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BoostcampPNG

Beginner calisthenics

by Bryan C.

Program Description

This is a begginer friendly program designed to strengthen your body

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    At Home
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2025 12:23
  • Last Edited
    Jun 19, 2025 10:11

Summary

Embark on a transformative 10-week journey with the Beginner Calisthenics program, designed for those ready to build strength and confidence through bodyweight training. With daily workouts, you'll engage in targeted exercises like push-ups, pike push-ups, and dips, focusing on your chest, arms, and core. This program emphasizes active rest days with light jogging to keep your body moving and recovery optimized. Get ready to unlock your potential and develop a solid foundation for your fitness journey—all from the comfort of your home!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-25 reps
RPE 8
2
Pike Push Up
3
10-15 reps
-
3
Dips Between Chairs
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
25 reps
-
2
Jump Switch Lunge
3
25 reps
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Superman
3
25 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
10 Minute Ab Workout
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
-
Week 1
1 / 10 Weeks
Day 3
1
Jog
1 Set
15 mins
-
Day 6
1
Jog
1 Set
15 mins
-
Day 7
1
Jog
1 Set
15 mins
-
Day 1
1
Push Up
3 Sets
10-25 Reps
@8
2
Pike Push Up
3 Sets
10-15 Reps
-
3
Dips Between Chairs
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
6
10 Minute Ab Workout
1 Set
-
Day 2
1
Jump Squat
3 Sets
25 Reps
-
2
Jump Switch Lunge
3 Sets
25 Reps
-
3
Calf Raise (Bodyweight)
3 Sets
25 Reps
-
4
Superman
3 Sets
25 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
10-12 Reps
-
6
10 Minute Ab Workout
1 Set
-
Day 4
1
Push Up
3 Sets
10-25 Reps
@8
2
Pike Push Up
3 Sets
10-15 Reps
-
3
Dips Between Chairs
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
6
10 Minute Ab Workout
1 Set
-
Day 5
1
Jump Squat
3 Sets
25 Reps
-
2
Jump Switch Lunge
3 Sets
25 Reps
-
3
Calf Raise (Bodyweight)
3 Sets
25 Reps
-
4
Superman
3 Sets
25 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
10-12 Reps
-
6
10 Minute Ab Workout
1 Set
-