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Noobie Calisthenix

by Adam M.
277 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 15, 2024 08:20
  • Last Edited
    Jun 18, 2025 08:54

Summary

Unlock your potential with the Noobie Calisthenix program, a dynamic 4-week journey designed for beginners eager to build strength and confidence through bodyweight training. With five sessions each week, you'll engage in effective exercises like Push-Ups, Pike Push-Ups, and Planks, focusing on mastering form and increasing endurance. This program requires no equipment, making it perfect for at-home workouts. Embrace the challenge and transform your fitness routine—your body will thank you!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
RPE 9-9.5
2
Pike Pushup
2
3-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9.5-10
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
RPE 9-9.5
2
Pike Pushup
2
3-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9.5-10
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
RPE 9-9.5
2
Pike Pushup
2
3-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9.5-10
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
RPE 9-9.5
2
Pike Pushup
2
3-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9.5-10
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
RPE 9.5-10
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
RPE 9.5-10
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
RPE 9.5-10
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
RPE 9.5-10
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
@9-9.5
2
Pike Pushup
2 Sets
3-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
@9.5-10
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
@9.5-10
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