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Zero to Hero Level 1

by Gravis Wolfgang
1 athletes joined

Program Description

This is a training program to take one from a morbidly obese individual to an athlete ready to tackle harder workouts.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 18, 2025 02:44
  • Last Edited
    Jun 18, 2025 11:09

Summary

Transform your fitness journey with the **Zero to Hero Level 1** program, designed for those ready to elevate their strength and conditioning in just three weeks. This 5-day-a-week regimen focuses on both upper and lower body workouts, utilizing a mix of bodyweight and machine exercises to build foundational strength. Each session incorporates supersets to maximize efficiency and intensity, ensuring you see results while keeping your workouts engaging. Get ready to unlock your potential and become the hero of your own fitness story!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
3
10 reps
-
1B
Inverted Row
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Lateral Raise (Dumbbell)
3
5 reps
-
5
Lat Pulldown
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
3
15 reps
-
1B
Inverted Row
3
15 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Lateral Raise (Dumbbell)
3
5 reps
-
5
Lat Pulldown
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
3
20 reps
-
1B
Inverted Row
3
20 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Lateral Raise (Dumbbell)
3
5 reps
-
5
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
10 reps
-
1B
Lying Leg Raise
3
10 reps
-
2
Leg Press
6
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Calf Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
15 reps
-
1B
Lying Leg Raise
3
15 reps
-
2
Leg Press
6
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Calf Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
20 reps
-
1B
Lying Leg Raise
3
20 reps
-
2
Leg Press
6
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Calf Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
3
10 reps
-
1B
Inverted Row
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Lateral Raise (Dumbbell)
3
5 reps
-
5
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
3
15 reps
-
1B
Inverted Row
3
15 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Lateral Raise (Dumbbell)
3
5 reps
-
5
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
3
20 reps
-
1B
Inverted Row
3
20 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Lateral Raise (Dumbbell)
3
5 reps
-
5
Lat Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
10 reps
-
1B
Lying Leg Raise
3
10 reps
-
2
Leg Press
6
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Calf Raise (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
15 reps
-
1B
Lying Leg Raise
3
15 reps
-
2
Leg Press
6
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Calf Raise (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
20 reps
-
1B
Lying Leg Raise
3
20 reps
-
2
Leg Press
6
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Calf Raise (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
3
10 reps
-
1B
Inverted Row
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Lateral Raise (Dumbbell)
3
5 reps
-
5
Lat Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
3
15 reps
-
1B
Inverted Row
3
15 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Lateral Raise (Dumbbell)
3
5 reps
-
5
Lat Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
3
20 reps
-
1B
Inverted Row
3
20 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Lateral Raise (Dumbbell)
3
5 reps
-
5
Lat Pulldown
3
10 reps
-
Week 1
1 / 3 Weeks
Day 1
1A
Push Up (Incline)
3 Sets
10 Reps
-
1B
Inverted Row
3 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4A
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
4B
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
4C
Lateral Raise (Dumbbell)
3 Sets
5 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
Day 2
1A
Box Squat (Barbell)
3 Sets
10 Reps
-
1B
Lying Leg Raise
3 Sets
10 Reps
-
2
Leg Press
6 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Calf Raise (Machine)
3 Sets
10 Reps
-
Day 4
1A
Box Squat (Barbell)
3 Sets
10 Reps
-
1B
Lying Leg Raise
3 Sets
10 Reps
-
2
Leg Press
6 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Calf Raise (Machine)
3 Sets
10 Reps
-
Day 5
1A
Push Up (Incline)
3 Sets
10 Reps
-
1B
Inverted Row
3 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4A
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
4B
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
4C
Lateral Raise (Dumbbell)
3 Sets
5 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
Day 3
1A
Push Up (Incline)
3 Sets
10 Reps
-
1B
Inverted Row
3 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4A
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
4B
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
4C
Lateral Raise (Dumbbell)
3 Sets
5 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-