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Saitama Bodyweight Workout

by Ashh
2 athletes joined

Program Description

This workout help to build strength, endurance and cardiovascular condition. Rest period: For strength Superset rest 30 seconds after each exercise, rest 1 minute after each set. For core Superset, rest 30 seconds after each exercise, rest 1 minute after each set. For explosive movement, rest 30 second after completing a set. You can adjust this rest period based on your fitness level.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 26, 2024 12:21
  • Last Edited
    Nov 29, 2024 04:20

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1B
Push Up
2
AMRAP
RPE 9
1C
Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Bicycle Crunch
2
AMRAP
RPE 9
3
Lateral Jump
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1B
Push Up
2
AMRAP
RPE 9
1C
Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Bicycle Crunch
2
AMRAP
RPE 9
3
Lateral Jump
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1B
Push Up
2
AMRAP
RPE 9
1C
Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Bicycle Crunch
2
AMRAP
RPE 9
3
Lateral Jump
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1B
Push Up
2
AMRAP
RPE 9
1C
Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Bicycle Crunch
2
AMRAP
RPE 9
3
Lateral Jump
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1B
Push Up
2
AMRAP
RPE 9
1C
Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Bicycle Crunch
2
AMRAP
RPE 9
3
Lateral Jump
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1B
Push Up
2
AMRAP
RPE 9
1C
Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Bicycle Crunch
2
AMRAP
RPE 9
3
Lateral Jump
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1B
Push Up
2
AMRAP
RPE 9
1C
Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Bicycle Crunch
2
AMRAP
RPE 9
3
Lateral Jump
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1B
Push Up
2
AMRAP
RPE 9
1C
Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Bicycle Crunch
2
AMRAP
RPE 9
3
Lateral Jump
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
2
AMRAP
RPE 9
1B
Decline Push Up
2
AMRAP
RPE 9
1C
Split Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
3
Jump Squat
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
2
AMRAP
RPE 9
1B
Decline Push Up
2
AMRAP
RPE 9
1C
Split Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
3
Jump Squat
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
2
AMRAP
RPE 9
1B
Decline Push Up
2
AMRAP
RPE 9
1C
Split Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
3
Jump Squat
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
2
AMRAP
RPE 9
1B
Decline Push Up
2
AMRAP
RPE 9
1C
Split Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
3
Jump Squat
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
2
AMRAP
RPE 9
1B
Decline Push Up
2
AMRAP
RPE 9
1C
Split Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
3
Jump Squat
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
2
AMRAP
RPE 9
1B
Decline Push Up
2
AMRAP
RPE 9
1C
Split Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
3
Jump Squat
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
2
AMRAP
RPE 9
1B
Decline Push Up
2
AMRAP
RPE 9
1C
Split Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
3
Jump Squat
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
2
AMRAP
RPE 9
1B
Decline Push Up
2
AMRAP
RPE 9
1C
Split Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
3
Jump Squat
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
1B
Pike Push Up
2
AMRAP
RPE 9
1C
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Plank
2
1-2 mins
RPE 10
3
Split Squat Jump
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
1B
Pike Push Up
2
AMRAP
RPE 9
1C
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Plank
2
1-2 mins
RPE 10
3
Split Squat Jump
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
1B
Pike Push Up
2
AMRAP
RPE 9
1C
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Plank
2
1-2 mins
RPE 10
3
Split Squat Jump
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
1B
Pike Push Up
2
AMRAP
RPE 9
1C
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Plank
2
1-2 mins
RPE 10
3
Split Squat Jump
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
1B
Pike Push Up
2
AMRAP
RPE 9
1C
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Plank
2
1-2 mins
RPE 10
3
Split Squat Jump
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
1B
Pike Push Up
2
AMRAP
RPE 9
1C
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Plank
2
1-2 mins
RPE 10
3
Split Squat Jump
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
1B
Pike Push Up
2
AMRAP
RPE 9
1C
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Plank
2
1-2 mins
RPE 10
3
Split Squat Jump
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
1B
Pike Push Up
2
AMRAP
RPE 9
1C
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9
2A
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
2B
Plank
2
1-2 mins
RPE 10
3
Split Squat Jump
2
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 2
1A
Inverted Row
2 Sets
AMRAP
@9
1B
Decline Push Up
2 Sets
AMRAP
@9
1C
Split Squat (Bodyweight)
2 Sets
AMRAP
@9
2A
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9
2B
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9
3
Jump Squat
2 Sets
AMRAP
@10
Day 3
1A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
1B
Pike Push Up
2 Sets
AMRAP
@9
1C
Bulgarian Split Squat (Bodyweight)
2 Sets
AMRAP
@9
2A
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9
2B
Plank
2 Sets
1-2 mins
@10
3
Split Squat Jump
2 Sets
AMRAP
@10
Day 1
1A
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9
1B
Push Up
2 Sets
AMRAP
@9
1C
Squat (Bodyweight)
2 Sets
AMRAP
@9
2A
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9
2B
Bicycle Crunch
2 Sets
AMRAP
@9
3
Lateral Jump
2 Sets
AMRAP
@10