logo
BoostcampPNG

Stuck in a rut

by Samantha U.

Program Description

Lose fat and gain lean muscle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 04, 2025 02:13
  • Last Edited
    Aug 04, 2025 03:07
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 6
2
Jump Squat
3
10 reps
RPE 6
3
Marching Glute Bridge
3
12 reps
RPE 6
4
Reverse Lunge (Dumbbell)
3
12 reps
RPE 6
5
Skater Hop
3
10 reps
RPE 6
6
Jump Rope
3
30 secs
RPE 6
7
Wall Sit
2
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 6
2
Jump Squat
3
10 reps
RPE 6
3
Marching Glute Bridge
3
12 reps
RPE 6
4
Reverse Lunge (Dumbbell)
3
12 reps
RPE 6
5
Skater Hop
3
10 reps
RPE 6
6
Jump Rope
3
30 secs
RPE 6
7
Wall Sit
2
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 6
2
Jump Squat
3
10 reps
RPE 6
3
Marching Glute Bridge
3
12 reps
RPE 6
4
Reverse Lunge (Dumbbell)
3
12 reps
RPE 6
5
Skater Hop
3
10 reps
RPE 6
6
Jump Rope
3
30 secs
RPE 6
7
Wall Sit
2
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 6
2
Jump Squat
3
10 reps
RPE 6
3
Marching Glute Bridge
3
12 reps
RPE 6
4
Reverse Lunge (Dumbbell)
3
12 reps
RPE 6
5
Skater Hop
3
10 reps
RPE 6
6
Jump Rope
3
30 secs
RPE 6
7
Wall Sit
2
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
15 reps
RPE 6
2
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 6
4
Band Pull Apart
3
20 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Dip (Bodyweight)
3
15 reps
RPE 6
7
Plank
2
45 secs
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
15 reps
RPE 6
2
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 6
4
Band Pull Apart
3
20 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Dip (Bodyweight)
3
15 reps
RPE 6
7
Plank
2
45 secs
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
15 reps
RPE 6
2
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 6
4
Band Pull Apart
3
20 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Dip (Bodyweight)
3
15 reps
RPE 6
7
Plank
2
45 secs
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
15 reps
RPE 6
2
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 6
4
Band Pull Apart
3
20 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Dip (Bodyweight)
3
15 reps
RPE 6
7
Plank
2
45 secs
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
1 mins
RPE 6
2
Burpee
4
10 reps
RPE 6
3
Mountain Climber
4
30 secs
RPE 6
4
Jump Switch Lunge
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Plank
4
20 secs
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
1 mins
RPE 6
2
Burpee
4
10 reps
RPE 6
3
Mountain Climber
4
30 secs
RPE 6
4
Jump Switch Lunge
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Plank
4
20 secs
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
1 mins
RPE 6
2
Burpee
4
10 reps
RPE 6
3
Mountain Climber
4
30 secs
RPE 6
4
Jump Switch Lunge
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Plank
4
20 secs
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
1 mins
RPE 6
2
Burpee
4
10 reps
RPE 6
3
Mountain Climber
4
30 secs
RPE 6
4
Jump Switch Lunge
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Plank
4
20 secs
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
3
12 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 6
3
Push Up (Incline)
3
15 reps
RPE 6
4
Jump Switch Lunge
3
10 reps
RPE 6
5
Plank to Push Up
3
12 reps
RPE 6
6
Bent Over Row (Dumbbell)
3
15 reps
RPE 6
7
Jump Rope
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
3
12 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 6
3
Push Up (Incline)
3
15 reps
RPE 6
4
Jump Switch Lunge
3
10 reps
RPE 6
5
Plank to Push Up
3
12 reps
RPE 6
6
Bent Over Row (Dumbbell)
3
15 reps
RPE 6
7
Jump Rope
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
3
12 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 6
3
Push Up (Incline)
3
15 reps
RPE 6
4
Jump Switch Lunge
3
10 reps
RPE 6
5
Plank to Push Up
3
12 reps
RPE 6
6
Bent Over Row (Dumbbell)
3
15 reps
RPE 6
7
Jump Rope
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
3
12 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 6
3
Push Up (Incline)
3
15 reps
RPE 6
4
Jump Switch Lunge
3
10 reps
RPE 6
5
Plank to Push Up
3
12 reps
RPE 6
6
Bent Over Row (Dumbbell)
3
15 reps
RPE 6
7
Jump Rope
3
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 6
2
V-Up
3
15 reps
RPE 6
3
Side Plank with Reach Through
3
12 reps
RPE 6
4
Russian Twist (Dumbbell)
3
30 reps
RPE 6
5
Jump Rope
3
1 mins
RPE 6
6
Plank
3
30 secs
RPE 6
7
Bear Crawl
2
20 secs
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 6
2
V-Up
3
15 reps
RPE 6
3
Side Plank with Reach Through
3
12 reps
RPE 6
4
Russian Twist (Dumbbell)
3
30 reps
RPE 6
5
Jump Rope
3
1 mins
RPE 6
6
Plank
3
30 secs
RPE 6
7
Bear Crawl
2
20 secs
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 6
2
V-Up
3
15 reps
RPE 6
3
Side Plank with Reach Through
3
12 reps
RPE 6
4
Russian Twist (Dumbbell)
3
30 reps
RPE 6
5
Jump Rope
3
1 mins
RPE 6
6
Plank
3
30 secs
RPE 6
7
Bear Crawl
2
20 secs
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 6
2
V-Up
3
15 reps
RPE 6
3
Side Plank with Reach Through
3
12 reps
RPE 6
4
Russian Twist (Dumbbell)
3
30 reps
RPE 6
5
Jump Rope
3
1 mins
RPE 6
6
Plank
3
30 secs
RPE 6
7
Bear Crawl
2
20 secs
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat
3 Sets
15 Reps
@6
2
Jump Squat
3 Sets
10 Reps
@6
3
Marching Glute Bridge
3 Sets
12 Reps
@6
4
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@6
5
Skater Hop
3 Sets
10 Reps
@6
6
Jump Rope
3 Sets
30 secs
@6
7
Wall Sit
2 Sets
1 mins
@6
Day 2
1
Push Up (Incline)
3 Sets
15 Reps
@6
2
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@6
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6
4
Band Pull Apart
3 Sets
20 Reps
@6
5
Hammer Curl
3 Sets
12 Reps
@6
6
Tricep Dip (Bodyweight)
3 Sets
15 Reps
@6
7
Plank
2 Sets
45 secs
@6
Day 3
1
Jump Rope
4 Sets
1 mins
@6
2
Burpee
4 Sets
10 Reps
@6
3
Mountain Climber
4 Sets
30 secs
@6
4
Jump Switch Lunge
4 Sets
10 Reps
@6
5
Push Up
4 Sets
10 Reps
@6
6
Plank
4 Sets
20 secs
@6
Day 4
1
Squat Thruster
3 Sets
12 Reps
@6
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@6
3
Push Up (Incline)
3 Sets
15 Reps
@6
4
Jump Switch Lunge
3 Sets
10 Reps
@6
5
Plank to Push Up
3 Sets
12 Reps
@6
6
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@6
7
Jump Rope
3 Sets
1 mins
@6
Day 5
1
Box Jump
3 Sets
8 Reps
@6
2
V-Up
3 Sets
15 Reps
@6
3
Side Plank with Reach Through
3 Sets
12 Reps
@6
4
Russian Twist (Dumbbell)
3 Sets
30 Reps
@6
5
Jump Rope
3 Sets
1 mins
@6
6
Plank
3 Sets
30 secs
@6
7
Bear Crawl
2 Sets
20 secs
@6