Program Description
In part 1 we will get the basic building blocks for gaining strength for CALISTHENICS it does not cover mobility in its full form but through this you will gain some flexibility, I do advise finding a very basic daily full body mobility 10 minute routine that you do separately as well as some form of cardio to keep you well rounded such as running or finding a fun sport. Remember moving the body should be fun too. In part 2 we will go through exercises that require more skill as you developed to keep thing interesting as well a turning you into a proper ninja. This is the way to go.
Program Overview
- LevelNovice, Intermediate
- GoalStrength, Muscle, Bodyweight Fitness
- EquipmentAt Home
- Program Length18 weeks
- Time Per Workout40 minutes
- CreatedMar 20, 2026 06:50
- Last EditedMar 20, 2026 08:06
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Hamstrings
11.9%
Glutes
11.5%
Front Delts
11.3%
Lats
9.1%
Upper Back
8.8%
Triceps
8.5%
Abs
8.5%
Chest
7.9%
Biceps
3.9%
Adductors
2.5%
Middle Delts
1.9%
Rear Delts
0.6%
Lower Back
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Hold (20–40 Sec X 3)
3
0.5 mins
-
3
Dead Hang (30 Sec X 3)
3
0.5 mins
-
4
A1. Assisted Pull-Ups (Band) – 3x6–10
3
6 reps
-
5
A2. Push-Ups – 3x10–15
3
15 reps
-
6
B1. Ring Rows – 3x10–15
3
15 reps
-
7
B2. Kettlebell Goblet Squat – 3x20
3
20 reps
-
8
C1. Glute Bridges – 3x15
3
15 reps
-
9
C2. Plank – 3x30 Sec
3
0.5 mins
-
10
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Hold (20–40 Sec X 3)
3
0.5 mins
-
3
Dead Hang (30 Sec X 3)
3
0.5 mins
-
4
A1. Assisted Pull-Ups (Band) – 3x6–10
3
6 reps
-
5
A2. Push-Ups – 3x10–15
3
15 reps
-
6
B1. Ring Rows – 3x10–15
3
15 reps
-
7
B2. Kettlebell Goblet Squat – 3x20
3
20 reps
-
8
C1. Glute Bridges – 3x15
3
15 reps
-
9
C2. Plank – 3x30 Sec
3
0.5 mins
-
10
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Hold (20–40 Sec X 3)
3
0.5 mins
-
3
Dead Hang (30 Sec X 3)
3
0.5 mins
-
4
A1. Assisted Pull-Ups (Band) – 3x6–10
3
6 reps
-
5
A2. Push-Ups – 3x10–15
3
15 reps
-
6
B1. Ring Rows – 3x10–15
3
15 reps
-
7
B2. Kettlebell Goblet Squat – 3x20
3
20 reps
-
8
C1. Glute Bridges – 3x15
3
15 reps
-
9
C2. Plank – 3x30 Sec
3
0.5 mins
-
10
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Dead Hang (30 Sec X 3)
3
0.5 mins
-
3
Wall Handstand Hold (20–40 Sec X 3)
3
0.5 mins
-
4
A1. Assisted Pull-Ups (Band) – 3x6–10
3
6 reps
-
5
A2. Push-Ups – 3x10–15
3
15 reps
-
6
B1. Ring Rows – 3x10–15
3
15 reps
-
7
B2. Kettlebell Goblet Squat – 3x20
3
20 reps
-
8
C1. Glute Bridges – 3x15
3
15 reps
-
9
C2. Plank – 3x30 Sec
3
0.5 mins
-
10
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Shoulder Taps
3
0.5 mins
-
3
Jumping Muscle-Up (Rings/Bar)
2
3 reps
-
4
Pull-Up (Bodyweight)
4
5-8 reps
-
5
Ring Push Up
4
8-10 reps
-
6
Ring Row
3
10-12 reps
-
7
Hanging Leg Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Shoulder Taps
3
0.5 mins
-
3
Jumping Muscle-Up (Rings/Bar)
2
3 reps
-
4
Pull-Up (Bodyweight)
4
5-8 reps
-
5
Ring Push Up
4
8-10 reps
-
6
Ring Row
3
10-12 reps
-
7
Hanging Leg Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Shoulder Taps
3
0.5 mins
-
3
Jumping Muscle-Up (Rings/Bar)
2
3 reps
-
4
Pull-Up (Bodyweight)
4
5-8 reps
-
5
Ring Push Up
4
8-10 reps
-
6
Ring Row
3
10-12 reps
-
7
Hanging Leg Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Shoulder Taps
3
0.5 mins
-
3
Jumping Muscle-Up (Rings/Bar)
2
3 reps
-
4
Pull-Up (Bodyweight)
4
5-8 reps
-
5
Ring Push Up
4
8-10 reps
-
6
Ring Row
3
10-12 reps
-
7
Hanging Leg Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Jumping Muscle-Up (Rings/Bar)
2
3 reps
-
3
Wall Handstand Shoulder Taps
3
0.5 mins
-
4
Pull-Up (Bodyweight)
4
5-8 reps
-
5
Ring Push Up
4
8-10 reps
-
6
Ring Row
3
10-12 reps
-
7
Hanging Leg Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Muscle Up (Band Assist)
2
5 reps
-
3
Handstand Freestanding Kick-Ups
1
2 mins
-
4
Ring Dip
4
6-10 reps
-
5
Pull-Up (Bodyweight)
5
5 reps
-
6
Ring Push Up
3
12-15 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Muscle Up (Band Assist)
2
5 reps
-
3
Handstand Freestanding Kick-Ups
1
2 mins
-
4
Ring Dip
4
6-10 reps
-
5
Pull-Up (Bodyweight)
5
5 reps
-
6
Ring Push Up
3
12-15 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Muscle Up (Band Assist)
2
5 reps
-
3
Handstand Freestanding Kick-Ups
1
2 mins
-
4
Ring Dip
4
6-10 reps
-
5
Pull-Up (Bodyweight)
5
5 reps
-
6
Ring Push Up
3
12-15 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Muscle Up (Band Assist)
2
5 reps
-
3
Handstand Freestanding Kick-Ups
1
2 mins
-
4
Ring Dip
4
6-10 reps
-
5
Pull-Up (Bodyweight)
5
5 reps
-
6
Ring Push Up
3
12-15 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Muscle Up (Band Assist)
2
5 reps
-
3
Handstand Freestanding Kick-Ups
1
2 mins
-
4
Ring Dip
4
6-10 reps
-
5
Pull-Up (Bodyweight)
5
5 reps
-
6
Ring Push Up
3
12-15 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Muscle Up
3
3 reps
-
3
Handstand
1
3 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
Ring Dip
3
10 reps
-
6
Pike Push Up
3
10 reps
-
7
Single Arm Kettlebell Swing
3
12 reps
-
8
Around The World
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Muscle Up
3
3 reps
-
3
Handstand
1
3 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
Ring Dip
3
10 reps
-
6
Pike Push Up
3
10 reps
-
7
Single Arm Kettlebell Swing
3
12 reps
-
8
Around The World
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Muscle Up
3
3 reps
-
3
Handstand
1
3 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
Ring Dip
3
10 reps
-
6
Pike Push Up
3
10 reps
-
7
Single Arm Kettlebell Swing
3
12 reps
-
8
Around The World
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Muscle Up
3
3 reps
-
3
Handstand
1
3 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
Ring Dip
3
10 reps
-
6
Pike Push Up
3
10 reps
-
7
Single Arm Kettlebell Swing
3
12 reps
-
8
Around The World
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Hold (20–40 Sec X 3)
3
0.5 mins
-
3
Dead Hang (30 Sec X 3)
3
0.5 mins
-
4
A1. Assisted Pull-Ups (Band) – 3x6–10
3
6 reps
-
5
A2. Push-Ups – 3x10–15
3
15 reps
-
6
B1. Ring Rows – 3x10–15
3
15 reps
-
7
B2. Kettlebell Goblet Squat – 3x20
3
20 reps
-
8
C1. Glute Bridges – 3x15
3
15 reps
-
9
C2. Plank – 3x30 Sec
3
0.5 mins
-
10
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Hold (20–40 Sec X 3)
3
0.5 mins
-
3
Dead Hang (30 Sec X 3)
3
0.5 mins
-
4
A1. Assisted Pull-Ups (Band) – 3x6–10
3
6 reps
-
5
A2. Push-Ups – 3x10–15
3
15 reps
-
6
B1. Ring Rows – 3x10–15
3
15 reps
-
7
B2. Kettlebell Goblet Squat – 3x20
3
20 reps
-
8
C1. Glute Bridges – 3x15
3
15 reps
-
9
C2. Plank – 3x30 Sec
3
0.5 mins
-
10
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Hold (20–40 Sec X 3)
3
0.5 mins
-
3
Dead Hang (30 Sec X 3)
3
0.5 mins
-
4
A1. Assisted Pull-Ups (Band) – 3x6–10
3
6 reps
-
5
A2. Push-Ups – 3x10–15
3
15 reps
-
6
B1. Ring Rows – 3x10–15
3
15 reps
-
7
B2. Kettlebell Goblet Squat – 3x20
3
20 reps
-
8
C1. Glute Bridges – 3x15
3
15 reps
-
9
C2. Plank – 3x30 Sec
3
0.5 mins
-
10
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Hold (20–40 Sec X 3)
3
0.5 mins
-
3
Dead Hang (30 Sec X 3)
3
0.5 mins
-
4
A1. Assisted Pull-Ups (Band) – 3x6–10
3
6 reps
-
5
A2. Push-Ups – 3x10–15
3
15 reps
-
6
B1. Ring Rows – 3x10–15
3
15 reps
-
7
B2. Kettlebell Goblet Squat – 3x20
3
20 reps
-
8
C1. Glute Bridges – 3x15
3
15 reps
-
9
C2. Plank – 3x30 Sec
3
0.5 mins
-
10
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Resistance Band Deadlifts
2
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
18 reps
-
5
Assisted Pistol Squat
4
5 reps
-
6
Assisted Dragon Squats
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Resistance Band Deadlifts
2
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
18 reps
-
5
Assisted Pistol Squat
4
5 reps
-
6
Assisted Dragon Squats
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Resistance Band Deadlifts
2
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
18 reps
-
5
Assisted Pistol Squat
4
5 reps
-
6
Assisted Dragon Squats
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Resistance Band Deadlifts
2
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
18 reps
-
5
Assisted Pistol Squat
4
5 reps
-
6
Assisted Dragon Squats
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Resistance Band Deadlifts
2
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
18 reps
-
5
Assisted Pistol Squat
4
5 reps
-
6
Assisted Dragon Squats
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
1
-
-
3
Pistol Squat
3
6 reps
-
4
Dragon Squat
3
3 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Jump Squat
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
1
-
-
3
Pistol Squat
3
6 reps
-
4
Dragon Squat
3
3 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Jump Squat
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
1
-
-
3
Pistol Squat
3
6 reps
-
4
Dragon Squat
3
3 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Jump Squat
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
1
-
-
3
Pistol Squat
3
6 reps
-
4
Dragon Squat
3
3 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Jump Squat
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
1
-
-
3
Pistol Squat
3
6 reps
-
4
Dragon Squat
3
3 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Jump Squat
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
3
20 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Nordic Curl
2
8 reps
-
4
Reverse Nordic Curl
1
-
5
Cossack Squat (Bodyweight)
2
20 reps
-
6
Pistol Squat
1
10 reps
-
7
Dragon Squat
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
3
20 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Nordic Curl
2
8 reps
-
4
Reverse Nordic Curl
1
-
5
Cossack Squat (Bodyweight)
2
20 reps
-
6
Pistol Squat
1
10 reps
-
7
Dragon Squat
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
3
20 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Nordic Curl
2
8 reps
-
4
Reverse Nordic Curl
1
-
5
Cossack Squat (Bodyweight)
2
20 reps
-
6
Pistol Squat
1
10 reps
-
7
Dragon Squat
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
3
20 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Nordic Curl
2
8 reps
-
4
Reverse Nordic Curl
1
-
5
Cossack Squat (Bodyweight)
2
20 reps
-
6
Pistol Squat
1
10 reps
-
7
Dragon Squat
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Hold (20–40 Sec X 3)
3
0.5 mins
-
3
Dead Hang (30 Sec X 3)
3
0.5 mins
-
4
A1. Assisted Pull-Ups (Band) – 3x6–10
3
6 reps
-
5
A2. Push-Ups – 3x10–15
3
15 reps
-
6
B1. Ring Rows – 3x10–15
3
15 reps
-
7
B2. Kettlebell Goblet Squat – 3x20
3
20 reps
-
8
C1. Glute Bridges – 3x15
3
15 reps
-
9
C2. Plank – 3x30 Sec
3
0.5 mins
-
10
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Hold (20–40 Sec X 3)
3
0.5 mins
-
3
Dead Hang (30 Sec X 3)
3
0.5 mins
-
4
A1. Assisted Pull-Ups (Band) – 3x6–10
3
6 reps
-
5
A2. Push-Ups – 3x10–15
3
15 reps
-
6
B1. Ring Rows – 3x10–15
3
15 reps
-
7
B2. Kettlebell Goblet Squat – 3x20
3
20 reps
-
8
C1. Glute Bridges – 3x15
3
15 reps
-
9
C2. Plank – 3x30 Sec
3
0.5 mins
-
10
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Hold (20–40 Sec X 3)
3
0.5 mins
-
3
Dead Hang (30 Sec X 3)
3
0.5 mins
-
4
A1. Assisted Pull-Ups (Band) – 3x6–10
3
6 reps
-
5
A2. Push-Ups – 3x10–15
3
15 reps
-
6
B1. Ring Rows – 3x10–15
3
15 reps
-
7
B2. Kettlebell Goblet Squat – 3x20
3
20 reps
-
8
C1. Glute Bridges – 3x15
3
15 reps
-
9
C2. Plank – 3x30 Sec
3
0.5 mins
-
10
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Hold (20–40 Sec X 3)
3
0.5 mins
-
3
Dead Hang (30 Sec X 3)
3
0.5 mins
-
4
A1. Assisted Pull-Ups (Band) – 3x6–10
3
6 reps
-
5
A2. Push-Ups – 3x10–15
3
15 reps
-
6
B1. Ring Rows – 3x10–15
3
15 reps
-
7
B2. Kettlebell Goblet Squat – 3x20
3
20 reps
-
8
C1. Glute Bridges – 3x15
3
15 reps
-
9
C2. Plank – 3x30 Sec
3
0.5 mins
-
10
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Shoulder Taps
3
0.5 mins
-
3
Jumping Muscle-Up (Rings/Bar)
2
3 reps
-
4
Pull-Up (Bodyweight)
4
5-8 reps
-
5
Ring Push Up
4
8-10 reps
-
6
Ring Row
3
10-12 reps
-
7
Hanging Leg Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Shoulder Taps
3
0.5 mins
-
3
Jumping Muscle-Up (Rings/Bar)
2
3 reps
-
4
Pull-Up (Bodyweight)
4
5-8 reps
-
5
Ring Push Up
4
8-10 reps
-
6
Ring Row
3
10-12 reps
-
7
Hanging Leg Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Shoulder Taps
3
0.5 mins
-
3
Jumping Muscle-Up (Rings/Bar)
2
3 reps
-
4
Pull-Up (Bodyweight)
4
5-8 reps
-
5
Ring Push Up
4
8-10 reps
-
6
Ring Row
3
10-12 reps
-
7
Hanging Leg Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Wall Handstand Shoulder Taps
3
0.5 mins
-
3
Jumping Muscle-Up (Rings/Bar)
2
3 reps
-
4
Pull-Up (Bodyweight)
4
5-8 reps
-
5
Ring Push Up
4
8-10 reps
-
6
Ring Row
3
10-12 reps
-
7
Hanging Leg Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Handstand Shoulder Taps
3
0.5 mins
-
2
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
3
Jumping Muscle-Up (Rings/Bar)
2
3 reps
-
4
Pull-Up (Bodyweight)
4
5-8 reps
-
5
Ring Push Up
4
8-10 reps
-
6
Ring Row
3
10-12 reps
-
7
Hanging Leg Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Muscle Up (Band Assist)
2
5 reps
-
3
Handstand Freestanding Kick-Ups
1
2 mins
-
4
Ring Dip
4
6-10 reps
-
5
Pull-Up (Bodyweight)
5
5 reps
-
6
Ring Push Up
3
12-15 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Muscle Up (Band Assist)
2
5 reps
-
3
Handstand Freestanding Kick-Ups
1
2 mins
-
4
Ring Dip
4
6-10 reps
-
5
Pull-Up (Bodyweight)
5
5 reps
-
6
Ring Push Up
3
12-15 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Muscle Up (Band Assist)
2
5 reps
-
3
Handstand Freestanding Kick-Ups
1
2 mins
-
4
Ring Dip
4
6-10 reps
-
5
Pull-Up (Bodyweight)
5
5 reps
-
6
Ring Push Up
3
12-15 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Muscle Up (Band Assist)
2
5 reps
-
3
Handstand Freestanding Kick-Ups
1
2 mins
-
4
Ring Dip
4
6-10 reps
-
5
Pull-Up (Bodyweight)
5
5 reps
-
6
Ring Push Up
3
12-15 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Muscle Up (Band Assist)
2
5 reps
-
3
Handstand Freestanding Kick-Ups
1
2 mins
-
4
Ring Dip
4
6-10 reps
-
5
Pull-Up (Bodyweight)
5
5 reps
-
6
Ring Push Up
3
12-15 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Muscle Up
3
3 reps
-
3
Handstand
1
3 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
Ring Dip
3
10 reps
-
6
Pike Push Up
3
10 reps
-
7
Single Arm Kettlebell Swing
3
12 reps
-
8
Around The World
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Muscle Up
3
3 reps
-
3
Handstand
1
3 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
Ring Dip
3
10 reps
-
6
Pike Push Up
3
10 reps
-
7
Single Arm Kettlebell Swing
3
12 reps
-
8
Around The World
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Muscle Up
3
3 reps
-
3
Handstand
1
3 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
Ring Dip
3
10 reps
-
6
Pike Push Up
3
10 reps
-
7
Single Arm Kettlebell Swing
3
12 reps
-
8
Around The World
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Muscle Up
3
3 reps
-
3
Handstand
1
3 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
5
Ring Dip
3
10 reps
-
6
Pike Push Up
3
10 reps
-
7
Single Arm Kettlebell Swing
3
12 reps
-
8
Around The World
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Resistance Band Deadlifts
2
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
18 reps
-
5
Assisted Pistol Squat
4
5 reps
-
6
Assisted Dragon Squats
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Resistance Band Deadlifts
2
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
18 reps
-
5
Assisted Pistol Squat
4
5 reps
-
6
Assisted Dragon Squats
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Resistance Band Deadlifts
2
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
18 reps
-
5
Assisted Pistol Squat
4
5 reps
-
6
Assisted Dragon Squats
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Resistance Band Deadlifts
2
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
18 reps
-
5
Assisted Pistol Squat
4
5 reps
-
6
Assisted Dragon Squats
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Resistance Band Deadlifts
2
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
18 reps
-
5
Assisted Pistol Squat
4
5 reps
-
6
Assisted Dragon Squats
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
1
-
-
3
Pistol Squat
3
6 reps
-
4
Dragon Squat
3
3 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Jump Squat
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
1
-
-
3
Pistol Squat
3
6 reps
-
4
Dragon Squat
3
3 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Jump Squat
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
1
-
-
3
Pistol Squat
3
6 reps
-
4
Dragon Squat
3
3 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Jump Squat
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
1
-
-
3
Pistol Squat
3
6 reps
-
4
Dragon Squat
3
3 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Jump Squat
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up: Band Shoulders Dislocates, Forward Folds
2
8 reps
-
2
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees
1
-
-
3
Pistol Squat
3
6 reps
-
4
Dragon Squat
3
3 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Jump Squat
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
3
20 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Nordic Curl
2
8 reps
-
4
Reverse Nordic Curl
1
-
5
Cossack Squat (Bodyweight)
2
20 reps
-
6
Pistol Squat
1
10 reps
-
7
Dragon Squat
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
3
20 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Nordic Curl
2
8 reps
-
4
Reverse Nordic Curl
1
-
5
Cossack Squat (Bodyweight)
2
20 reps
-
6
Pistol Squat
1
10 reps
-
7
Dragon Squat
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
3
20 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Nordic Curl
2
8 reps
-
4
Reverse Nordic Curl
1
-
5
Cossack Squat (Bodyweight)
2
20 reps
-
6
Pistol Squat
1
10 reps
-
7
Dragon Squat
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
3
20 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Nordic Curl
2
8 reps
-
4
Reverse Nordic Curl
1
-
5
Cossack Squat (Bodyweight)
2
20 reps
-
6
Pistol Squat
1
10 reps
-
7
Dragon Squat
1
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Warm Up: Band Shoulders Dislocates, Forward Folds1 Set
1 Set
8 Reps
8 Reps
-
-
2
Wall Handstand Hold (20–40 Sec X 3)1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
3
Dead Hang (30 Sec X 3)1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
4
A1. Assisted Pull-Ups (Band) – 3x6–101 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
5
A2. Push-Ups – 3x10–151 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
B1. Ring Rows – 3x10–151 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
B2. Kettlebell Goblet Squat – 3x201 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
8
C1. Glute Bridges – 3x151 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
9
C2. Plank – 3x30 Sec1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
10
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Warm Up: Band Shoulders Dislocates, Forward Folds1 Set
1 Set
8 Reps
8 Reps
-
-
2
Wall Handstand Hold (20–40 Sec X 3)1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
3
Dead Hang (30 Sec X 3)1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
4
A1. Assisted Pull-Ups (Band) – 3x6–101 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
5
A2. Push-Ups – 3x10–151 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
B1. Ring Rows – 3x10–151 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
B2. Kettlebell Goblet Squat – 3x201 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
8
C1. Glute Bridges – 3x151 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
9
C2. Plank – 3x30 Sec1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
10
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Warm Up: Band Shoulders Dislocates, Forward Folds1 Set
1 Set
8 Reps
8 Reps
-
-
2
Wall Handstand Hold (20–40 Sec X 3)1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
3
Dead Hang (30 Sec X 3)1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
4
A1. Assisted Pull-Ups (Band) – 3x6–101 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
5
A2. Push-Ups – 3x10–151 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
B1. Ring Rows – 3x10–151 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
B2. Kettlebell Goblet Squat – 3x201 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
8
C1. Glute Bridges – 3x151 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
9
C2. Plank – 3x30 Sec1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
10
Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-