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Caliring’s intermediate bodyweight strenght

by Conrado N.
8 athletes joined

Program Description

This intermediate strenght training program is designed to help you gain strenght and hypertrophy using bodyweight exercises. All you need is a pullup bar, dip bars and gymnastics rings.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 11, 2024 06:05
  • Last Edited
    Jun 18, 2025 12:19

Summary

Unlock your strength potential with Caliring's Intermediate Bodyweight Strength program! Over the course of 8 weeks, you'll engage in 4 dynamic workouts each week, focusing on bodyweight exercises that challenge your muscles and enhance your stability. Expect to master movements like Pistol Squats, Bulgarian Split Squats, and Jump Squats, all designed to build functional strength and improve your athletic performance. This program is perfect for those ready to elevate their training without the need for equipment—just your body and determination!
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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
Chin-Up (Bodyweight)
1
40+ reps
-
2
Ring Push Up
1
40+ reps
-
3
Pike Push Up
3
6-10 reps
-
4
Ring Row
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Ring Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
40+ reps
-
2
Ring Push Up
1
40+ reps
-
3
Pike Push Up
3
6-10 reps
-
4
Ring Row
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Ring Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
45+ reps
-
2
Ring Push Up
1
45+ reps
-
3
Pike Push Up
3
6-10 reps
-
4
Ring Row
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Ring Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
45+ reps
-
2
Ring Push Up
1
45+ reps
-
3
Pike Push Up
3
6-10 reps
-
4
Ring Row
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Ring Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
50+ reps
-
2
Ring Push Up
1
50+ reps
-
3
Pike Push Up
3
8-12 reps
-
4
Ring Row
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Ring Face Pull
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
50+ reps
-
2
Ring Push Up
1
50+ reps
-
3
Pike Push Up
3
8-12 reps
-
4
Ring Row
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Ring Face Pull
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
55+ reps
-
2
Ring Push Up
1
55+ reps
-
3
Pike Push Up
3
10-15 reps
-
4
Ring Row
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Ring Face Pull
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
60+ reps
-
2
Ring Push Up
1
60+ reps
-
3
Pike Push Up
3
10-15 reps
-
4
Ring Row
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Ring Face Pull
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6-8 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
3
Jump Squat
4
15-20 reps
-
4
Glute Bridge (Bodyweight)
4
15-20 reps
-
5
Standing Calf Raise
4
20-30 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6-8 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
13 reps
-
3
Jump Squat
4
15-20 reps
-
4
Glute Bridge (Bodyweight)
4
15-20 reps
-
5
Standing Calf Raise
4
20-30 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6-8 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
3
Jump Squat
4
15-20 reps
-
4
Glute Bridge (Bodyweight)
4
15-20 reps
-
5
Standing Calf Raise
4
20-30 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
15 reps
-
3
Jump Squat
4
15-20 reps
-
4
Glute Bridge (Bodyweight)
4
20-25 reps
-
5
Standing Calf Raise
4
30-40 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
16 reps
-
3
Jump Squat
4
20-25 reps
-
4
Glute Bridge (Bodyweight)
4
20-25 reps
-
5
Standing Calf Raise
4
30-40 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
17 reps
-
3
Jump Squat
4
20-25 reps
-
4
Glute Bridge (Bodyweight)
4
20-25 reps
-
5
Standing Calf Raise
4
30-40 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10-12 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
18 reps
-
3
Jump Squat
4
20-25 reps
-
4
Glute Bridge (Bodyweight)
4
25-30 reps
-
5
Standing Calf Raise
4
30-40 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
12-15 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
20 reps
-
3
Jump Squat
4
25-30 reps
-
4
Glute Bridge (Bodyweight)
4
25-30 reps
-
5
Standing Calf Raise
4
30-50 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
40+ reps
-
2
Dip (Bodyweight)
1
50 reps
-
3
Narrow Push Up
3
AMRAP
-
4
Ring Row
3
AMRAP
-
5
Ring Bicep Curl
3
12-15 reps
-
6
Skull Crusher (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
40+ reps
-
2
Dip (Bodyweight)
1
50 reps
-
3
Narrow Push Up
3
AMRAP
-
4
Ring Row
3
AMRAP
-
5
Ring Bicep Curl
3
12-15 reps
-
6
Skull Crusher (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
45+ reps
-
2
Dip (Bodyweight)
1
55 reps
-
3
Narrow Push Up
3
AMRAP
-
4
Ring Row
3
AMRAP
-
5
Ring Bicep Curl
3
12-15 reps
-
6
Skull Crusher (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
45+ reps
-
2
Dip (Bodyweight)
1
55 reps
-
3
Narrow Push Up
3
AMRAP
-
4
Ring Row
3
AMRAP
-
5
Ring Bicep Curl
3
12-15 reps
-
6
Skull Crusher (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50+ reps
-
2
Dip (Bodyweight)
1
60 reps
-
3
Narrow Push Up
3
AMRAP
-
4
Ring Row
3
AMRAP
-
5
Ring Bicep Curl
3
8-10 reps
-
6
Skull Crusher (Bodyweight)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50+ reps
-
2
Dip (Bodyweight)
1
60 reps
-
3
Narrow Push Up
3
AMRAP
-
4
Ring Row
3
AMRAP
-
5
Ring Bicep Curl
3
8-10 reps
-
6
Skull Crusher (Bodyweight)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
55+ reps
-
2
Dip (Bodyweight)
1
65 reps
-
3
Narrow Push Up
3
AMRAP
-
4
Ring Row
3
AMRAP
-
5
Ring Bicep Curl
3
8-10 reps
-
6
Skull Crusher (Bodyweight)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
60+ reps
-
2
Dip (Bodyweight)
1
70 reps
-
3
Narrow Push Up
3
AMRAP
-
4
Ring Row
3
AMRAP
-
5
Ring Bicep Curl
3
8-10 reps
-
6
Skull Crusher (Bodyweight)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
4
12 reps
-
2
Jump Switch Lunge
4
20 reps
-
3
Glute-Ham Raise
4
6-8 reps
-
4
Hip Thrust (Bodyweight)
4
15 reps
-
5
Calf Raise (Bodyweight)
3
20-30 reps
-
6
V-Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
4
13 reps
-
2
Jump Switch Lunge
4
20 reps
-
3
Glute-Ham Raise
4
6-8 reps
-
4
Hip Thrust (Bodyweight)
4
16 reps
-
5
Calf Raise (Bodyweight)
3
20-30 reps
-
6
V-Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
4
14 reps
-
2
Jump Switch Lunge
4
22 reps
-
3
Glute-Ham Raise
4
6-8 reps
-
4
Hip Thrust (Bodyweight)
4
18 reps
-
5
Calf Raise (Bodyweight)
3
20-30 reps
-
6
V-Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
4
15 reps
-
2
Jump Switch Lunge
4
24 reps
-
3
Glute-Ham Raise
4
8-10 reps
-
4
Hip Thrust (Bodyweight)
4
20 reps
-
5
Calf Raise (Bodyweight)
3
30-40 reps
-
6
V-Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
4
16 reps
-
2
Jump Switch Lunge
4
24 reps
-
3
Glute-Ham Raise
4
10-12 reps
-
4
Hip Thrust (Bodyweight)
4
22 reps
-
5
Calf Raise (Bodyweight)
3
30-40 reps
-
6
V-Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
4
17 reps
-
2
Jump Switch Lunge
4
26 reps
-
3
Glute-Ham Raise
4
10-12 reps
-
4
Hip Thrust (Bodyweight)
4
24 reps
-
5
Calf Raise (Bodyweight)
3
30-40 reps
-
6
V-Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
4
18 reps
-
2
Jump Switch Lunge
4
28 reps
-
3
Glute-Ham Raise
4
10-12 reps
-
4
Hip Thrust (Bodyweight)
4
26 reps
-
5
Calf Raise (Bodyweight)
3
30-40 reps
-
6
V-Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
4
20 reps
-
2
Jump Switch Lunge
4
30 reps
-
3
Glute-Ham Raise
4
10-15 reps
-
4
Hip Thrust (Bodyweight)
4
28 reps
-
5
Calf Raise (Bodyweight)
3
30-50 reps
-
6
V-Up
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 2
1
Pistol Squat
4 Sets
6-8 Reps
-
2
Bulgarian Split Squat (Bodyweight)
4 Sets
12 Reps
-
3
Jump Squat
4 Sets
15-20 Reps
-
4
Glute Bridge (Bodyweight)
4 Sets
15-20 Reps
-
5
Standing Calf Raise
4 Sets
20-30 Reps
-
6
Hanging Leg Raise
3 Sets
AMRAP
-
Day 4
1
Cossack Squat (Bodyweight)
4 Sets
12 Reps
-
2
Jump Switch Lunge
4 Sets
20 Reps
-
3
Glute-Ham Raise
4 Sets
6-8 Reps
-
4
Hip Thrust (Bodyweight)
4 Sets
15 Reps
-
5
Calf Raise (Bodyweight)
3 Sets
20-30 Reps
-
6
V-Up
3 Sets
AMRAP
-
Day 1
1
Chin-Up (Bodyweight)
1 Set
40+ Reps
-
2
Ring Push Up
1 Set
40+ Reps
-
3
Pike Push Up
3 Sets
6-10 Reps
-
4
Ring Row
3 Sets
AMRAP
-
5
Push Up
3 Sets
AMRAP
-
6
Ring Face Pull
3 Sets
12-15 Reps
-
Day 3
1
Pull-Up (Bodyweight)
1 Set
40+ Reps
-
2
Dip (Bodyweight)
1 Set
50 Reps
-
3
Narrow Push Up
3 Sets
AMRAP
-
4
Ring Row
3 Sets
AMRAP
-
5
Ring Bicep Curl
3 Sets
12-15 Reps
-
6
Skull Crusher (Bodyweight)
3 Sets
12-15 Reps
-