logo
BoostcampPNG

Calisthenics Chris

by Chris Wiharnadi
2 athletes joined

Program Description

Uuh

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 25, 2024 09:38
  • Last Edited
    Jan 15, 2025 06:00
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kneeling Ab Roll Outs
1
-
2
Reverse Hyperextension
1
-
3
Pallof Press
1
-
4
Pike Push Up
1
1
8 reps
8 reps
RPE 7
RPE 8
5
Dips Between Chairs
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
6
Inverted Row
1
1
8 reps
8 reps
RPE 6.5
RPE 7
7
Pull-Up (Band)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
8
Single Leg Deadlift
1
1
1
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 8.5
9
Bulgarian Split Squat (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kneeling Ab Roll Outs
1
-
2
Reverse Hyperextension
1
-
3
Pallof Press
1
-
4
Pike Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Dips Between Chairs
1
1
1
7 reps
7 reps
6 reps
RPE 8
RPE 8.5
RPE 10
6
Inverted Row
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
7
Pull-Up (Band)
1
1
1
7 reps
7 reps
5 reps
RPE 8.5
RPE 9
RPE 9.5
8
Single Leg Deadlift
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
9
Bulgarian Split Squat (Bodyweight)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kneeling Ab Roll Outs
1
-
2
Reverse Hyperextension
1
-
3
Pallof Press
1
-
4
Pike Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Dips Between Chairs
1
1
1
7 reps
7 reps
6 reps
RPE 8
RPE 8.5
RPE 10
6
Inverted Row
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
7
Pull-Up (Band)
1
1
1
7 reps
7 reps
5 reps
RPE 8.5
RPE 9
RPE 9.5
8
Single Leg Deadlift
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
9
Bulgarian Split Squat (Bodyweight)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kneeling Ab Roll Outs
1
-
2
Reverse Hyperextension
1
-
3
Pallof Press
1
-
4
Pike Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Dips Between Chairs
1
1
1
7 reps
7 reps
6 reps
RPE 8
RPE 8.5
RPE 10
6
Inverted Row
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
7
Pull-Up (Band)
1
1
1
7 reps
7 reps
5 reps
RPE 8.5
RPE 9
RPE 9.5
8
Single Leg Deadlift
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
9
Bulgarian Split Squat (Bodyweight)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kneeling Ab Roll Outs
1
-
2
Reverse Hyperextension
1
-
3
Pallof Press
1
-
4
Pike Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Dips Between Chairs
1
1
1
7 reps
7 reps
6 reps
RPE 8
RPE 8.5
RPE 10
6
Inverted Row
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
7
Pull-Up (Band)
1
1
1
7 reps
7 reps
5 reps
RPE 8.5
RPE 9
RPE 9.5
8
Single Leg Deadlift
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
9
Bulgarian Split Squat (Bodyweight)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kneeling Ab Roll Outs
1
-
2
Reverse Hyperextension
1
-
3
Pallof Press
1
-
4
Pike Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Dips Between Chairs
1
1
1
7 reps
7 reps
6 reps
RPE 8
RPE 8.5
RPE 10
6
Inverted Row
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
7
Pull-Up (Band)
1
1
1
7 reps
7 reps
5 reps
RPE 8.5
RPE 9
RPE 9.5
8
Single Leg Deadlift
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
9
Bulgarian Split Squat (Bodyweight)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kneeling Ab Roll Outs
1
-
2
Reverse Hyperextension
1
-
3
Pallof Press
1
-
4
Pike Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Dips Between Chairs
1
1
1
7 reps
7 reps
6 reps
RPE 8
RPE 8.5
RPE 10
6
Inverted Row
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
7
Pull-Up (Band)
1
1
1
7 reps
7 reps
5 reps
RPE 8.5
RPE 9
RPE 9.5
8
Single Leg Deadlift
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
9
Bulgarian Split Squat (Bodyweight)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kneeling Ab Roll Outs
1
-
2
Reverse Hyperextension
1
-
3
Pallof Press
1
-
4
Pike Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Dips Between Chairs
1
1
1
7 reps
7 reps
6 reps
RPE 8
RPE 8.5
RPE 10
6
Inverted Row
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
7
Pull-Up (Band)
1
1
1
7 reps
7 reps
5 reps
RPE 8.5
RPE 9
RPE 9.5
8
Single Leg Deadlift
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9.5
RPE 9.5
9
Bulgarian Split Squat (Bodyweight)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kneeling Ab Roll Outs
1
-
2
Reverse Hyperextension
1
-
3
Pallof Press
1
-
4
Pike Push Up
1
1
8 reps
8 reps
RPE 7
RPE 8
5
Dips Between Chairs
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Inverted Row
1
1
8 reps
8 reps
RPE 6.5
RPE 7
7
Pull-Up (Band)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
8
Single Leg Deadlift
1
1
1
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 8.5
9
Bulgarian Split Squat (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kneeling Ab Roll Outs
1
-
2
Reverse Hyperextension
1
-
3
Pallof Press
1
-
4
Pike Push Up
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9.5
RPE 9.5
5
Dips Between Chairs
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
6
Inverted Row
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9
7
Pull-Up (Band)
1
1
1
7 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 9.5
8
Single Leg Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
9
Bulgarian Split Squat (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kneeling Ab Roll Outs
1
-
2
Reverse Hyperextension
1
-
3
Pallof Press
1
-
4
Pike Push Up
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9.5
RPE 9.5
5
Dips Between Chairs
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
6
Inverted Row
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9
7
Pull-Up (Band)
1
1
1
7 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 9.5
8
Single Leg Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
9
Bulgarian Split Squat (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kneeling Ab Roll Outs
1
-
2
Reverse Hyperextension
1
-
3
Pallof Press
1
-
4
Pike Push Up
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9.5
RPE 9.5
5
Dips Between Chairs
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
6
Inverted Row
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9
7
Pull-Up (Band)
1
1
1
7 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 9.5
8
Single Leg Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
9
Bulgarian Split Squat (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kneeling Ab Roll Outs
1
-
2
Reverse Hyperextension
1
-
3
Pallof Press
1
-
4
Pike Push Up
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9.5
RPE 9.5
5
Dips Between Chairs
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
6
Inverted Row
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9
7
Pull-Up (Band)
1
1
1
7 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 9.5
8
Single Leg Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
9
Bulgarian Split Squat (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kneeling Ab Roll Outs
1
-
2
Reverse Hyperextension
1
-
3
Pallof Press
1
-
4
Pike Push Up
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9.5
RPE 9.5
5
Dips Between Chairs
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
6
Inverted Row
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9
7
Pull-Up (Band)
1
1
1
7 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 9.5
8
Single Leg Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
9
Bulgarian Split Squat (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kneeling Ab Roll Outs
1
-
2
Reverse Hyperextension
1
-
3
Pallof Press
1
-
4
Pike Push Up
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9.5
RPE 9.5
5
Dips Between Chairs
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
6
Inverted Row
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9
7
Pull-Up (Band)
1
1
1
7 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 9.5
8
Single Leg Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
9
Bulgarian Split Squat (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kneeling Ab Roll Outs
1
-
2
Reverse Hyperextension
1
-
3
Pallof Press
1
-
4
Pike Push Up
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 9.5
RPE 9.5
5
Dips Between Chairs
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
6
Inverted Row
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9
7
Pull-Up (Band)
1
1
1
7 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 9.5
8
Single Leg Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
9
Bulgarian Split Squat (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Kneeling Ab Roll Outs
1 Set
-
2
Reverse Hyperextension
1 Set
-
3
Pallof Press
1 Set
-
4
Pike Push Up
1 Set
1 Set
8 Reps
8 Reps
@7
@8
5
Dips Between Chairs
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
6
Inverted Row
1 Set
1 Set
8 Reps
8 Reps
@6.5
@7
7
Pull-Up (Band)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
8
Single Leg Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7.5
@8
@8.5
9
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
Day 1
1
Kneeling Ab Roll Outs
1 Set
-
2
Reverse Hyperextension
1 Set
-
3
Pallof Press
1 Set
-
4
Pike Push Up
1 Set
1 Set
8 Reps
8 Reps
@7
@8
5
Dips Between Chairs
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
6
Inverted Row
1 Set
1 Set
8 Reps
8 Reps
@6.5
@7
7
Pull-Up (Band)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
8
Single Leg Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7.5
@8
@8.5
9
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9