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Cali fam 4 me

by Jccc T.
2 athletes joined

Program Description

Start training calisthenics

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 21, 2024 04:54
  • Last Edited
    Jun 18, 2025 08:12

Summary

**Cali fam 4 me** is a dynamic 12-week workout program designed for those looking to build strength and endurance with just three sessions per week. Each full-body workout incorporates a mix of bodyweight exercises, including Dead Hangs, Pike Push Ups, and Chin-Ups, ensuring you engage multiple muscle groups effectively. Perfect for at-home training, this program emphasizes functional fitness while enhancing your core stability and upper body strength. Get ready to transform your fitness routine and achieve your goals with every rep!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4.8 reps
RPE 8
2
Dips Between Chairs
4
10 reps
RPE 8
3
Wide Grip Pull-Up
4
15 reps
RPE 8
4
Push Up
4
15 reps
RPE 8
5
Plank
4
0.8 mins
RPE 7
6
Pistol Squat
4
6 reps
RPE 9
7
Superman
4
0.8 reps
RPE 8
8
Lunge (Bodyweight)
6
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4.8 reps
RPE 8
2
Dips Between Chairs
4
10 reps
RPE 8
3
Wide Grip Pull-Up
4
15 reps
RPE 8
4
Push Up
4
15 reps
RPE 8
5
Plank
4
0.8 mins
RPE 7
6
Pistol Squat
4
6 reps
RPE 9
7
Superman
4
0.8 reps
RPE 8
8
Lunge (Bodyweight)
6
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4.8 reps
RPE 8
2
Dips Between Chairs
4
10 reps
RPE 8
3
Wide Grip Pull-Up
4
15 reps
RPE 8
4
Push Up
4
15 reps
RPE 8
5
Plank
4
0.8 mins
RPE 7
6
Pistol Squat
4
6 reps
RPE 9
7
Superman
4
0.8 reps
RPE 8
8
Lunge (Bodyweight)
6
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4.8 reps
RPE 8
2
Dips Between Chairs
4
10 reps
RPE 8
3
Wide Grip Pull-Up
4
15 reps
RPE 8
4
Push Up
4
15 reps
RPE 8
5
Plank
4
0.8 mins
RPE 7
6
Pistol Squat
4
6 reps
RPE 9
7
Superman
4
0.8 reps
RPE 8
8
Lunge (Bodyweight)
6
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4.8 reps
RPE 8
2
Dips Between Chairs
4
10 reps
RPE 8
3
Wide Grip Pull-Up
4
15 reps
RPE 8
4
Push Up
4
15 reps
RPE 8
5
Plank
4
0.8 mins
RPE 7
6
Pistol Squat
4
6 reps
RPE 9
7
Superman
4
0.8 reps
RPE 8
8
Lunge (Bodyweight)
6
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4.8 reps
RPE 8
2
Dips Between Chairs
4
10 reps
RPE 8
3
Wide Grip Pull-Up
4
15 reps
RPE 8
4
Push Up
4
15 reps
RPE 8
5
Plank
4
0.8 mins
RPE 7
6
Pistol Squat
4
6 reps
RPE 9
7
Superman
4
0.8 reps
RPE 8
8
Lunge (Bodyweight)
6
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4.8 reps
RPE 8
2
Dips Between Chairs
4
10 reps
RPE 8
3
Wide Grip Pull-Up
4
15 reps
RPE 8
4
Push Up
4
15 reps
RPE 8
5
Plank
4
0.8 mins
RPE 7
6
Pistol Squat
4
6 reps
RPE 9
7
Superman
4
0.8 reps
RPE 8
8
Lunge (Bodyweight)
6
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4.8 reps
RPE 8
2
Dips Between Chairs
4
10 reps
RPE 8
3
Wide Grip Pull-Up
4
15 reps
RPE 8
4
Push Up
4
15 reps
RPE 8
5
Plank
4
0.8 mins
RPE 7
6
Pistol Squat
4
6 reps
RPE 9
7
Superman
4
0.8 reps
RPE 8
8
Lunge (Bodyweight)
6
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4.8 reps
RPE 8
2
Dips Between Chairs
4
10 reps
RPE 8
3
Wide Grip Pull-Up
4
15 reps
RPE 8
4
Push Up
4
15 reps
RPE 8
5
Plank
4
0.8 mins
RPE 7
6
Pistol Squat
4
6 reps
RPE 9
7
Superman
4
0.8 reps
RPE 8
8
Lunge (Bodyweight)
6
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4.8 reps
RPE 8
2
Dips Between Chairs
4
10 reps
RPE 8
3
Wide Grip Pull-Up
4
15 reps
RPE 8
4
Push Up
4
15 reps
RPE 8
5
Plank
4
0.8 mins
RPE 7
6
Pistol Squat
4
6 reps
RPE 9
7
Superman
4
0.8 reps
RPE 8
8
Lunge (Bodyweight)
6
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4.8 reps
RPE 8
2
Dips Between Chairs
4
10 reps
RPE 8
3
Wide Grip Pull-Up
4
15 reps
RPE 8
4
Push Up
4
15 reps
RPE 8
5
Plank
4
0.8 mins
RPE 7
6
Pistol Squat
4
6 reps
RPE 9
7
Superman
4
0.8 reps
RPE 8
8
Lunge (Bodyweight)
6
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4.8 reps
RPE 8
2
Dips Between Chairs
4
10 reps
RPE 8
3
Wide Grip Pull-Up
4
15 reps
RPE 8
4
Push Up
4
15 reps
RPE 8
5
Plank
4
0.8 mins
RPE 7
6
Pistol Squat
4
6 reps
RPE 9
7
Superman
4
0.8 reps
RPE 8
8
Lunge (Bodyweight)
6
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
4
5 reps
RPE 8
2
Pike Push Up
4
10 reps
RPE 9
3
Chin-Up (Bodyweight)
4
8 reps
RPE 8
4
Monastery Tricep Extension
4
10 reps
RPE 8
5
Hollow Hold
4
0.5 mins
RPE 6
6
Glute Bridge (Bodyweight)
4
8 reps
RPE 6
7
Hollow Hold
4
0.5 mins
RPE 7
8
Squat (Bodyweight)
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
4
5 reps
RPE 8
2
Pike Push Up
4
10 reps
RPE 9
3
Chin-Up (Bodyweight)
4
8 reps
RPE 8
4
Monastery Tricep Extension
4
10 reps
RPE 8
5
Hollow Hold
4
0.5 mins
RPE 6
6
Glute Bridge (Bodyweight)
4
8 reps
RPE 6
7
Hollow Hold
4
0.5 mins
RPE 7
8
Squat (Bodyweight)
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
4
5 reps
RPE 8
2
Pike Push Up
4
10 reps
RPE 9
3
Chin-Up (Bodyweight)
4
8 reps
RPE 8
4
Monastery Tricep Extension
4
10 reps
RPE 8
5
Hollow Hold
4
0.5 mins
RPE 6
6
Glute Bridge (Bodyweight)
4
8 reps
RPE 6
7
Hollow Hold
4
0.5 mins
RPE 7
8
Squat (Bodyweight)
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
4
5 reps
RPE 8
2
Pike Push Up
4
10 reps
RPE 9
3
Chin-Up (Bodyweight)
4
8 reps
RPE 8
4
Monastery Tricep Extension
4
10 reps
RPE 8
5
Hollow Hold
4
0.5 mins
RPE 6
6
Glute Bridge (Bodyweight)
4
8 reps
RPE 6
7
Hollow Hold
4
0.5 mins
RPE 7
8
Squat (Bodyweight)
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
4
5 reps
RPE 8
2
Pike Push Up
4
10 reps
RPE 9
3
Chin-Up (Bodyweight)
4
8 reps
RPE 8
4
Monastery Tricep Extension
4
10 reps
RPE 8
5
Hollow Hold
4
0.5 mins
RPE 6
6
Glute Bridge (Bodyweight)
4
8 reps
RPE 6
7
Hollow Hold
4
0.5 mins
RPE 7
8
Squat (Bodyweight)
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
4
5 reps
RPE 8
2
Pike Push Up
4
10 reps
RPE 9
3
Chin-Up (Bodyweight)
4
8 reps
RPE 8
4
Monastery Tricep Extension
4
10 reps
RPE 8
5
Hollow Hold
4
0.5 mins
RPE 6
6
Glute Bridge (Bodyweight)
4
8 reps
RPE 6
7
Hollow Hold
4
0.5 mins
RPE 7
8
Squat (Bodyweight)
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
4
5 reps
RPE 8
2
Pike Push Up
4
10 reps
RPE 9
3
Chin-Up (Bodyweight)
4
8 reps
RPE 8
4
Monastery Tricep Extension
4
10 reps
RPE 8
5
Hollow Hold
4
0.5 mins
RPE 6
6
Glute Bridge (Bodyweight)
4
8 reps
RPE 6
7
Hollow Hold
4
0.5 mins
RPE 7
8
Squat (Bodyweight)
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
4
5 reps
RPE 8
2
Pike Push Up
4
10 reps
RPE 9
3
Chin-Up (Bodyweight)
4
8 reps
RPE 8
4
Monastery Tricep Extension
4
10 reps
RPE 8
5
Hollow Hold
4
0.5 mins
RPE 6
6
Glute Bridge (Bodyweight)
4
8 reps
RPE 6
7
Hollow Hold
4
0.5 mins
RPE 7
8
Squat (Bodyweight)
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
4
5 reps
RPE 8
2
Pike Push Up
4
10 reps
RPE 9
3
Chin-Up (Bodyweight)
4
8 reps
RPE 8
4
Monastery Tricep Extension
4
10 reps
RPE 8
5
Hollow Hold
4
0.5 mins
RPE 6
6
Glute Bridge (Bodyweight)
4
8 reps
RPE 6
7
Hollow Hold
4
0.5 mins
RPE 7
8
Squat (Bodyweight)
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
4
5 reps
RPE 8
2
Pike Push Up
4
10 reps
RPE 9
3
Chin-Up (Bodyweight)
4
8 reps
RPE 8
4
Monastery Tricep Extension
4
10 reps
RPE 8
5
Hollow Hold
4
0.5 mins
RPE 6
6
Glute Bridge (Bodyweight)
4
8 reps
RPE 6
7
Hollow Hold
4
0.5 mins
RPE 7
8
Squat (Bodyweight)
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
4
5 reps
RPE 8
2
Pike Push Up
4
10 reps
RPE 9
3
Chin-Up (Bodyweight)
4
8 reps
RPE 8
4
Monastery Tricep Extension
4
10 reps
RPE 8
5
Hollow Hold
4
0.5 mins
RPE 6
6
Glute Bridge (Bodyweight)
4
8 reps
RPE 6
7
Hollow Hold
4
0.5 mins
RPE 7
8
Squat (Bodyweight)
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
4
5 reps
RPE 8
2
Pike Push Up
4
10 reps
RPE 9
3
Chin-Up (Bodyweight)
4
8 reps
RPE 8
4
Monastery Tricep Extension
4
10 reps
RPE 8
5
Hollow Hold
4
0.5 mins
RPE 6
6
Glute Bridge (Bodyweight)
4
8 reps
RPE 6
7
Hollow Hold
4
0.5 mins
RPE 7
8
Squat (Bodyweight)
3
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Ring Dip
4
10 reps
RPE 9
3
Bicep Curl (Machine)
4
10 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
0.5 reps
RPE 9
5
Hanging Leg Raise
4
8 reps
RPE 6
6
Single Leg Deadlift
4
8 reps
RPE 6
7
Side Plank
4
0.8 mins
RPE 7
8
Reverse Lunge (Bodyweight)
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Ring Dip
4
10 reps
RPE 9
3
Bicep Curl (Machine)
4
10 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
0.5 reps
RPE 9
5
Hanging Leg Raise
4
8 reps
RPE 6
6
Single Leg Deadlift
4
8 reps
RPE 6
7
Side Plank
4
0.8 mins
RPE 7
8
Reverse Lunge (Bodyweight)
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Ring Dip
4
10 reps
RPE 9
3
Bicep Curl (Machine)
4
10 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
0.5 reps
RPE 9
5
Hanging Leg Raise
4
8 reps
RPE 6
6
Single Leg Deadlift
4
8 reps
RPE 6
7
Side Plank
4
0.8 mins
RPE 7
8
Reverse Lunge (Bodyweight)
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Ring Dip
4
10 reps
RPE 9
3
Bicep Curl (Machine)
4
10 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
0.5 reps
RPE 9
5
Hanging Leg Raise
4
8 reps
RPE 6
6
Single Leg Deadlift
4
8 reps
RPE 6
7
Side Plank
4
0.8 mins
RPE 7
8
Reverse Lunge (Bodyweight)
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Ring Dip
4
10 reps
RPE 9
3
Bicep Curl (Machine)
4
10 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
0.5 reps
RPE 9
5
Hanging Leg Raise
4
8 reps
RPE 6
6
Single Leg Deadlift
4
8 reps
RPE 6
7
Side Plank
4
0.8 mins
RPE 7
8
Reverse Lunge (Bodyweight)
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Ring Dip
4
10 reps
RPE 9
3
Bicep Curl (Machine)
4
10 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
0.5 reps
RPE 9
5
Hanging Leg Raise
4
8 reps
RPE 6
6
Single Leg Deadlift
4
8 reps
RPE 6
7
Side Plank
4
0.8 mins
RPE 7
8
Reverse Lunge (Bodyweight)
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Ring Dip
4
10 reps
RPE 9
3
Bicep Curl (Machine)
4
10 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
0.5 reps
RPE 9
5
Hanging Leg Raise
4
8 reps
RPE 6
6
Single Leg Deadlift
4
8 reps
RPE 6
7
Side Plank
4
0.8 mins
RPE 7
8
Reverse Lunge (Bodyweight)
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Ring Dip
4
10 reps
RPE 9
3
Bicep Curl (Machine)
4
10 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
0.5 reps
RPE 9
5
Hanging Leg Raise
4
8 reps
RPE 6
6
Single Leg Deadlift
4
8 reps
RPE 6
7
Side Plank
4
0.8 mins
RPE 7
8
Reverse Lunge (Bodyweight)
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Ring Dip
4
10 reps
RPE 9
3
Bicep Curl (Machine)
4
10 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
0.5 reps
RPE 9
5
Hanging Leg Raise
4
8 reps
RPE 6
6
Single Leg Deadlift
4
8 reps
RPE 6
7
Side Plank
4
0.8 mins
RPE 7
8
Reverse Lunge (Bodyweight)
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Ring Dip
4
10 reps
RPE 9
3
Bicep Curl (Machine)
4
10 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
0.5 reps
RPE 9
5
Hanging Leg Raise
4
8 reps
RPE 6
6
Single Leg Deadlift
4
8 reps
RPE 6
7
Side Plank
4
0.8 mins
RPE 7
8
Reverse Lunge (Bodyweight)
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Ring Dip
4
10 reps
RPE 9
3
Bicep Curl (Machine)
4
10 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
0.5 reps
RPE 9
5
Hanging Leg Raise
4
8 reps
RPE 6
6
Single Leg Deadlift
4
8 reps
RPE 6
7
Side Plank
4
0.8 mins
RPE 7
8
Reverse Lunge (Bodyweight)
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Ring Dip
4
10 reps
RPE 9
3
Bicep Curl (Machine)
4
10 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
0.5 reps
RPE 9
5
Hanging Leg Raise
4
8 reps
RPE 6
6
Single Leg Deadlift
4
8 reps
RPE 6
7
Side Plank
4
0.8 mins
RPE 7
8
Reverse Lunge (Bodyweight)
4
20 reps
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Dead Hang
4 Sets
5 Reps
@8
2
Pike Push Up
4 Sets
10 Reps
@9
3
Chin-Up (Bodyweight)
4 Sets
8 Reps
@8
4
Monastery Tricep Extension
4 Sets
10 Reps
@8
5
Hollow Hold
4 Sets
0.5 mins
@6
6
Glute Bridge (Bodyweight)
4 Sets
8 Reps
@6
7
Hollow Hold
4 Sets
0.5 mins
@7
8
Squat (Bodyweight)
3 Sets
25 Reps
@6
Day 1
1
Pull-Up (Bodyweight)
4 Sets
4.8 Reps
@8
2
Dips Between Chairs
4 Sets
10 Reps
@8
3
Wide Grip Pull-Up
4 Sets
15 Reps
@8
4
Push Up
4 Sets
15 Reps
@8
5
Plank
4 Sets
0.8 mins
@7
6
Pistol Squat
4 Sets
6 Reps
@9
7
Superman
4 Sets
0.8 Reps
@8
8
Lunge (Bodyweight)
6 Sets
30 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
@8
2
Ring Dip
4 Sets
10 Reps
@9
3
Bicep Curl (Machine)
4 Sets
10 Reps
@8
4
Standing Shoulder Press (Dumbbell)
4 Sets
0.5 Reps
@9
5
Hanging Leg Raise
4 Sets
8 Reps
@6
6
Single Leg Deadlift
4 Sets
8 Reps
@6
7
Side Plank
4 Sets
0.8 mins
@7
8
Reverse Lunge (Bodyweight)
4 Sets
20 Reps
@6