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1 punch workout

by Adam Spicer

Program Description

Unleash your potential with the 1 Punch Workout, an 18-week program designed to build strength and endurance through bodyweight exercises. Each session, requiring just 60 minutes, focuses on foundational movements like push-ups, squats, sit-ups, and running, making it perfect for beginners looking to enhance their athletic performance. With a commitment of just three days a week, you'll develop a solid fitness base right from the comfort of your home. Get ready to transform your body and boost your confidence!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 19, 2025 01:46
  • Last Edited
    Nov 19, 2025 01:49
Muscle Engagement
Front
Back
MuscleSet
Abs
16.2%
Chest
13.5%
Quadriceps
13.5%
Other
13.5%
Triceps
10.8%
Glutes
10.8%
Front Delts
8.1%
Hamstrings
8.1%
Adductors
5.4%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
48 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
48 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
48 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
48 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
48 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
48 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
48 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
48 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
48 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
48 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
48 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
48 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
48 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
48 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
48 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
48 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
48 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
48 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Push Up
1 Set
100 Reps
-
2
Squat (Bodyweight)
1 Set
100 Reps
-
3
Sit Up
1 Set
100 Reps
-
4
Run
1 Set
48 mins
-