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BoostcampPNG

12 week strength/mental health training program

by L G.

Program Description

Be strong be active be mentally healthy

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 30, 2025 03:37
  • Last Edited
    May 30, 2025 04:48
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
2
Glute Bridge (Bodyweight)
1
1 mins
-
3
Squat (Bodyweight)
3
1 mins
-
4
Standing Calf Raise
3
1 mins
-
5
Inchworm
2
1 mins
-
6
fire hydrant
2
1 mins
-
7
Glute Bridge (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
2
Glute Bridge (Bodyweight)
1
1 mins
-
3
Squat (Bodyweight)
3
1 mins
-
4
Standing Calf Raise
3
1 mins
-
5
Inchworm
2
1 mins
-
6
fire hydrant
2
1 mins
-
7
Glute Bridge (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
2
Glute Bridge (Bodyweight)
1
1 mins
-
3
Squat (Bodyweight)
3
1 mins
-
4
Standing Calf Raise
3
1 mins
-
5
Inchworm
2
1 mins
-
6
fire hydrant
2
1 mins
-
7
Glute Bridge (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
2
Glute Bridge (Bodyweight)
1
1 mins
-
3
Squat (Bodyweight)
3
1 mins
-
4
Standing Calf Raise
3
1 mins
-
5
Inchworm
2
1 mins
-
6
fire hydrant
2
1 mins
-
7
Glute Bridge (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
2
Glute Bridge (Bodyweight)
1
1 mins
-
3
Squat (Bodyweight)
3
1 mins
-
4
Standing Calf Raise
3
1 mins
-
5
Inchworm
2
1 mins
-
6
fire hydrant
2
1 mins
-
7
Glute Bridge (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
2
Glute Bridge (Bodyweight)
1
1 mins
-
3
Squat (Bodyweight)
3
1 mins
-
4
Standing Calf Raise
3
1 mins
-
5
Inchworm
2
1 mins
-
6
fire hydrant
2
1 mins
-
7
Glute Bridge (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
1
10 mins
-
2
Lying Leg Raise
2
1 mins
-
3
Bicycle Crunch
2
1 mins
-
4
Abs Crunch (Bodyweight)
2
1 mins
-
5
Russian Twist
2
1 mins
-
6
Dead Bug
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
1
5 mins
-
2
Lying Leg Raise
2
1 mins
-
3
Bicycle Crunch
2
1 mins
-
4
Abs Crunch (Bodyweight)
2
1 mins
-
5
Russian Twist
2
1 mins
-
6
Dead Bug
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
1
10 mins
-
2
Lying Leg Raise
2
1 mins
-
3
Bicycle Crunch
2
1 mins
-
4
Abs Crunch (Bodyweight)
2
1 mins
-
5
Russian Twist
2
1 mins
-
6
Dead Bug
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
1
5 mins
-
2
Lying Leg Raise
2
1 mins
-
3
Bicycle Crunch
2
1 mins
-
4
Abs Crunch (Bodyweight)
2
1 mins
-
5
Russian Twist
2
1 mins
-
6
Dead Bug
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
1
10 mins
-
2
Lying Leg Raise
2
1 mins
-
3
Bicycle Crunch
2
1 mins
-
4
Abs Crunch (Bodyweight)
2
1 mins
-
5
Russian Twist
2
1 mins
-
6
Dead Bug
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
1
5 mins
-
2
Lying Leg Raise
2
1 mins
-
3
Bicycle Crunch
2
1 mins
-
4
Abs Crunch (Bodyweight)
2
1 mins
-
5
Russian Twist
2
1 mins
-
6
Dead Bug
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
1
10 mins
-
2
Lying Leg Raise
2
1 mins
-
3
Bicycle Crunch
2
1 mins
-
4
Abs Crunch (Bodyweight)
2
1 mins
-
5
Russian Twist
2
1 mins
-
6
Dead Bug
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
1
5 mins
-
2
Lying Leg Raise
2
1 mins
-
3
Bicycle Crunch
2
1 mins
-
4
Abs Crunch (Bodyweight)
2
1 mins
-
5
Russian Twist
2
1 mins
-
6
Dead Bug
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
1
10 mins
-
2
Lying Leg Raise
2
1 mins
-
3
Bicycle Crunch
2
1 mins
-
4
Abs Crunch (Bodyweight)
2
1 mins
-
5
Russian Twist
2
1 mins
-
6
Dead Bug
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
1
5 mins
-
2
Lying Leg Raise
2
1 mins
-
3
Bicycle Crunch
2
1 mins
-
4
Abs Crunch (Bodyweight)
2
1 mins
-
5
Russian Twist
2
1 mins
-
6
Dead Bug
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
1
10 mins
-
2
Lying Leg Raise
2
1 mins
-
3
Bicycle Crunch
2
1 mins
-
4
Abs Crunch (Bodyweight)
2
1 mins
-
5
Russian Twist
2
1 mins
-
6
Dead Bug
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
1
5 mins
-
2
Lying Leg Raise
2
1 mins
-
3
Bicycle Crunch
2
1 mins
-
4
Abs Crunch (Bodyweight)
2
1 mins
-
5
Russian Twist
2
1 mins
-
6
Dead Bug
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Cycling
1 Set
20 mins
@8
2
Glute Bridge (Bodyweight)
1 Set
1 mins
-
3
Squat (Bodyweight)
3 Sets
1 mins
-
4
Standing Calf Raise
3 Sets
1 mins
-
5
Inchworm
2 Sets
1 mins
-
6
fire hydrant
2 Sets
1 mins
-
7
Glute Bridge (Bodyweight)
1 Set
1 mins
-
Day 2
1
Iron Cross
1 Set
10 mins
-
2
Lying Leg Raise
2 Sets
1 mins
-
3
Bicycle Crunch
2 Sets
1 mins
-
4
Abs Crunch (Bodyweight)
2 Sets
1 mins
-
5
Russian Twist
2 Sets
1 mins
-
6
Dead Bug
2 Sets
1 mins
-
Day 3
1
Treadmill
1 Set
30 mins
-