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BoostcampPNG

Calisthenics for athletes

by Marc Jayce
28 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
    Apr 23, 2025 12:08

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15%
Triceps
14.8%
Front Delts
12.1%
Chest
11.7%
Lats
8.5%
Biceps
8%
Middle Delts
6.5%
Quadriceps
6.5%
Glutes
5.2%
Other
3.3%
Rear Delts
2.8%
Hamstrings
2%
Forearms
1.7%
Adductors
1.3%
Abs
0.7%
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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
Push Up
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Fly (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher
3
12 reps
RPE 9.5
5
Dips Between Chairs
1
2
12 reps
15 reps
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Fly (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher
3
12 reps
RPE 9.5
5
Dips Between Chairs
1
2
12 reps
15 reps
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Fly (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher
3
12 reps
RPE 9.5
5
Dips Between Chairs
1
2
12 reps
15 reps
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Fly (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher
3
12 reps
RPE 9.5
5
Dips Between Chairs
1
2
12 reps
15 reps
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Fly (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher
3
12 reps
RPE 9.5
5
Dips Between Chairs
1
2
12 reps
15 reps
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Fly (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher
3
12 reps
RPE 9.5
5
Dips Between Chairs
1
2
12 reps
15 reps
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Fly (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher
3
12 reps
RPE 9.5
5
Dips Between Chairs
1
2
12 reps
15 reps
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Fly (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher
3
12 reps
RPE 9.5
5
Dips Between Chairs
1
2
12 reps
15 reps
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Fly (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher
3
12 reps
RPE 9.5
5
Dips Between Chairs
1
2
12 reps
15 reps
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Fly (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher
3
12 reps
RPE 9.5
5
Dips Between Chairs
1
2
12 reps
15 reps
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Fly (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher
3
12 reps
RPE 9.5
5
Dips Between Chairs
1
2
12 reps
15 reps
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Fly (Dumbbell)
3
12 reps
RPE 9
4
Skull Crusher
3
12 reps
RPE 9.5
5
Dips Between Chairs
1
2
12 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9.5
2
Pull-Up (Bodyweight)
3
5 reps
RPE 9.5
3
Dumbbell Row
1
2
10 reps
12 reps
RPE 8
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9.5
2
Pull-Up (Bodyweight)
3
5 reps
RPE 9.5
3
Dumbbell Row
1
2
10 reps
12 reps
RPE 8
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9.5
2
Pull-Up (Bodyweight)
3
5 reps
RPE 9.5
3
Dumbbell Row
1
2
10 reps
12 reps
RPE 8
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9.5
2
Pull-Up (Bodyweight)
3
5 reps
RPE 9.5
3
Dumbbell Row
1
2
10 reps
12 reps
RPE 8
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9.5
2
Pull-Up (Bodyweight)
3
5 reps
RPE 9.5
3
Dumbbell Row
1
2
10 reps
12 reps
RPE 8
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9.5
2
Pull-Up (Bodyweight)
3
5 reps
RPE 9.5
3
Dumbbell Row
1
2
10 reps
12 reps
RPE 8
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9.5
2
Pull-Up (Bodyweight)
3
5 reps
RPE 9.5
3
Dumbbell Row
1
2
10 reps
12 reps
RPE 8
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9.5
2
Pull-Up (Bodyweight)
3
5 reps
RPE 9.5
3
Dumbbell Row
1
2
10 reps
12 reps
RPE 8
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9.5
2
Pull-Up (Bodyweight)
3
5 reps
RPE 9.5
3
Dumbbell Row
1
2
10 reps
12 reps
RPE 8
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9.5
2
Pull-Up (Bodyweight)
3
5 reps
RPE 9.5
3
Dumbbell Row
1
2
10 reps
12 reps
RPE 8
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9.5
2
Pull-Up (Bodyweight)
3
5 reps
RPE 9.5
3
Dumbbell Row
1
2
10 reps
12 reps
RPE 8
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9.5
2
Pull-Up (Bodyweight)
3
5 reps
RPE 9.5
3
Dumbbell Row
1
2
10 reps
12 reps
RPE 8
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Squat (Barbell)
3
12 reps
RPE 9.5
6
Box Jump
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Squat (Barbell)
3
12 reps
RPE 9.5
6
Box Jump
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Squat (Barbell)
3
12 reps
RPE 9.5
6
Box Jump
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Squat (Barbell)
3
12 reps
RPE 9.5
6
Box Jump
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Squat (Barbell)
3
12 reps
RPE 9.5
6
Box Jump
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Squat (Barbell)
3
12 reps
RPE 9.5
6
Box Jump
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Squat (Barbell)
3
12 reps
RPE 9.5
6
Box Jump
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Squat (Barbell)
3
12 reps
RPE 9.5
6
Box Jump
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Squat (Barbell)
3
12 reps
RPE 9.5
6
Box Jump
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Squat (Barbell)
3
12 reps
RPE 9.5
6
Box Jump
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Squat (Barbell)
3
12 reps
RPE 9.5
6
Box Jump
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Squat (Barbell)
3
12 reps
RPE 9.5
6
Box Jump
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
12 reps
15 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Fly (Dumbbell)
3
12 reps
RPE 9.5
4
Single Arm Overhead Tricep Extension
3
12 reps
RPE 10
5
Tricep Extension (Dumbbell)
3
12 reps
RPE 9.5
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 4
1
Push Up
2 Sets
1 Set
12 Reps
15 Reps
@10
@10
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
@9.5
4
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
@10
5
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@9.5