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BoostcampPNG

Calisthenics

by Ren Enoch
1 athletes joined

Program Description

To do it

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    180 minutes
  • Created
    Feb 08, 2026 04:06
  • Last Edited
    Feb 10, 2026 02:08
Muscle Engagement
Front
Back
MuscleSet
Abs
13.4%
Lats
11.9%
Upper Back
11.9%
Chest
9%
Triceps
9%
Front Delts
9%
Quadriceps
9%
Hamstrings
7.5%
Biceps
6%
Glutes
6%
Adductors
3%
Calves
3%
Lower Back
1.5%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Sit Up
1
30 reps
-
3
Diamond Push Up
1
25 reps
-
4
Lying Leg Raise
1
30 reps
-
5
Decline Push Up
1
25 reps
-
6
Russian Twist
1
30 reps
-
7
Pull-Up (Bodyweight)
2
15 reps
-
8
Blank Bodyweight Row
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Sit Up
1
30 reps
-
3
Diamond Push Up
1
25 reps
-
4
Lying Leg Raise
1
30 reps
-
5
Decline Push Up
1
25 reps
-
6
Russian Twist
1
30 reps
-
7
Pull-Up (Bodyweight)
2
15 reps
-
8
Blank Bodyweight Row
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Sit Up
1
30 reps
-
3
Diamond Push Up
1
25 reps
-
4
Lying Leg Raise
1
30 reps
-
5
Decline Push Up
1
25 reps
-
6
Russian Twist
1
30 reps
-
7
Pull-Up (Bodyweight)
2
15 reps
-
8
Blank Bodyweight Row
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Sit Up
1
30 reps
-
3
Diamond Push Up
1
25 reps
-
4
Lying Leg Raise
1
30 reps
-
5
Decline Push Up
1
25 reps
-
6
Russian Twist
1
30 reps
-
7
Pull-Up (Bodyweight)
2
15 reps
-
8
Blank Bodyweight Row
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Sit Up
1
30 reps
-
3
Diamond Push Up
1
25 reps
-
4
Lying Leg Raise
1
30 reps
-
5
Decline Push Up
1
25 reps
-
6
Russian Twist
1
30 reps
-
7
Pull-Up (Bodyweight)
2
15 reps
-
8
Blank Bodyweight Row
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Sit Up
1
30 reps
-
3
Diamond Push Up
1
25 reps
-
4
Lying Leg Raise
1
30 reps
-
5
Decline Push Up
1
25 reps
-
6
Russian Twist
1
30 reps
-
7
Pull-Up (Bodyweight)
2
15 reps
-
8
Blank Bodyweight Row
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Sit Up
1
30 reps
-
3
Diamond Push Up
1
25 reps
-
4
Lying Leg Raise
1
30 reps
-
5
Decline Push Up
1
25 reps
-
6
Russian Twist
1
30 reps
-
7
Pull-Up (Bodyweight)
2
15 reps
-
8
Blank Bodyweight Row
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Sit Up
1
30 reps
-
3
Diamond Push Up
1
25 reps
-
4
Lying Leg Raise
1
30 reps
-
5
Decline Push Up
1
25 reps
-
6
Russian Twist
1
30 reps
-
7
Pull-Up (Bodyweight)
2
15 reps
-
8
Blank Bodyweight Row
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Sit Up
1
30 reps
-
3
Diamond Push Up
1
25 reps
-
4
Lying Leg Raise
1
30 reps
-
5
Decline Push Up
1
25 reps
-
6
Russian Twist
1
30 reps
-
7
Pull-Up (Bodyweight)
2
15 reps
-
8
Blank Bodyweight Row
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Sit Up
1
30 reps
-
3
Diamond Push Up
1
25 reps
-
4
Lying Leg Raise
1
30 reps
-
5
Decline Push Up
1
25 reps
-
6
Russian Twist
1
30 reps
-
7
Pull-Up (Bodyweight)
2
15 reps
-
8
Blank Bodyweight Row
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Sit Up
1
30 reps
-
3
Diamond Push Up
1
25 reps
-
4
Lying Leg Raise
1
30 reps
-
5
Decline Push Up
1
25 reps
-
6
Russian Twist
1
30 reps
-
7
Pull-Up (Bodyweight)
2
15 reps
-
8
Blank Bodyweight Row
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Sit Up
1
30 reps
-
3
Diamond Push Up
1
25 reps
-
4
Lying Leg Raise
1
30 reps
-
5
Decline Push Up
1
25 reps
-
6
Russian Twist
1
30 reps
-
7
Pull-Up (Bodyweight)
2
15 reps
-
8
Blank Bodyweight Row
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Sit Up
1
30 reps
-
3
Diamond Push Up
1
25 reps
-
4
Lying Leg Raise
1
30 reps
-
5
Decline Push Up
1
25 reps
-
6
Russian Twist
1
30 reps
-
7
Pull-Up (Bodyweight)
2
15 reps
-
8
Blank Bodyweight Row
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Sit Up
1
30 reps
-
3
Diamond Push Up
1
25 reps
-
4
Lying Leg Raise
1
30 reps
-
5
Decline Push Up
1
25 reps
-
6
Russian Twist
1
30 reps
-
7
Pull-Up (Bodyweight)
2
15 reps
-
8
Blank Bodyweight Row
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Sit Up
1
30 reps
-
3
Diamond Push Up
1
25 reps
-
4
Lying Leg Raise
1
30 reps
-
5
Decline Push Up
1
25 reps
-
6
Russian Twist
1
30 reps
-
7
Pull-Up (Bodyweight)
2
15 reps
-
8
Blank Bodyweight Row
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Sit Up
1
30 reps
-
3
Diamond Push Up
1
25 reps
-
4
Lying Leg Raise
1
30 reps
-
5
Decline Push Up
1
25 reps
-
6
Russian Twist
1
30 reps
-
7
Pull-Up (Bodyweight)
2
15 reps
-
8
Blank Bodyweight Row
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Sit Up
1
30 reps
-
3
Diamond Push Up
1
25 reps
-
4
Lying Leg Raise
1
30 reps
-
5
Decline Push Up
1
25 reps
-
6
Russian Twist
1
30 reps
-
7
Pull-Up (Bodyweight)
2
15 reps
-
8
Blank Bodyweight Row
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Sit Up
1
30 reps
-
3
Diamond Push Up
1
25 reps
-
4
Lying Leg Raise
1
30 reps
-
5
Decline Push Up
1
25 reps
-
6
Russian Twist
1
30 reps
-
7
Pull-Up (Bodyweight)
2
15 reps
-
8
Blank Bodyweight Row
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Sissy Squat
1
-
3
Lunge (Bodyweight)
1
-
4
Nordic Curl
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Sissy Squat
1
-
3
Lunge (Bodyweight)
1
-
4
Nordic Curl
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Sissy Squat
1
-
3
Lunge (Bodyweight)
1
-
4
Nordic Curl
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Sissy Squat
1
-
3
Lunge (Bodyweight)
1
-
4
Nordic Curl
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Sissy Squat
1
-
3
Lunge (Bodyweight)
1
-
4
Nordic Curl
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Sissy Squat
1
-
3
Lunge (Bodyweight)
1
-
4
Nordic Curl
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Sissy Squat
1
-
3
Lunge (Bodyweight)
1
-
4
Nordic Curl
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Sissy Squat
1
-
3
Lunge (Bodyweight)
1
-
4
Nordic Curl
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Sissy Squat
1
-
3
Lunge (Bodyweight)
1
-
4
Nordic Curl
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Sissy Squat
1
-
3
Lunge (Bodyweight)
1
-
4
Nordic Curl
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Sissy Squat
1
-
3
Lunge (Bodyweight)
1
-
4
Nordic Curl
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Sissy Squat
1
-
3
Lunge (Bodyweight)
1
-
4
Nordic Curl
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Sissy Squat
1
-
3
Lunge (Bodyweight)
1
-
4
Nordic Curl
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Sissy Squat
1
-
3
Lunge (Bodyweight)
1
-
4
Nordic Curl
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Sissy Squat
1
-
3
Lunge (Bodyweight)
1
-
4
Nordic Curl
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Sissy Squat
1
-
3
Lunge (Bodyweight)
1
-
4
Nordic Curl
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Sissy Squat
1
-
3
Lunge (Bodyweight)
1
-
4
Nordic Curl
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Sissy Squat
1
-
3
Lunge (Bodyweight)
1
-
4
Nordic Curl
1
-
5
Standing Calf Raise
1
-
Week 1
1 / 18 Weeks
Day 1
1
Push Up
1 Set
25 Reps
-
2
Sit Up
1 Set
30 Reps
-
3
Diamond Push Up
1 Set
25 Reps
-
4
Lying Leg Raise
1 Set
30 Reps
-
5
Decline Push Up
1 Set
25 Reps
-
6
Russian Twist
1 Set
30 Reps
-
7
Pull-Up (Bodyweight)
2 Sets
15 Reps
-
8
Blank Bodyweight Row
2 Sets
15 Reps
-
Day 2
1
Squat (Bodyweight)
1 Set
-
2
Sissy Squat
1 Set
-
3
Lunge (Bodyweight)
1 Set
-
4
Nordic Curl
1 Set
-
5
Standing Calf Raise
1 Set
-