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Stuck in a rut

by Samantha U.
4.0
(1 rating)

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 12, 2025 12:21

Summary

Break free from your fitness plateau with this dynamic 4-week program designed to reignite your strength and endurance. Committing to five days a week, you'll tackle a blend of lower and upper body workouts, incorporating strength training and plyometric exercises to build power and muscle. Each session is crafted to challenge your limits, ensuring you stay engaged and motivated. Perfect for those ready to elevate their performance, this program will help you break through barriers and achieve your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Abs
15.1%
Quadriceps
13.4%
Other
12%
Glutes
8.8%
Triceps
8.6%
Hamstrings
8.3%
Chest
7.1%
Front Delts
6.5%
Upper Back
3.9%
Biceps
2.9%
Lats
2.6%
Middle Delts
2.3%
Lower Back
2%
Rear Delts
2%
Adductors
2%
Calves
1.5%
Forearms
0.7%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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