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Calisthenics Absolute Beginner

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Program Description

Embark on your fitness journey with the **Calisthenics Absolute Beginner** program, designed specifically for newcomers to bodyweight training. Over the course of 4 weeks, you’ll engage in 16 sessions that build strength, coordination, and confidence through fundamental movements like Diamond Push-Ups, Squats, and Side Planks. Each workout focuses on key muscle groups, ensuring a balanced approach to fitness while enhancing your overall body awareness. Get ready to unlock your potential and establish a solid foundation for your fitness journey!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 25, 2026 12:21
  • Last Edited
    Feb 25, 2026 12:42
Muscle Engagement
Front
Back
MuscleSet
Abs
19.2%
Glutes
11.5%
Chest
7.7%
Triceps
7.7%
Front Delts
7.7%
Quadriceps
7.7%
Hamstrings
7.7%
Lower Back
7.7%
Upper Back
7.7%
Lats
7.7%
Adductors
3.8%
Forearms
3.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
45 secs
-
2
Squat (Bodyweight)
3
45 secs
-
3
Side Plank
3
45 secs
-
4
Back Extension
3
45 secs
-
5
Bear Craw Isometric Hold
3
-
6
Scapular Pull-Up
3
45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
45 secs
-
2
Squat (Bodyweight)
3
45 secs
-
3
Side Plank
3
45 secs
-
4
Back Extension
3
45 secs
-
5
Bear Craw Isometric Hold
3
-
6
Scapular Pull-Up
3
45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
45 secs
-
2
Squat (Bodyweight)
3
45 secs
-
3
Side Plank
3
45 secs
-
4
Back Extension
3
45 secs
-
5
Bear Craw Isometric Hold
3
-
6
Scapular Pull-Up
3
45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
45 secs
-
2
Squat (Bodyweight)
3
45 secs
-
3
Side Plank
3
45 secs
-
4
Back Extension
3
45 secs
-
5
Bear Craw Isometric Hold
3
-
6
Scapular Pull-Up
3
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
45 secs
-
2
Squat (Bodyweight)
3
45 secs
-
3
Side Plank
3
45 secs
-
4
Back Extension
3
45 secs
-
5
Bear Craw Isometric Hold
3
-
6
Scapular Pull-Up
3
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
45 secs
-
2
Squat (Bodyweight)
3
45 secs
-
3
Side Plank
3
45 secs
-
4
Back Extension
3
45 secs
-
5
Bear Craw Isometric Hold
3
-
6
Scapular Pull-Up
3
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
45 secs
-
2
Squat (Bodyweight)
3
45 secs
-
3
Side Plank
3
45 secs
-
4
Back Extension
3
45 secs
-
5
Bear Craw Isometric Hold
3
-
6
Scapular Pull-Up
3
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
45 secs
-
2
Squat (Bodyweight)
3
45 secs
-
3
Side Plank
3
45 secs
-
4
Back Extension
3
45 secs
-
5
Bear Craw Isometric Hold
3
-
6
Scapular Pull-Up
3
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
45 secs
-
2
Squat (Bodyweight)
3
45 secs
-
3
Side Plank
3
45 secs
-
4
Back Extension
3
45 secs
-
5
Bear Craw Isometric Hold
3
-
6
Scapular Pull-Up
3
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
45 secs
-
2
Squat (Bodyweight)
3
45 secs
-
3
Side Plank
3
45 secs
-
4
Back Extension
3
45 secs
-
5
Bear Craw Isometric Hold
3
-
6
Scapular Pull-Up
3
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
45 secs
-
2
Squat (Bodyweight)
3
45 secs
-
3
Side Plank
3
45 secs
-
4
Back Extension
3
45 secs
-
5
Bear Craw Isometric Hold
3
-
6
Scapular Pull-Up
3
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
45 secs
-
2
Squat (Bodyweight)
3
45 secs
-
3
Side Plank
3
45 secs
-
4
Back Extension
3
45 secs
-
5
Bear Craw Isometric Hold
3
-
6
Scapular Pull-Up
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
45 secs
-
2
Squat (Bodyweight)
3
45 secs
-
3
Side Plank
3
45 secs
-
4
Back Extension
3
45 secs
-
5
Bear Craw Isometric Hold
3
-
6
Scapular Pull-Up
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
45 secs
-
2
Squat (Bodyweight)
3
45 secs
-
3
Side Plank
3
45 secs
-
4
Back Extension
3
45 secs
-
5
Bear Craw Isometric Hold
3
-
6
Scapular Pull-Up
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
45 secs
-
2
Squat (Bodyweight)
3
45 secs
-
3
Side Plank
3
45 secs
-
4
Back Extension
3
45 secs
-
5
Bear Craw Isometric Hold
3
-
6
Scapular Pull-Up
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
45 secs
-
2
Squat (Bodyweight)
3
45 secs
-
3
Side Plank
3
45 secs
-
4
Back Extension
3
45 secs
-
5
Bear Craw Isometric Hold
3
-
6
Scapular Pull-Up
3
45 secs
-
Week 1
1 / 4 Weeks
Day 1
1
Diamond Push Up
3 Sets
45 secs
-
2
Squat (Bodyweight)
3 Sets
45 secs
-
3
Side Plank
3 Sets
45 secs
-
4
Back Extension
3 Sets
45 secs
-
5
Bear Craw Isometric Hold
3 Sets
-
6
Scapular Pull-Up
3 Sets
45 secs
-
Day 2
1
Diamond Push Up
3 Sets
45 secs
-
2
Squat (Bodyweight)
3 Sets
45 secs
-
3
Side Plank
3 Sets
45 secs
-
4
Back Extension
3 Sets
45 secs
-
5
Bear Craw Isometric Hold
3 Sets
-
6
Scapular Pull-Up
3 Sets
45 secs
-
Day 3
1
Diamond Push Up
3 Sets
45 secs
-
2
Squat (Bodyweight)
3 Sets
45 secs
-
3
Side Plank
3 Sets
45 secs
-
4
Back Extension
3 Sets
45 secs
-
5
Bear Craw Isometric Hold
3 Sets
-
6
Scapular Pull-Up
3 Sets
45 secs
-
Day 4
1
Diamond Push Up
3 Sets
45 secs
-
2
Squat (Bodyweight)
3 Sets
45 secs
-
3
Side Plank
3 Sets
45 secs
-
4
Back Extension
3 Sets
45 secs
-
5
Bear Craw Isometric Hold
3 Sets
-
6
Scapular Pull-Up
3 Sets
45 secs
-