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The Home Plan

by Imad K.

Program Description

This beginner-friendly program will help build ur endurance and tone your body all at home with no equipment

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    2 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 28, 2025 08:06
  • Last Edited
    Jul 28, 2025 09:14
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20-25 reps
RPE 8
2
Narrow Push Up
4
16-18 reps
RPE 8
3
Plank
4
45-60 secs
RPE 8
4
Leg Hold
3
20-30 secs
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20-25 reps
RPE 8
2
Narrow Push Up
4
16-18 reps
RPE 8
3
Plank
4
45-60 secs
RPE 8
4
Leg Hold
3
20-30 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12-15 reps
RPE 8
2
Glute Bridge Hold
4
30-40 secs
RPE 8
3
Wall Sit
4
25-30 secs
RPE 8
4
Standing Calf Raise
4
35-40 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12-15 reps
RPE 8
2
Glute Bridge Hold
4
30-40 secs
RPE 8
3
Wall Sit
4
25-30 secs
RPE 8
4
Standing Calf Raise
4
35-40 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
25-30 secs
RPE 8
2
Reverse Snow Angel
3
25-30 secs
RPE 8
3
Side Plank
3
25-30 secs
RPE 8
4
Glute Bridge Hold
3
30-40 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
25-30 secs
RPE 8
2
Reverse Snow Angel
3
25-30 secs
RPE 8
3
Side Plank
3
25-30 secs
RPE 8
4
Glute Bridge Hold
3
30-40 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
15-20 reps
RPE 8
2
Jump Squat
3
12-15 reps
RPE 8
3
Plank to Push Up
4
25 reps
RPE 8
4
Mountain Climber
3
25-30 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
15-20 reps
RPE 8
2
Jump Squat
3
12-15 reps
RPE 8
3
Plank to Push Up
4
25 reps
RPE 8
4
Mountain Climber
3
25-30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
30-40 secs
RPE 8
2
Childs Pose
3
35-40 secs
RPE 8
3
Glute Bridge Hold
3
30-35 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
30-40 secs
RPE 8
2
Childs Pose
3
35-40 secs
RPE 8
3
Glute Bridge Hold
3
30-35 secs
RPE 8
Week 1
1 / 2 Weeks
Day 4
1
Burpee
3 Sets
15-20 Reps
@8
2
Jump Squat
3 Sets
12-15 Reps
@8
3
Plank to Push Up
4 Sets
25 Reps
@8
4
Mountain Climber
3 Sets
25-30 secs
@8
Day 5
1
Cat Cow Stretch
3 Sets
30-40 secs
@8
2
Childs Pose
3 Sets
35-40 secs
@8
3
Glute Bridge Hold
3 Sets
30-35 secs
@8
Day 1
1
Push Up
4 Sets
20-25 Reps
@8
2
Narrow Push Up
4 Sets
16-18 Reps
@8
3
Plank
4 Sets
45-60 secs
@8
4
Leg Hold
3 Sets
20-30 secs
@8
Day 2
1
Squat (Bodyweight)
4 Sets
12-15 Reps
@8
2
Glute Bridge Hold
4 Sets
30-40 secs
@8
3
Wall Sit
4 Sets
25-30 secs
@8
4
Standing Calf Raise
4 Sets
35-40 Reps
@8
Day 3
1
Superman
3 Sets
25-30 secs
@8
2
Reverse Snow Angel
3 Sets
25-30 secs
@8
3
Side Plank
3 Sets
25-30 secs
@8
4
Glute Bridge Hold
3 Sets
30-40 secs
@8