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Calisthenics Chris

by Chris Wiharnadi
4 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
    Jun 18, 2025 10:22

Summary

Unlock your strength potential with **Calisthenics Chris**, an 8-week program designed for those looking to build muscle and enhance functional fitness with just two workouts per week. This program combines bodyweight exercises like Pike Push Ups and Dips Between Chairs with targeted movements such as Reverse Hyperextensions and Pallof Presses, ensuring a comprehensive approach to strength and stability. Perfect for home workouts, you’ll develop core strength, improve mobility, and sculpt your physique without the need for a gym. Embrace the challenge and transform your body!
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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
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