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STRENGHT AND CALISTHENICS.

by Bruno L.

Program Description

Get strong, gain muscle and some endurance

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 07, 2024 08:43
  • Last Edited
    Jun 18, 2025 11:00

Summary

Unlock your strength potential with the **Strength and Calisthenics** program, a dynamic 4-week journey designed for those ready to elevate their fitness game. Comprising four training days each week, this program blends traditional strength training with bodyweight exercises, ensuring a comprehensive full-body workout. You'll tackle movements like barbell squats, weighted pull-ups, and kettlebell swings, all tailored to build muscle and enhance functional strength. Perfect for garage gym enthusiasts, this program will challenge your limits and transform your physique. Get ready to push, pull, and conquer!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Ring Dip
3
10 reps
70%
3
Kettlebell Clean and Press
3
15 reps
-
4
Dip (Bodyweight)
2
15 reps
-
5
Leg Extension
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Ring Dip
3
10 reps
70%
3
Kettlebell Clean and Press
3
15 reps
-
4
Dip (Bodyweight)
2
15 reps
-
5
Leg Extension
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Ring Dip
3
10 reps
70%
3
Kettlebell Clean and Press
3
15 reps
-
4
Dip (Bodyweight)
2
15 reps
-
5
Leg Extension
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Ring Dip
3
10 reps
70%
3
Kettlebell Clean and Press
3
15 reps
-
4
Dip (Bodyweight)
2
15 reps
-
5
Leg Extension
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Ring Row
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Ring Row
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Ring Row
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Ring Row
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Push Up (Weighted)
3
15 reps
-
4
Ring Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Push Up (Weighted)
3
15 reps
-
4
Ring Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Push Up (Weighted)
3
15 reps
-
4
Ring Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
85%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Push Up (Weighted)
3
15 reps
-
4
Ring Row
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Front Squat (Barbell)
3
10 reps
70%
3
Kettlebell Swing
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Front Squat (Barbell)
3
10 reps
70%
3
Kettlebell Swing
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Front Squat (Barbell)
3
10 reps
70%
3
Kettlebell Swing
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Front Squat (Barbell)
3
10 reps
70%
3
Kettlebell Swing
3
15 reps
-
4
Leg Extension
3
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
85%
2
Ring Dip
3 Sets
10 Reps
70%
3
Kettlebell Clean and Press
3 Sets
15 Reps
-
4
Dip (Bodyweight)
2 Sets
15 Reps
-
5
Leg Extension
2 Sets
15 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
5 Reps
85%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
70%
3
Ring Row
3 Sets
15 Reps
-
4
Kettlebell Swing
3 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
85%
2
Front Squat (Barbell)
3 Sets
10 Reps
70%
3
Kettlebell Swing
3 Sets
15 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
Day 3
1
Dip (Weighted)
3 Sets
5 Reps
85%
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
3
Push Up (Weighted)
3 Sets
15 Reps
-
4
Ring Row
3 Sets
15 Reps
-