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BoostcampPNG

simple workout program with no equipment at all

by Troy1399 V.

Program Description

very simple routine to just get started with exercise. no equipment at all, you just need a chair (it says double chair but you can try to do it with one chair really). if you have something to do pull-ups you can add those on the upper body and full body days.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 21, 2026 08:52
  • Last Edited
    Mar 21, 2026 09:01
Muscle Engagement
Front
Back
MuscleSet
Abs
16.7%
Triceps
15.4%
Front Delts
15.4%
Quadriceps
12.8%
Glutes
10.3%
Hamstrings
10.3%
Chest
7.7%
Adductors
6.4%
Calves
5.1%
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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
Push Up
3
15 reps
-
2
Dips Between Chairs
3
15 reps
-
3
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Dips Between Chairs
3
15 reps
-
3
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Dips Between Chairs
3
15 reps
-
3
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Dips Between Chairs
3
15 reps
-
3
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Lunge (Bodyweight)
3
15 reps
-
3
Calf Raise (Bodyweight)
3
20 reps
-
4
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Lunge (Bodyweight)
3
15 reps
-
3
Calf Raise (Bodyweight)
3
20 reps
-
4
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Lunge (Bodyweight)
3
15 reps
-
3
Calf Raise (Bodyweight)
3
20 reps
-
4
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Lunge (Bodyweight)
3
15 reps
-
3
Calf Raise (Bodyweight)
3
20 reps
-
4
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Dips Between Chairs
3
15 reps
-
4
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Dips Between Chairs
3
15 reps
-
4
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Dips Between Chairs
3
15 reps
-
4
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Dips Between Chairs
3
15 reps
-
4
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Dips Between Chairs
3
15 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Dips Between Chairs
3
15 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Dips Between Chairs
3
15 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Dips Between Chairs
3
15 reps
-
3
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Lunge (Bodyweight)
3
15 reps
-
3
Calf Raise (Bodyweight)
3
15 reps
-
4
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Lunge (Bodyweight)
3
15 reps
-
3
Calf Raise (Bodyweight)
3
15 reps
-
4
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Lunge (Bodyweight)
3
15 reps
-
3
Calf Raise (Bodyweight)
3
15 reps
-
4
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Lunge (Bodyweight)
3
15 reps
-
3
Calf Raise (Bodyweight)
3
15 reps
-
4
Plank
3
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Push Up
3 Sets
15 Reps
-
2
Dips Between Chairs
3 Sets
15 Reps
-
3
Plank
3 Sets
1 mins
-
Day 2
1
Squat (Bodyweight)
3 Sets
20 Reps
-
2
Lunge (Bodyweight)
3 Sets
15 Reps
-
3
Calf Raise (Bodyweight)
3 Sets
20 Reps
-
4
Plank
3 Sets
1 mins
-
Day 3
1
Push Up
3 Sets
15 Reps
-
2
Squat (Bodyweight)
3 Sets
20 Reps
-
3
Dips Between Chairs
3 Sets
15 Reps
-
4
Plank
3 Sets
1 mins
-
Day 4
1
Push Up
3 Sets
15 Reps
-
2
Dips Between Chairs
3 Sets
15 Reps
-
3
Plank
3 Sets
1 mins
-
Day 5
1
Squat (Bodyweight)
3 Sets
20 Reps
-
2
Lunge (Bodyweight)
3 Sets
15 Reps
-
3
Calf Raise (Bodyweight)
3 Sets
15 Reps
-
4
Plank
3 Sets
1 mins
-