logo
BoostcampPNG
Community Programs›Push
Push
IntermediateFree

Push

Unlock your strength with just 40 minutes a day—transform your body at home and push your limits in just 2 weeks!

Yakato Yakatov2
Yakato Yakatov2· Jul 2025
1athletes running this program
iOS & Android

Overview

Length
2 weeks
Days / week
2 days
Level
Intermediate
Goal
Bodyweight Fitness
Equipment
At Home
Session length
40 min
Unleash your upper body strength with the **Push** program, designed to elevate your fitness in just two weeks! This three-day-a-week regimen focuses on bodyweight exercises that target your chest, shoulders, and triceps, making it perfect for both novices and intermediate lifters. Each 40-minute session combines dynamic movements like Archer Push-ups and Pike Push-ups, ensuring a challenging yet achievable workout that you can do at home. Get ready to build muscle and enhance your overall fitness with every rep!

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on bodyweight fitness
Athletes who can train 2 days per week
Athletes who prefer training at home with minimal equipment

Muscle engagement

Front
Back
Triceps
34.6%
Front Delts
23.1%
Chest
19.2%
Middle Delts
9.2%
Abs
7.7%
Upper Back
6.2%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Archer Push up32 reps@6
2Pike Push Up26 reps@6.5
3Pike Push Up210 reps@6.5
Superset
4APush Up210 reps@6.5
4BPlank21 min@8
#ExerciseSetsRepsLoad
1Archer Push up32 reps@6
2Pike Push Up26 reps@6.5
3Pike Push Up210 reps@6.5
Superset
4APush Up210 reps@6.5
4BPlank21 min@8

Weeks 2–2 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Push is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 2 weeks are fully unlocked.

This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Push is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 2 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Push is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android