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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
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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
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Bodyweight)
3
8 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Inverted Row
3
8 reps
-
6
Push Up
3
8 reps
-
7
Plank
3
0.5 mins
-
8
Sit Up
3
8 reps
-
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
-