Chat Gpt Full Body Workout

by Emiliano R.
3 athletes joined

Program Description

A beginner friendly routine created by ai to help improve cardiovascular health and improve muscular strength with no equipment required

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 09, 2024 07:15
  • Last Edited
    Jun 18, 2025 10:25

Summary

Transform your fitness journey with the Chat Gpt Full Body Workout, a comprehensive 12-week program designed for those looking to build strength and endurance at home. With three sessions per week, you'll engage in a variety of bodyweight and dumbbell exercises, including squats, push-ups, and glute bridges, all aimed at sculpting your entire body. Each workout is structured to keep you challenged and motivated, featuring multiple rounds of dynamic movements with built-in rest periods for optimal recovery. Get ready to elevate your fitness game and achieve your goals!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Bodyweight)
3 Sets
1 mins
-
2
Push Up
3 Sets
1 mins
-
3
Glute Bridge (Dumbbell)
3 Sets
1 mins
-
4
Plank with Shoulder Taps
3 Sets
1 mins
-
5
Lunge (Bodyweight)
3 Sets
1 mins
-
6
Mountain Climber
3 Sets
1 mins
-
7
Superman
3 Sets
1 mins
-
Day 2
1
Squat (Bodyweight)
3 Sets
1 mins
-
2
Push Up
3 Sets
1 mins
-
3
Glute Bridge (Bodyweight)
3 Sets
1 mins
-
4
Plank with Shoulder Taps
3 Sets
1 mins
-
5
Mountain Climber
3 Sets
1 mins
-
6
Superman
3 Sets
1 mins
-
7
Burpee
3 Sets
1 mins
-
Day 3
1
Squat (Bodyweight)
3 Sets
1 mins
-
2
Push Up
3 Sets
1 mins
-
3
Glute Bridge (Dumbbell)
3 Sets
1 mins
-
4
Plank with Shoulder Taps
3 Sets
1 mins
-
5
Lunge (Bodyweight)
3 Sets
1 mins
-
6
Mountain Climber
3 Sets
1 mins
-
7
Superman
3 Sets
1 mins
-