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Mery's 3.5x Intermediate Calisthenics

by mery

Program Description

2-5min rest. add a rep or some weight each session you can muster it. dont be annoyed when it doesnt happen, its normal.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 13, 2025 12:19
  • Last Edited
    Jun 18, 2025 08:44

Summary

Unlock your potential with Mery's 3.5x Intermediate Calisthenics program, a 12-week journey designed for those ready to elevate their bodyweight training. Committing to just three days a week, you'll engage in a variety of challenging exercises like weighted dips, pistol squats, and wide grip pull-ups, targeting multiple muscle groups for balanced strength development. This program is perfect for at-home workouts, requiring minimal equipment while maximizing your results. Get ready to build muscle, enhance endurance, and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.9%
Chest
14.2%
Hamstrings
14.2%
Quadriceps
13.3%
Glutes
11.5%
Upper Back
8.8%
Lats
7.1%
Front Delts
7.1%
Abs
4.4%
Lower Back
3.5%
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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
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Wide Grip Pullup
2
4-8 reps
-
3
Pistol Squat
3
4-8 reps
-
4
Decline Push Up
2
-
-
5
Nordic Curl
2
-
-
6
Inverted Row
2
-
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
2 Sets
4-8 Reps
-
2
Wide Grip Pullup
2 Sets
4-8 Reps
-
3
Pistol Squat
3 Sets
4-8 Reps
-
4
Decline Push Up
2 Sets
-
-
5
Nordic Curl
2 Sets
-
-
6
Inverted Row
2 Sets
-
-
Day 2
1
Dip (Weighted)
2 Sets
4-8 Reps
-
2
Wide Grip Pullup
2 Sets
4-8 Reps
-
3
Pistol Squat
3 Sets
4-8 Reps
-
4
Decline Push Up
2 Sets
-
-
5
Nordic Curl
2 Sets
-
-
6
Inverted Row
2 Sets
-
-
Day 3
1
Dip (Weighted)
2 Sets
4-8 Reps
-
2
Wide Grip Pullup
2 Sets
4-8 Reps
-
3
Pistol Squat
3 Sets
4-8 Reps
-
4
Decline Push Up
2 Sets
-
-
5
Nordic Curl
2 Sets
-
-
6
Inverted Row
2 Sets
-
-