Program Description
Gain muscle and power with calisthenics With some skill work Should have pull-up bar, dip bar, and some weights Day 1: Chest and Triceps Day 2: Back and Rear Delts Day 3: Side and Front Delts and Biceps Day 4: Legs Day 5: Skills and Abs
Program Overview
- LevelIntermediate, Novice
- GoalMuscle & Sculpting, Athletics, Bodyweight Fitness, Bodybuilding
- EquipmentAt Home
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedMay 29, 2025 04:33
- Last EditedJul 11, 2025 07:51
Summary
Unlock your potential with the Greek Calisthenics Aesthetix program, a dynamic 6-week journey designed to sculpt your physique using bodyweight and dumbbell exercises. With 5 training days each week, you'll engage in a variety of targeted movements, including pull-ups, push-ups, and lateral raises, all aimed at building strength and enhancing muscle definition. This program is perfect for those looking to improve their aesthetics while training from the comfort of home. Get ready to elevate your fitness game and achieve a balanced, powerful physique!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Week 1
1 / 6 Weeks
Day 2
1
Wide Grip Pull-Up3 Sets
AMRAP
@10
2
Pull-Up (Bodyweight)3 Sets
AMRAP
@10
3
Y Raise2 Sets
5-15 Reps
@10
4
Rear Delt Fly (Dumbbell)2 Sets
5-15 Reps
@10
Day 3
1A
Pike Pushup2 Sets
AMRAP
@10
1B
Lateral Raise (Dumbbell)2 Sets
5-15 Reps
@10
2A
Lateral Raise (Dumbbell)3 Sets
5-20 Reps
@10
2B
Bicep Curl (Dumbbell)3 Sets
5-15 Reps
@10
3A
Bicep Curl (Dumbbell)2 Sets
5-15 Reps
@8
3B
Chin-Up (Bodyweight)2 Sets
AMRAP
@10
4A
Hammer Curl1 Set
5-15 Reps
@10
4B
Lateral Raise (Dumbbell)1 Set
5-15 Reps
@10
Day 4
1
Sissy Squat3 Sets
AMRAP
@10
2
Single Leg Romanian Deadlift3 Sets
5-15 Reps
@10
3
Vertical Jump2 Sets
AMRAP
@10
4
Squat (Dumbbell)3 Sets
5-15 Reps
@10
5
Double Leg Multi-Directional Pogo1 Set
2 mins
@8
Day 5
1
Front Lever3 Sets
AMRAP
@10
2
Pike Pushup3 Sets
1-2 mins
@9
3
Hanging Leg Raise1 Set
AMRAP
@10
4
Dead Hang1 Set
AMRAP
@10
5
Calf Raise (Bodyweight)2 Sets
AMRAP
@10
6
Plank1 Set
AMRAP
@9
Day 1
1
Dips Between Chairs3 Sets
AMRAP
@10
2
Push Up3 Sets
AMRAP
@10
4A
Push Up3 Sets
AMRAP
@10
4B
Tricep Extension (Dumbbell)3 Sets
5-15 Reps
@10
5A
Pec Fly (Dumbbell)2 Sets
5-15 Reps
@10
5B
French Press2 Sets
5-15 Reps
@10
6
Lateral Raise (Dumbbell)3 Sets
6-15 Reps
@10