Program Description
Start training calisthenics
Program Overview
- LevelBeginner
- GoalBodyweight Fitness
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 21, 2024 04:54
- Last EditedJun 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!
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 Hang4 Sets
5 Reps
@8
2
Pike Push Up4 Sets
10 Reps
@9
3
Chin-Up (Bodyweight)4 Sets
8 Reps
@8
4
Monastery Tricep Extension4 Sets
10 Reps
@8
5
Hollow Hold4 Sets
0.5 mins
@6
6
Glute Bridge (Bodyweight)4 Sets
8 Reps
@6
7
Hollow Hold4 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 Chairs4 Sets
10 Reps
@8
3
Wide Grip Pull-Up4 Sets
15 Reps
@8
4
Push Up4 Sets
15 Reps
@8
5
Plank4 Sets
0.8 mins
@7
6
Pistol Squat4 Sets
6 Reps
@9
7
Superman4 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 Dip4 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 Raise4 Sets
8 Reps
@6
6
Single Leg Deadlift4 Sets
8 Reps
@6
7
Side Plank4 Sets
0.8 mins
@7
8
Reverse Lunge (Bodyweight)4 Sets
20 Reps
@6