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BoostcampPNG
Calisthenics for athletes
by Marc Jayce
1 athletes joined
5.0
(1 rating)
Program Description
For people without access to the gym wanting to progress their athleticism and physique.
Program Overview
Level
Novice
Goal
Athletics
Equipment
Dumbbell Only
Program Length
12 weeks
Time Per Workout
10 minutes
Created
Jun 23, 2024 05:09
Last Edited
Jun 23, 2024 05:45
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Week 1
1 / 12 Weeks
Day 1
1
Push Up
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
15 Reps
@6
@8
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9.5
@10
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
@9
4
Skull Crusher
3 Sets
12 Reps
@9.5
5
Dips Between Chairs
1 Set
2 Sets
12 Reps
15 Reps
@8
@9.5
Day 2
1
Inverted Row
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@8
@8
@9.5
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
@9.5
3
Dumbbell Row
1 Set
2 Sets
10 Reps
12 Reps
@8
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@9.5
Day 3
1
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@9.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Squat (Barbell)
3 Sets
12 Reps
@9.5
6
Box Jump
3 Sets
12 Reps
@9.5
Day 1
1
Push Up
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
15 Reps
@6
@8
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9.5
@10
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
@9
4
Skull Crusher
3 Sets
12 Reps
@9.5
5
Dips Between Chairs
1 Set
2 Sets
12 Reps
15 Reps
@8
@9.5
Day 2
1
Inverted Row
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@8
@8
@9.5
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
@9.5
3
Dumbbell Row
1 Set
2 Sets
10 Reps
12 Reps
@8
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@9.5
Day 3
1
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@9.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Squat (Barbell)
3 Sets
12 Reps
@9.5
6
Box Jump
3 Sets
12 Reps
@9.5
Day 1
1
Push Up
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
15 Reps
@6
@8
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9.5
@10
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
@9
4
Skull Crusher
3 Sets
12 Reps
@9.5
5
Dips Between Chairs
1 Set
2 Sets
12 Reps
15 Reps
@8
@9.5
Day 2
1
Inverted Row
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@8
@8
@9.5
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
@9.5
3
Dumbbell Row
1 Set
2 Sets
10 Reps
12 Reps
@8
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@9.5
Day 3
1
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@9.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Squat (Barbell)
3 Sets
12 Reps
@9.5
6
Box Jump
3 Sets
12 Reps
@9.5
Day 1
1
Push Up
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
15 Reps
@6
@8
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9.5
@10
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
@9
4
Skull Crusher
3 Sets
12 Reps
@9.5
5
Dips Between Chairs
1 Set
2 Sets
12 Reps
15 Reps
@8
@9.5
Day 2
1
Inverted Row
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@8
@8
@9.5
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
@9.5
3
Dumbbell Row
1 Set
2 Sets
10 Reps
12 Reps
@8
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@9.5
Day 3
1
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@9.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Squat (Barbell)
3 Sets
12 Reps
@9.5
6
Box Jump
3 Sets
12 Reps
@9.5
Day 1
1
Push Up
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
15 Reps
@6
@8
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9.5
@10
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
@9
4
Skull Crusher
3 Sets
12 Reps
@9.5
5
Dips Between Chairs
1 Set
2 Sets
12 Reps
15 Reps
@8
@9.5
Day 2
1
Inverted Row
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@8
@8
@9.5
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
@9.5
3
Dumbbell Row
1 Set
2 Sets
10 Reps
12 Reps
@8
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@9.5
Day 3
1
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@9.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Squat (Barbell)
3 Sets
12 Reps
@9.5
6
Box Jump
3 Sets
12 Reps
@9.5
Day 1
1
Push Up
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
15 Reps
@6
@8
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9.5
@10
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
@9
4
Skull Crusher
3 Sets
12 Reps
@9.5
5
Dips Between Chairs
1 Set
2 Sets
12 Reps
15 Reps
@8
@9.5
Day 2
1
Inverted Row
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@8
@8
@9.5
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
@9.5
3
Dumbbell Row
1 Set
2 Sets
10 Reps
12 Reps
@8
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@9.5
Day 3
1
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@9.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Squat (Barbell)
3 Sets
12 Reps
@9.5
6
Box Jump
3 Sets
12 Reps
@9.5
Day 1
1
Push Up
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
15 Reps
@6
@8
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9.5
@10
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
@9
4
Skull Crusher
3 Sets
12 Reps
@9.5
5
Dips Between Chairs
1 Set
2 Sets
12 Reps
15 Reps
@8
@9.5
Day 2
1
Inverted Row
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@8
@8
@9.5
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
@9.5
3
Dumbbell Row
1 Set
2 Sets
10 Reps
12 Reps
@8
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@9.5
Day 3
1
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@9.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Squat (Barbell)
3 Sets
12 Reps
@9.5
6
Box Jump
3 Sets
12 Reps
@9.5
Day 1
1
Push Up
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
15 Reps
@6
@8
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9.5
@10
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
@9
4
Skull Crusher
3 Sets
12 Reps
@9.5
5
Dips Between Chairs
1 Set
2 Sets
12 Reps
15 Reps
@8
@9.5
Day 2
1
Inverted Row
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@8
@8
@9.5
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
@9.5
3
Dumbbell Row
1 Set
2 Sets
10 Reps
12 Reps
@8
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@9.5
Day 3
1
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@9.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Squat (Barbell)
3 Sets
12 Reps
@9.5
6
Box Jump
3 Sets
12 Reps
@9.5
Day 1
1
Push Up
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
15 Reps
@6
@8
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9.5
@10
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
@9
4
Skull Crusher
3 Sets
12 Reps
@9.5
5
Dips Between Chairs
1 Set
2 Sets
12 Reps
15 Reps
@8
@9.5
Day 2
1
Inverted Row
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@8
@8
@9.5
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
@9.5
3
Dumbbell Row
1 Set
2 Sets
10 Reps
12 Reps
@8
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@9.5
Day 3
1
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@9.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Squat (Barbell)
3 Sets
12 Reps
@9.5
6
Box Jump
3 Sets
12 Reps
@9.5
Day 1
1
Push Up
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
15 Reps
@6
@8
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9.5
@10
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
@9
4
Skull Crusher
3 Sets
12 Reps
@9.5
5
Dips Between Chairs
1 Set
2 Sets
12 Reps
15 Reps
@8
@9.5
Day 2
1
Inverted Row
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@8
@8
@9.5
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
@9.5
3
Dumbbell Row
1 Set
2 Sets
10 Reps
12 Reps
@8
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@9.5
Day 3
1
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@9.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Squat (Barbell)
3 Sets
12 Reps
@9.5
6
Box Jump
3 Sets
12 Reps
@9.5
Day 1
1
Push Up
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
15 Reps
@6
@8
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9.5
@10
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
@9
4
Skull Crusher
3 Sets
12 Reps
@9.5
5
Dips Between Chairs
1 Set
2 Sets
12 Reps
15 Reps
@8
@9.5
Day 2
1
Inverted Row
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@8
@8
@9.5
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
@9.5
3
Dumbbell Row
1 Set
2 Sets
10 Reps
12 Reps
@8
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@9.5
Day 3
1
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@9.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Squat (Barbell)
3 Sets
12 Reps
@9.5
6
Box Jump
3 Sets
12 Reps
@9.5
Day 1
1
Push Up
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
15 Reps
@6
@8
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9.5
@10
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
@9
4
Skull Crusher
3 Sets
12 Reps
@9.5
5
Dips Between Chairs
1 Set
2 Sets
12 Reps
15 Reps
@8
@9.5
Day 2
1
Inverted Row
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@8
@8
@9.5
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
@9.5
3
Dumbbell Row
1 Set
2 Sets
10 Reps
12 Reps
@8
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@9.5
Day 3
1
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@9.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Squat (Barbell)
3 Sets
12 Reps
@9.5
6
Box Jump
3 Sets
12 Reps
@9.5