Georgia’s Bodyweight Workout

by Georgia-Mai C.

2 athletes joined

Program Description

Unlock your potential with Georgia’s Bodyweight Workout, a 4-week program designed for beginners looking to build strength and endurance using just your body weight. With 8 sessions each week, you'll engage in effective exercises like Push-Ups, Inverted Rows, and Squats, all tailored to maximize your results in just 30 minutes per workout. This program is perfect for at-home training, requiring no equipment, making it accessible and convenient. Get ready to transform your fitness journey and develop a strong foundation!

Program Overview

Level
Beginner
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Jan 04, 2026 12:40
Last Edited
Jan 04, 2026 01:01

Muscle Engagement

Front

Back

MuscleSet

Triceps

15%

Front Delts

15%

Abs

12.5%

Chest

10%

Upper Back

10%

Glutes

10%

Hamstrings

7.5%

Lats

Middle Delts

Quadriceps

Adductors

2.5%

Lower Back

2.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Push Up (Incline)

8 reps

Inverted Row

8 reps

Dip (Assisted)

8 reps

Pike Push Up

8 reps

Squat (Bodyweight)

8 reps

Abs Crunch (Bodyweight)

8 reps

Lying Leg Raise

8 reps

Glute Bridge (Bodyweight)

8 reps

Day 1

Push Up (Incline)

8 reps

Inverted Row

8 reps

Dip (Assisted)

8 reps

Pike Push Up

8 reps

Squat (Bodyweight)

8 reps

Abs Crunch (Bodyweight)

8 reps

Lying Leg Raise

8 reps

Glute Bridge (Bodyweight)

8 reps

Day 1

Push Up (Incline)

8 reps

Inverted Row

8 reps

Dip (Assisted)

8 reps

Pike Push Up

8 reps

Squat (Bodyweight)

8 reps

Abs Crunch (Bodyweight)

8 reps

Lying Leg Raise

8 reps

Glute Bridge (Bodyweight)

8 reps

Day 1

Push Up (Incline)

8 reps

Inverted Row

8 reps

Dip (Assisted)

8 reps

Pike Push Up

8 reps

Squat (Bodyweight)

8 reps

Abs Crunch (Bodyweight)

8 reps

Lying Leg Raise

8 reps

Glute Bridge (Bodyweight)

8 reps

Day 2

Push Up (Incline)

8 reps

Inverted Row

8 reps

Dip (Assisted)

8 reps

Pike Push Up

8 reps

Squat (Bodyweight)

8 reps

Abs Crunch (Bodyweight)

8 reps

Lying Leg Raise

8 reps

Glute Bridge (Bodyweight)

8 reps

Day 2

Push Up (Incline)

8 reps

Inverted Row

8 reps

Dip (Assisted)

8 reps

Pike Push Up

8 reps

Squat (Bodyweight)

8 reps

Abs Crunch (Bodyweight)

8 reps

Lying Leg Raise

8 reps

Glute Bridge (Bodyweight)

8 reps

Day 2

Push Up (Incline)

8 reps

Inverted Row

8 reps

Dip (Assisted)

8 reps

Pike Push Up

8 reps

Squat (Bodyweight)

8 reps

Abs Crunch (Bodyweight)

8 reps

Lying Leg Raise

8 reps

Glute Bridge (Bodyweight)

8 reps

Day 2

Push Up (Incline)

8 reps

Inverted Row

8 reps

Dip (Assisted)

8 reps

Pike Push Up

8 reps

Squat (Bodyweight)

8 reps

Abs Crunch (Bodyweight)

8 reps

Lying Leg Raise

8 reps

Glute Bridge (Bodyweight)

8 reps

Day 1

Push Up (Incline)

2 Sets

8 Reps

Inverted Row

2 Sets

8 Reps

Dip (Assisted)

2 Sets

8 Reps

Pike Push Up

2 Sets

8 Reps

Squat (Bodyweight)

2 Sets

8 Reps

Abs Crunch (Bodyweight)

2 Sets

8 Reps

Lying Leg Raise

2 Sets

8 Reps

Glute Bridge (Bodyweight)

2 Sets

8 Reps

Day 2

Push Up (Incline)

2 Sets

8 Reps

Inverted Row

2 Sets

8 Reps

Dip (Assisted)

2 Sets

8 Reps

Pike Push Up

2 Sets

8 Reps

Squat (Bodyweight)

2 Sets

8 Reps

Abs Crunch (Bodyweight)

2 Sets

8 Reps

Lying Leg Raise

2 Sets

8 Reps

Glute Bridge (Bodyweight)

2 Sets

8 Reps