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20 min Daily Warrior

by Simon Levy
1 athletes joined

Program Description

Unleash your inner warrior with the 20 min Daily Warrior program! Designed for novice lifters, this week-long regimen packs a punch with daily workouts that blend strength training and muscle sculpting. Each session, lasting just 30 minutes, focuses on key movements like squats, bench presses, and deadlifts to build a solid foundation. With a mix of barbell and dumbbell exercises, you’ll engage all major muscle groups while honing your athletic prowess. Get ready to transform your fitness journey, one day at a time!

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Mar 05, 2026 08:28
  • Last Edited
    Mar 05, 2026 09:34
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.1%
Glutes
13.7%
Quadriceps
9.7%
Triceps
8.9%
Lats
8.1%
Upper Back
8.1%
Front Delts
7.7%
Chest
6.5%
Biceps
6.5%
Abs
4%
Lower Back
4%
Adductors
2.8%
Middle Delts
2.4%
Forearms
2.4%
Rear Delts
1.2%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
5 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Hamstring Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
-
2
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10 reps
-
2
Zercher Squat (Barbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
8 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
-
2
Skull Crusher (Barbell)
3
10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8 Reps
-
-
Day 2
1
Bench Press (Dumbbell)
2 Sets
2 Sets
5 Reps
10 Reps
-
-
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
2
Hamstring Curl
4 Sets
12 Reps
-
Day 4
1
Pull-Up (Weighted)
4 Sets
5 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
Day 5
1
Glute Bridge (Barbell)
3 Sets
10 Reps
-
2
Zercher Squat (Barbell)
3 Sets
10 Reps
-
Day 6
1
Landmine Press
4 Sets
8 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
Day 7
1
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
2
Skull Crusher (Barbell)
3 Sets
10 Reps
-