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
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodyweight Fitness
- EquipmentAt Home
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedOct 26, 2024 12:21
- Last EditedNov 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.
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 Row2 Sets
AMRAP
@9
1B
Decline Push Up2 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 Squat2 Sets
AMRAP
@10
Day 3
1A
Pull-Up (Bodyweight)2 Sets
AMRAP
@9
1B
Pike Push Up2 Sets
AMRAP
@9
1C
Bulgarian Split Squat (Bodyweight)2 Sets
AMRAP
@9
2A
Abs Crunch (Bodyweight)2 Sets
AMRAP
@9
2B
Plank2 Sets
1-2 mins
@10
3
Split Squat Jump2 Sets
AMRAP
@10
Day 1
1A
Chin-Up (Bodyweight)2 Sets
AMRAP
@9
1B
Push Up2 Sets
AMRAP
@9
1C
Squat (Bodyweight)2 Sets
AMRAP
@9
2A
Abs Crunch (Bodyweight)2 Sets
AMRAP
@9
2B
Bicycle Crunch2 Sets
AMRAP
@9
3
Lateral Jump2 Sets
AMRAP
@10