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Bodybuilding with callisthenics

by Cameron W.

Program Description

To build mass with weights, bodybuilding, and callisthenics hybrid

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 18, 2025 09:29
  • Last Edited
    Jun 18, 2025 12:33

Summary

Transform your physique over 8 weeks with this innovative Bodybuilding with Calisthenics program. Designed for four days a week, this routine blends traditional weightlifting with bodyweight exercises to maximize muscle growth and strength. You'll engage multiple muscle groups through targeted movements like weighted dips, pull-ups, and cable extensions, ensuring a well-rounded upper body workout. Get ready to push your limits and redefine your strength with a program that challenges you to build muscle and enhance your athleticism!
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4.8 Stars with 10, 000+ Ratings
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
Upper Day Warmup
1
10 mins
-
2
Dip (Weighted)
2
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Preacher Curl Machine
2
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
6
AD Press (Smith Machine)
3
8-10 reps
-
7
Inverted Row
3
8-12 reps
-
8
JM Press (Smith Machine)
1
1
8-10 reps
8-10 reps
-
-
9
Lateral Raise (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upper Day Warmup
1
10 mins
-
2
Dip (Weighted)
2
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Preacher Curl Machine
2
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
6
AD Press (Smith Machine)
3
8-10 reps
-
7
Inverted Row
3
8-12 reps
-
8
JM Press (Smith Machine)
1
1
8-10 reps
8-10 reps
-
-
9
Lateral Raise (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upper Day Warmup
1
10 mins
-
2
Dip (Weighted)
2
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Preacher Curl Machine
2
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
6
AD Press (Smith Machine)
3
8-10 reps
-
7
Inverted Row
3
8-12 reps
-
8
JM Press (Smith Machine)
1
1
8-10 reps
8-10 reps
-
-
9
Lateral Raise (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upper Day Warmup
1
10 mins
-
2
Dip (Weighted)
2
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Preacher Curl Machine
2
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
6
AD Press (Smith Machine)
3
8-10 reps
-
7
Inverted Row
3
8-12 reps
-
8
JM Press (Smith Machine)
1
1
8-10 reps
8-10 reps
-
-
9
Lateral Raise (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upper Day Warmup
1
10 mins
-
2
Dip (Weighted)
2
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Preacher Curl Machine
2
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
6
AD Press (Smith Machine)
3
8-10 reps
-
7
Inverted Row
3
8-12 reps
-
8
JM Press (Smith Machine)
1
1
8-10 reps
8-10 reps
-
-
9
Lateral Raise (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upper Day Warmup
1
10 mins
-
2
Dip (Weighted)
2
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Preacher Curl Machine
2
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
6
AD Press (Smith Machine)
3
8-10 reps
-
7
Inverted Row
3
8-12 reps
-
8
JM Press (Smith Machine)
1
1
8-10 reps
8-10 reps
-
-
9
Lateral Raise (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upper Day Warmup
1
10 mins
-
2
Dip (Weighted)
2
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Preacher Curl Machine
2
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
6
AD Press (Smith Machine)
3
8-10 reps
-
7
Inverted Row
3
8-12 reps
-
8
JM Press (Smith Machine)
1
1
8-10 reps
8-10 reps
-
-
9
Lateral Raise (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upper Day Warmup
1
10 mins
-
2
Dip (Weighted)
2
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Preacher Curl Machine
2
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
6
AD Press (Smith Machine)
3
8-10 reps
-
7
Inverted Row
3
8-12 reps
-
8
JM Press (Smith Machine)
1
1
8-10 reps
8-10 reps
-
-
9
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Press
2
8-12 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Pendulum Squat
2
6-8 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Press
2
8-12 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Pendulum Squat
2
6-8 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Press
2
8-12 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Pendulum Squat
2
6-8 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Press
2
8-12 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Pendulum Squat
2
6-8 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Press
2
8-12 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Pendulum Squat
2
6-8 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Press
2
8-12 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Pendulum Squat
2
6-8 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Press
2
8-12 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Pendulum Squat
2
6-8 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Leg Press
2
8-12 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Pendulum Squat
2
6-8 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Day Warmup
1
10 mins
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
AD Press (Smith Machine)
3
8-10 reps
-
6
Inverted Row
3
8-12 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
10-12 reps
-
9
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Day Warmup
1
10 mins
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
AD Press (Smith Machine)
3
8-10 reps
-
6
Inverted Row
3
8-12 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
10-12 reps
-
9
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Day Warmup
1
10 mins
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
AD Press (Smith Machine)
3
8-10 reps
-
6
Inverted Row
3
8-12 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
10-12 reps
-
9
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Day Warmup
1
10 mins
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
AD Press (Smith Machine)
3
8-10 reps
-
6
Inverted Row
3
8-12 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
10-12 reps
-
9
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Day Warmup
1
10 mins
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
AD Press (Smith Machine)
3
8-10 reps
-
6
Inverted Row
3
8-12 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
10-12 reps
-
9
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Day Warmup
1
10 mins
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
AD Press (Smith Machine)
3
8-10 reps
-
6
Inverted Row
3
8-12 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
10-12 reps
-
9
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Day Warmup
1
10 mins
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
AD Press (Smith Machine)
3
8-10 reps
-
6
Inverted Row
3
8-12 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
10-12 reps
-
9
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Day Warmup
1
10 mins
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
AD Press (Smith Machine)
3
8-10 reps
-
6
Inverted Row
3
8-12 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
10-12 reps
-
9
Lateral Raise (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Pendulum Squat
2
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Leg Extension
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Pendulum Squat
2
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Leg Extension
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Pendulum Squat
2
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Leg Extension
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Pendulum Squat
2
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Leg Extension
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Pendulum Squat
2
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Leg Extension
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Pendulum Squat
2
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Leg Extension
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Pendulum Squat
2
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Leg Extension
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12 reps
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Pendulum Squat
2
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Leg Extension
2
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Upper Day Warmup
1 Set
10 mins
-
2
Dip (Weighted)
2 Sets
6-8 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
4
Preacher Curl Machine
2 Sets
-
5
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8 Reps
-
6
AD Press (Smith Machine)
3 Sets
8-10 Reps
-
7
Inverted Row
3 Sets
8-12 Reps
-
8
JM Press (Smith Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
9
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
Day 3
1
Upper Day Warmup
1 Set
10 mins
-
2
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
3
Incline Curl (Dumbbell)
2 Sets
8 Reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8 Reps
-
5
AD Press (Smith Machine)
3 Sets
8-10 Reps
-
6
Inverted Row
3 Sets
8-12 Reps
-
7
Dip (Weighted)
2 Sets
6-8 Reps
-
8
Tricep Extension (Cable)
2 Sets
10-12 Reps
-
9
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
Day 4
1
Standing Calf Raise
3 Sets
12 Reps
-
2
Seated Hamstring Curl
2 Sets
10-12 Reps
-
3
Pendulum Squat
2 Sets
6-8 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
5
Leg Extension
2 Sets
10 Reps
-
Day 2
1
Standing Calf Raise
3 Sets
12 Reps
-
2
Leg Press
2 Sets
8-12 Reps
-
3
Seated Hamstring Curl
2 Sets
10-12 Reps
-
4
Pendulum Squat
2 Sets
6-8 Reps
-
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-