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BoostcampPNG

Home Workout Program

by Gerry
1 athletes joined

Program Description

Novice friendly program for strength and muscle building. Curated for a full body workout 6 days a week. End goal - An exercise to help achieve a permanent habit of doing 100 push-ups, 100 sit-ups, 100 dips, and 30-minute wall squats every day for 365 days.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    20 minutes
  • Created
    Aug 18, 2025 05:20
  • Last Edited
    Aug 18, 2025 06:25
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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
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
5
10 reps
RPE 7
2
Plank
3
2 mins
RPE 7.5
3
Wall Sit
3
2.5 mins
RPE 8
4
Reverse Plank
4
1 mins
RPE 8.5
5
Push Up (Knees)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
5
10 reps
RPE 7
2
Plank
3
2 mins
RPE 7.5
3
Wall Sit
3
2.5 mins
RPE 8
4
Reverse Plank
4
1 mins
RPE 8.5
5
Push Up (Knees)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
5
10 reps
RPE 7
2
Plank
3
2 mins
RPE 7.5
3
Wall Sit
3
2.5 mins
RPE 8
4
Reverse Plank
4
1 mins
RPE 8.5
5
Push Up (Knees)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20 reps
RPE 7.5
2
Burpee
3
5 reps
RPE 8
3
Wall Sit
3
3 mins
RPE 8.5
4
Push Up (Knees)
4
20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20 reps
RPE 7.5
2
Burpee
3
5 reps
RPE 8
3
Wall Sit
3
3 mins
RPE 8.5
4
Push Up (Knees)
4
20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20 reps
RPE 7.5
2
Burpee
3
5 reps
RPE 8
3
Wall Sit
3
3 mins
RPE 8.5
4
Push Up (Knees)
4
20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
5
5 mins
RPE 8
2
Eccentric Push Up
4
10 reps
RPE 8.5
3
Abs Crunch (Bodyweight)
4
20 reps
RPE 7.5
4
Tricep Dip (Bodyweight)
4
15 reps
RPE 7.5
5
Push Up (Incline)
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
5
5 mins
RPE 8
2
Eccentric Push Up
4
10 reps
RPE 8.5
3
Abs Crunch (Bodyweight)
4
20 reps
RPE 7.5
4
Tricep Dip (Bodyweight)
4
15 reps
RPE 7.5
5
Push Up (Incline)
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
5
5 mins
RPE 8
2
Eccentric Push Up
4
10 reps
RPE 8.5
3
Abs Crunch (Bodyweight)
4
20 reps
RPE 7.5
4
Tricep Dip (Bodyweight)
4
15 reps
RPE 7.5
5
Push Up (Incline)
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
30 reps
RPE 7
2
Wall Sit
4
5 mins
RPE 8
3
Tricep Dip (Bodyweight)
4
20 reps
RPE 7
4
Sit Up
4
30 reps
RPE 7.5
5
Diamond Push Up
2
2
15 reps
10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
30 reps
RPE 7
2
Wall Sit
4
5 mins
RPE 8
3
Tricep Dip (Bodyweight)
4
20 reps
RPE 7
4
Sit Up
4
30 reps
RPE 7.5
5
Diamond Push Up
2
2
15 reps
10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
30 reps
RPE 7
2
Wall Sit
4
5 mins
RPE 8
3
Tricep Dip (Bodyweight)
4
20 reps
RPE 7
4
Sit Up
4
30 reps
RPE 7.5
5
Diamond Push Up
2
2
15 reps
10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
5
10 reps
RPE 7
2
Plank
3
2 mins
RPE 7.5
3
Wall Sit
3
2.5 mins
RPE 8
4
Reverse Plank
4
1 mins
RPE 8.5
5
Push Up (Knees)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
5
10 reps
RPE 7
2
Plank
3
2 mins
RPE 7.5
3
Wall Sit
3
2.5 mins
RPE 8
4
Reverse Plank
4
1 mins
RPE 8.5
5
Push Up (Knees)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
5
10 reps
RPE 7
2
Plank
3
2 mins
RPE 7.5
3
Wall Sit
3
2.5 mins
RPE 8
4
Reverse Plank
4
1 mins
RPE 8.5
5
Push Up (Knees)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20 reps
RPE 7.5
2
Burpee
3
5 reps
RPE 8
3
Wall Sit
3
3 mins
RPE 8.5
4
Push Up (Knees)
4
20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20 reps
RPE 7.5
2
Burpee
3
5 reps
RPE 8
3
Wall Sit
3
3 mins
RPE 8.5
4
Push Up (Knees)
4
20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20 reps
RPE 7.5
2
Burpee
3
5 reps
RPE 8
3
Wall Sit
3
3 mins
RPE 8.5
4
Push Up (Knees)
4
20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
5
5 mins
RPE 8
2
Eccentric Push Up
4
10 reps
RPE 8.5
3
Abs Crunch (Bodyweight)
4
20 reps
RPE 7.5
4
Tricep Dip (Bodyweight)
4
15 reps
RPE 7.5
5
Push Up (Incline)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
5
5 mins
RPE 8
2
Eccentric Push Up
4
10 reps
RPE 8.5
3
Abs Crunch (Bodyweight)
4
20 reps
RPE 7.5
4
Tricep Dip (Bodyweight)
4
15 reps
RPE 7.5
5
Push Up (Incline)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
5
5 mins
RPE 8
2
Eccentric Push Up
4
10 reps
RPE 8.5
3
Abs Crunch (Bodyweight)
4
20 reps
RPE 7.5
4
Tricep Dip (Bodyweight)
4
15 reps
RPE 7.5
5
Push Up (Incline)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
30 reps
RPE 7
2
Wall Sit
4
5 mins
RPE 8
3
Tricep Dip (Bodyweight)
4
20 reps
RPE 7
4
Sit Up
4
30 reps
RPE 7.5
5
Diamond Push Up
2
2
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
30 reps
RPE 7
2
Wall Sit
4
5 mins
RPE 8
3
Tricep Dip (Bodyweight)
4
20 reps
RPE 7
4
Sit Up
4
30 reps
RPE 7.5
5
Diamond Push Up
2
2
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
30 reps
RPE 7
2
Wall Sit
4
5 mins
RPE 8
3
Tricep Dip (Bodyweight)
4
20 reps
RPE 7
4
Sit Up
4
30 reps
RPE 7.5
5
Diamond Push Up
2
2
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
5
10 reps
RPE 7
2
Plank
3
2 mins
RPE 7.5
3
Wall Sit
3
2.5 mins
RPE 8
4
Reverse Plank
4
1 mins
RPE 8.5
5
Push Up (Knees)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
5
10 reps
RPE 7
2
Plank
3
2 mins
RPE 7.5
3
Wall Sit
3
2.5 mins
RPE 8
4
Reverse Plank
4
1 mins
RPE 8.5
5
Push Up (Knees)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
5
10 reps
RPE 7
2
Plank
3
2 mins
RPE 7.5
3
Wall Sit
3
2.5 mins
RPE 8
4
Reverse Plank
4
1 mins
RPE 8.5
5
Push Up (Knees)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20 reps
RPE 7.5
2
Burpee
3
5 reps
RPE 8
3
Wall Sit
3
3 mins
RPE 8.5
4
Push Up (Knees)
4
20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20 reps
RPE 7.5
2
Burpee
3
5 reps
RPE 8
3
Wall Sit
3
3 mins
RPE 8.5
4
Push Up (Knees)
4
20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20 reps
RPE 7.5
2
Burpee
3
5 reps
RPE 8
3
Wall Sit
3
3 mins
RPE 8.5
4
Push Up (Knees)
4
20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
5
5 mins
RPE 8
2
Eccentric Push Up
4
10 reps
RPE 8.5
3
Abs Crunch (Bodyweight)
4
20 reps
RPE 7.5
4
Tricep Dip (Bodyweight)
4
15 reps
RPE 7.5
5
Push Up (Incline)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
5
5 mins
RPE 8
2
Eccentric Push Up
4
10 reps
RPE 8.5
3
Abs Crunch (Bodyweight)
4
20 reps
RPE 7.5
4
Tricep Dip (Bodyweight)
4
15 reps
RPE 7.5
5
Push Up (Incline)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
5
5 mins
RPE 8
2
Eccentric Push Up
4
10 reps
RPE 8.5
3
Abs Crunch (Bodyweight)
4
20 reps
RPE 7.5
4
Tricep Dip (Bodyweight)
4
15 reps
RPE 7.5
5
Push Up (Incline)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
30 reps
RPE 7
2
Wall Sit
4
5 mins
RPE 8
3
Tricep Dip (Bodyweight)
4
20 reps
RPE 7
4
Sit Up
4
30 reps
RPE 7.5
5
Diamond Push Up
2
2
15 reps
10 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
30 reps
RPE 7
2
Wall Sit
4
5 mins
RPE 8
3
Tricep Dip (Bodyweight)
4
20 reps
RPE 7
4
Sit Up
4
30 reps
RPE 7.5
5
Diamond Push Up
2
2
15 reps
10 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
30 reps
RPE 7
2
Wall Sit
4
5 mins
RPE 8
3
Tricep Dip (Bodyweight)
4
20 reps
RPE 7
4
Sit Up
4
30 reps
RPE 7.5
5
Diamond Push Up
2
2
15 reps
10 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
5
10 reps
RPE 7
2
Plank
3
2 mins
RPE 7.5
3
Wall Sit
3
2.5 mins
RPE 8
4
Reverse Plank
4
1 mins
RPE 8.5
5
Push Up (Knees)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
5
10 reps
RPE 7
2
Plank
3
2 mins
RPE 7.5
3
Wall Sit
3
2.5 mins
RPE 8
4
Reverse Plank
4
1 mins
RPE 8.5
5
Push Up (Knees)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
5
10 reps
RPE 7
2
Plank
3
2 mins
RPE 7.5
3
Wall Sit
3
2.5 mins
RPE 8
4
Reverse Plank
4
1 mins
RPE 8.5
5
Push Up (Knees)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20 reps
RPE 7.5
2
Burpee
3
5 reps
RPE 8
3
Wall Sit
3
3 mins
RPE 8.5
4
Push Up (Knees)
4
20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20 reps
RPE 7.5
2
Burpee
3
5 reps
RPE 8
3
Wall Sit
3
3 mins
RPE 8.5
4
Push Up (Knees)
4
20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20 reps
RPE 7.5
2
Burpee
3
5 reps
RPE 8
3
Wall Sit
3
3 mins
RPE 8.5
4
Push Up (Knees)
4
20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
5
5 mins
RPE 8
2
Eccentric Push Up
4
10 reps
RPE 8.5
3
Abs Crunch (Bodyweight)
4
20 reps
RPE 7.5
4
Tricep Dip (Bodyweight)
4
15 reps
RPE 7.5
5
Push Up (Incline)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
5
5 mins
RPE 8
2
Eccentric Push Up
4
10 reps
RPE 8.5
3
Abs Crunch (Bodyweight)
4
20 reps
RPE 7.5
4
Tricep Dip (Bodyweight)
4
15 reps
RPE 7.5
5
Push Up (Incline)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
5
5 mins
RPE 8
2
Eccentric Push Up
4
10 reps
RPE 8.5
3
Abs Crunch (Bodyweight)
4
20 reps
RPE 7.5
4
Tricep Dip (Bodyweight)
4
15 reps
RPE 7.5
5
Push Up (Incline)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
30 reps
RPE 7
2
Wall Sit
4
5 mins
RPE 8
3
Tricep Dip (Bodyweight)
4
20 reps
RPE 7
4
Sit Up
4
30 reps
RPE 7.5
5
Diamond Push Up
2
2
15 reps
10 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
30 reps
RPE 7
2
Wall Sit
4
5 mins
RPE 8
3
Tricep Dip (Bodyweight)
4
20 reps
RPE 7
4
Sit Up
4
30 reps
RPE 7.5
5
Diamond Push Up
2
2
15 reps
10 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
30 reps
RPE 7
2
Wall Sit
4
5 mins
RPE 8
3
Tricep Dip (Bodyweight)
4
20 reps
RPE 7
4
Sit Up
4
30 reps
RPE 7.5
5
Diamond Push Up
2
2
15 reps
10 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
5
10 reps
RPE 7
2
Plank
3
2 mins
RPE 7.5
3
Wall Sit
3
2.5 mins
RPE 8
4
Reverse Plank
4
1 mins
RPE 8.5
5
Push Up (Knees)
5
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
5
10 reps
RPE 7
2
Plank
3
2 mins
RPE 7.5
3
Wall Sit
3
2.5 mins
RPE 8
4
Reverse Plank
4
1 mins
RPE 8.5
5
Push Up (Knees)
5
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
5
10 reps
RPE 7
2
Plank
3
2 mins
RPE 7.5
3
Wall Sit
3
2.5 mins
RPE 8
4
Reverse Plank
4
1 mins
RPE 8.5
5
Push Up (Knees)
5
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20 reps
RPE 7.5
2
Burpee
3
5 reps
RPE 8
3
Wall Sit
3
3 mins
RPE 8.5
4
Push Up (Knees)
4
20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20 reps
RPE 7.5
2
Burpee
3
5 reps
RPE 8
3
Wall Sit
3
3 mins
RPE 8.5
4
Push Up (Knees)
4
20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20 reps
RPE 7.5
2
Burpee
3
5 reps
RPE 8
3
Wall Sit
3
3 mins
RPE 8.5
4
Push Up (Knees)
4
20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
5
5 mins
RPE 8
2
Eccentric Push Up
4
10 reps
RPE 8.5
3
Abs Crunch (Bodyweight)
4
20 reps
RPE 7.5
4
Tricep Dip (Bodyweight)
4
15 reps
RPE 7.5
5
Push Up (Incline)
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
5
5 mins
RPE 8
2
Eccentric Push Up
4
10 reps
RPE 8.5
3
Abs Crunch (Bodyweight)
4
20 reps
RPE 7.5
4
Tricep Dip (Bodyweight)
4
15 reps
RPE 7.5
5
Push Up (Incline)
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
5
5 mins
RPE 8
2
Eccentric Push Up
4
10 reps
RPE 8.5
3
Abs Crunch (Bodyweight)
4
20 reps
RPE 7.5
4
Tricep Dip (Bodyweight)
4
15 reps
RPE 7.5
5
Push Up (Incline)
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
30 reps
RPE 7
2
Wall Sit
4
5 mins
RPE 8
3
Tricep Dip (Bodyweight)
4
20 reps
RPE 7
4
Sit Up
4
30 reps
RPE 7.5
5
Diamond Push Up
2
2
15 reps
10 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
30 reps
RPE 7
2
Wall Sit
4
5 mins
RPE 8
3
Tricep Dip (Bodyweight)
4
20 reps
RPE 7
4
Sit Up
4
30 reps
RPE 7.5
5
Diamond Push Up
2
2
15 reps
10 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
30 reps
RPE 7
2
Wall Sit
4
5 mins
RPE 8
3
Tricep Dip (Bodyweight)
4
20 reps
RPE 7
4
Sit Up
4
30 reps
RPE 7.5
5
Diamond Push Up
2
2
15 reps
10 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
5
10 reps
RPE 7
2
Plank
3
2 mins
RPE 7.5
3
Wall Sit
3
2.5 mins
RPE 8
4
Reverse Plank
4
1 mins
RPE 8.5
5
Push Up (Knees)
5
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
5
10 reps
RPE 7
2
Plank
3
2 mins
RPE 7.5
3
Wall Sit
3
2.5 mins
RPE 8
4
Reverse Plank
4
1 mins
RPE 8.5
5
Push Up (Knees)
5
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
5
10 reps
RPE 7
2
Plank
3
2 mins
RPE 7.5
3
Wall Sit
3
2.5 mins
RPE 8
4
Reverse Plank
4
1 mins
RPE 8.5
5
Push Up (Knees)
5
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20 reps
RPE 7.5
2
Burpee
3
5 reps
RPE 8
3
Wall Sit
3
3 mins
RPE 8.5
4
Push Up (Knees)
4
20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20 reps
RPE 7.5
2
Burpee
3
5 reps
RPE 8
3
Wall Sit
3
3 mins
RPE 8.5
4
Push Up (Knees)
4
20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
20 reps
RPE 7.5
2
Burpee
3
5 reps
RPE 8
3
Wall Sit
3
3 mins
RPE 8.5
4
Push Up (Knees)
4
20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
5
5 mins
RPE 8
2
Eccentric Push Up
4
10 reps
RPE 8.5
3
Abs Crunch (Bodyweight)
4
20 reps
RPE 7.5
4
Tricep Dip (Bodyweight)
4
15 reps
RPE 7.5
5
Push Up (Incline)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
5
5 mins
RPE 8
2
Eccentric Push Up
4
10 reps
RPE 8.5
3
Abs Crunch (Bodyweight)
4
20 reps
RPE 7.5
4
Tricep Dip (Bodyweight)
4
15 reps
RPE 7.5
5
Push Up (Incline)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
5
5 mins
RPE 8
2
Eccentric Push Up
4
10 reps
RPE 8.5
3
Abs Crunch (Bodyweight)
4
20 reps
RPE 7.5
4
Tricep Dip (Bodyweight)
4
15 reps
RPE 7.5
5
Push Up (Incline)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
30 reps
RPE 7
2
Wall Sit
4
5 mins
RPE 8
3
Tricep Dip (Bodyweight)
4
20 reps
RPE 7
4
Sit Up
4
30 reps
RPE 7.5
5
Diamond Push Up
2
2
15 reps
10 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
30 reps
RPE 7
2
Wall Sit
4
5 mins
RPE 8
3
Tricep Dip (Bodyweight)
4
20 reps
RPE 7
4
Sit Up
4
30 reps
RPE 7.5
5
Diamond Push Up
2
2
15 reps
10 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
30 reps
RPE 7
2
Wall Sit
4
5 mins
RPE 8
3
Tricep Dip (Bodyweight)
4
20 reps
RPE 7
4
Sit Up
4
30 reps
RPE 7.5
5
Diamond Push Up
2
2
15 reps
10 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6
2
Sit Up
5
10 reps
RPE 6
3
Diamond Push Up
2
10 reps
RPE 7
4
Squat (Bodyweight)
4
15 reps
RPE 6
5
Plank to Push Up
3
5 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
RPE 7
2
Wall Sit
2
2
5 mins
7 mins
RPE 8
RPE 8
3
Tricep Dip (Bodyweight)
4
30 reps
RPE 7
4
Sit Up
4
40 reps
RPE 7.5
5
Diamond Push Up
4
15 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Push Up
3 Sets
10 Reps
@6
2
Sit Up
5 Sets
10 Reps
@6
3
Diamond Push Up
2 Sets
10 Reps
@7
4
Squat (Bodyweight)
4 Sets
15 Reps
@6
5
Plank to Push Up
3 Sets
5 Reps
@8
Day 7
1
Push Up
3 Sets
10 Reps
@6
2
Sit Up
5 Sets
10 Reps
@6
3
Diamond Push Up
2 Sets
10 Reps
@7
4
Squat (Bodyweight)
4 Sets
15 Reps
@6
5
Plank to Push Up
3 Sets
5 Reps
@8
Day 4
1
Push Up
3 Sets
10 Reps
@6
2
Sit Up
5 Sets
10 Reps
@6
3
Diamond Push Up
2 Sets
10 Reps
@7
4
Squat (Bodyweight)
4 Sets
15 Reps
@6
5
Plank to Push Up
3 Sets
5 Reps
@8
Day 2
1
Push Up
3 Sets
10 Reps
@6
2
Sit Up
5 Sets
10 Reps
@6
3
Diamond Push Up
2 Sets
10 Reps
@7
4
Squat (Bodyweight)
4 Sets
15 Reps
@6
5
Plank to Push Up
3 Sets
5 Reps
@8
Day 3
1
Push Up
3 Sets
10 Reps
@6
2
Sit Up
5 Sets
10 Reps
@6
3
Diamond Push Up
2 Sets
10 Reps
@7
4
Squat (Bodyweight)
4 Sets
15 Reps
@6
5
Plank to Push Up
3 Sets
5 Reps
@8
Day 5
1
Push Up
3 Sets
10 Reps
@6
2
Sit Up
5 Sets
10 Reps
@6
3
Diamond Push Up
2 Sets
10 Reps
@7
4
Squat (Bodyweight)
4 Sets
15 Reps
@6
5
Plank to Push Up
3 Sets
5 Reps
@8
Day 6
1
Push Up
3 Sets
10 Reps
@6
2
Sit Up
5 Sets
10 Reps
@6
3
Diamond Push Up
2 Sets
10 Reps
@7
4
Squat (Bodyweight)
4 Sets
15 Reps
@6
5
Plank to Push Up
3 Sets
5 Reps
@8