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BoostcampPNG
Mitt
by Mikael K.
1 athletes joined
Program Description
M
Program Overview
Level
Intermediate, Novice
Goal
Athletics
Equipment
At Home
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Jun 23, 2024 03:18
Last Edited
Jun 23, 2024 03:28
down_app
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Squat (Bodyweight)
3 Sets
8 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Good Morning
3 Sets
10 Reps
5
Inverted Row
3 Sets
8 Reps
6
Push Up
3 Sets
8 Reps
7
Plank
3 Sets
0.5 mins
8
Sit Up
3 Sets
8 Reps