Greek athlete Calisthenics
Pull up bar, and some weights needed.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dips Between Chairs | 4 | AMRAP |
| 2 | Push Up | 3 | AMRAP |
| 3 | Dips Between Chairs | 2 | AMRAP |
| 4 | Decline Push Up | 3 | AMRAP |
| 5 | Chest Fly (Dumbbell) | 4 | 12 reps |
| 6 | Narrow Push Up | 3 | AMRAP |
| 7 | Tricep Extension (Dumbbell) | 4 | 15 reps |
| 8 | French Press | 3 | 15 reps |
| 9 | Lateral Raise (Dumbbell) | 3 | 20 reps |
| 10 | Abs Crunch (Weighted) | 4 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | AMRAP |
| 2 | Chin-Up (Bodyweight) | 3 | AMRAP |
| 3 | Dead Hang | 1 | 0 min |
| 4 | Pike Push Up | 4 | AMRAP |
| 5 | Pullover (Dumbbell) | 3 | 15 reps |
| 6 | Seated Overhead Press (Dumbbell) | 3 | 10 reps |
| 7 | Lateral Raise (Dumbbell) | 2 | 15 reps |
| 8 | Y Raise | 3 | 15 reps |
| 9 | Rear Delt Fly (Dumbbell) | 4 | 15 reps |
| 10 | Shrug (Dumbbell) | 3 | AMRAP |
| 11 | Neck Curl | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 4 | 10 reps |
| 2 | Bicep Curl (Barbell) | 4 | 10 reps |
| 3 | Hammer Curl | 3 | 12 reps |
| 4 | Dead Hang | 1 | 0 min |
| 5 | Reverse Bicep Curl (Dumbbell) | 3 | 0 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 7 | Plank | 1 | 0 min |
| 8 | Abs Crunch (Weighted) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Vertical Jump | 3 | 0 reps |
| 2 | Sissy Squat | 4 | AMRAP |
| 3 | Goblet Squat | 4 | 15 reps |
| 4 | Lunge (Dumbbell) | 3 | 8 reps |
| 5 | Standing Calf Raise | 4 | AMRAP |
| 6 | Neck Curl | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hanging Leg Raise | 3 | AMRAP |
| 2 | Sit Up | 3 | 10 reps |
| 3 | Plank | 1 | 0 min |
| 4 | Pull-Up (Bodyweight) | 2 | AMRAP |
| 5 | Chin-Up (Bodyweight) | 2 | AMRAP |
| 6 | Front Raise | 3 | AMRAP |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Greek athlete Calisthenics is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Greek athlete Calisthenics is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Greek athlete Calisthenics is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
