
RPE 10
2
Reverse Plank
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Sit Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Pushup
1
AMRAP
RPE 10
2
Reverse Plank
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Sit Up
1
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Push Up (Knees)
4 Sets
5-15 Reps
-
2
Pike Pushup
2 Sets
3-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
-
4
Push Up (Knees)
1 Set
AMRAP
@10
5
Plank
1 Set
AMRAP
@10
6
Sit Up
1 Set
AMRAP
@10
Day 2
1
Row Between Chairs
5 Sets
6-10 Reps
@9.5
2
Dead Hang
2 Sets
5-20 Reps
@10
3
Rear Delt Fly (Dumbbell)
3 Sets
5-12 Reps
-
4
Hanging Leg Raise
1 Set
3-15 Reps
@9.5
Day 3
1
Vertical Jump
1 Set
1-2 mins
@8.5
2
Goblet Squat
3 Sets
5-20 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
5-12 Reps
@10
4
Bulgarian Split Squat (Bodyweight)
1 Set
1-2 mins
@9
Day 4
1
Push Up (Knees)
1 Set
AMRAP
@10
2
Dead Hang
1 Set
0.7-2 mins
@10
3
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-15 Reps
@10
5
Y Raise
2 Sets
5-15 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
5-15 Reps
@10
Day 5
1
Pike Pushup
1 Set
AMRAP
@10
2
Reverse Plank
1 Set
AMRAP
@10
3
Plank
1 Set
AMRAP
@10
4
Sit Up
1 Set
AMRAP
@10