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The Longevity Program
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The Longevity Program

Transform your strength and endurance from now until death. Take a week off every 6 weeks, and watch yourself master your bodyweight.

Rose F.
Rose F.· Aug 2025
5athletes running this program
iOS & Android

Overview

Length
18 weeks
Days / week
6 days
Level
Intermediate, Advanced, Beginner
Goal
Athletics, Bodyweight Fitness
Equipment
At Home
Session length
20 min
The Longevity Program: Embark on a lifelong journey designed to build strength and enhance your overall fitness. This program features a comprehensive mix of bodyweight exercises, including weighted pull-ups, push-ups, and inverted rows, strategically structured to challenge your muscles and improve endurance. With 6 days of training each week, expect to push your limits and achieve impressive results in strength and core stability. Get ready to transform your body and elevate your performance! How it works: “The hardest part is showing up.” Live by that quote. The only goal here is consistency. Not reps, not weight, not mass, just consistency. You’ll do this program daily, minus Sundays. To increase difficulty, intensity, or resistance: - add pauses and static holds - switch to perfectly slow, controlled form - choose a more difficult variation of any given exercise - or, if you don’t get bored, just increase reps/sets Since this is a calisthenics program, it is encouraged to listen to your body and take days off as needed. On days off (other than Sundays, keep those free to reset and rest) Start getting a hang of skill work and freestyle flows. This can look like an L-sit to Handstand Pushup or even a crow pose to Baki pose. Continuously increase the difficulty of your freestyle flows as well. Most importantly: Have fun! You’re about to feel the greatest you’ve felt in a while. The strongest, most disciplined, most capable version of you.

Who it's for

Athletes of all experience levels
Athletes focused on athletics and bodyweight fitness
Athletes who can train 6 days per week
Athletes who prefer training at home with minimal equipment

Muscle engagement

Front
Back
Abs
15.9%
Lats
14.3%
Upper Back
14.3%
Triceps
14.3%
Front Delts
12.7%
Chest
7.9%
Middle Delts
6.4%
Hamstrings
5.3%
Rear Delts
4.8%
Biceps
3.1%
Other
1%
Week 1 Workouts
#ExerciseSetsReps
1Pull-Up (Weighted)20 reps
2Push Up20 reps
3Hanging Toes To Bar20 reps
#ExerciseSetsReps
1Inverted Row20 reps
2Handstand Push Up20 reps
3Dragon Fly20 reps
#ExerciseSetsReps
1Inverted Row20 reps
2Handstand Push Up20 reps
3L-sit20 min
#ExerciseSetsReps
1Inverted Row20 reps
2Handstand Push Up20 reps
3Hanging Toes To Bar20 reps
#ExerciseSetsReps
1Pull-Up (Weighted)20 reps
2Push Up20 reps
3L-sit20 min
#ExerciseSetsReps
1Chin-Up (Weighted)20 reps
2Push Up20 reps
3Dragon Fly20 reps

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, The Longevity Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This is a home workout program. No gym required. 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 20 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.

The Longevity Program is structured around 6 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Longevity Program 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

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android