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Alphi pack

by ReV R.
5 athletes joined

Program Description

Built momentum one there is none

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Bodybuilding
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 04, 2025 01:31
  • Last Edited
    Jun 18, 2025 10:37

Summary

Unlock your strength with the Alphi Pack, an 8-week program designed for those looking to enhance their upper body and core stability. Committed to three days a week, you'll engage in bodyweight exercises like Side Planks, Bear Crawls, and Push-Ups, all tailored to build functional strength and endurance. Perfect for at-home workouts, this program emphasizes effective movements that challenge your muscles and improve your overall fitness. Get ready to elevate your training and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
24.5%
Chest
15.2%
Triceps
12.5%
Other
10.7%
Quadriceps
8.5%
Front Delts
7.6%
Glutes
6.5%
Stretching
5.2%
Hamstrings
4.7%
Adductors
1.8%
Forearms
1.4%
Abductors
0.8%
Middle Delts
0.5%
Rear Delts
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Calf Raise
4
15 reps
-
2
Side Plank
3
20 reps
-
3
Lunge (Bodyweight)
4
15 reps
-
4
90/90 Hip Flow
4
12 reps
-
5
Elevated Pigeon Stretch
1
2 mins
-
6
Couch Stretch with Reachovers
1
2 reps
-
7
World's Greatest Stretch
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
4
10 reps
-
2
Jump Squat
2
2
15 reps
18 reps
-
-
3
Wall Sit
1
1
1
30-
35-
40-
-
-
-
4
Dips Between Chairs
1
3
15 reps
12 reps
-
-
5
Bicycle Crunch
4
20 reps
-
6
World's Greatest Stretch
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
3
20 reps
-
2
Bear Crawl
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Inch Worm + Push Up
3
5 reps
-
4
Push Up
3
6 reps
-
5
World's Greatest Stretch
1
1 mins
-
6
Elevated Pigeon Stretch
1
1 mins
-
7
Couch Stretch with Reachovers
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
3
20 reps
-
2
Bear Crawl
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Inch Worm + Push Up
3
5 reps
-
4
Push Up
3
6 reps
-
5
World's Greatest Stretch
1
1 mins
-
6
Elevated Pigeon Stretch
1
1 mins
-
7
Couch Stretch with Reachovers
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
3
20 reps
-
2
Bear Crawl
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Inch Worm + Push Up
3
5 reps
-
4
Push Up
3
6 reps
-
5
World's Greatest Stretch
1
1 mins
-
6
Elevated Pigeon Stretch
1
1 mins
-
7
Couch Stretch with Reachovers
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
3
20 reps
-
2
Bear Crawl
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Inch Worm + Push Up
3
5 reps
-
4
Push Up
3
6 reps
-
5
World's Greatest Stretch
1
1 mins
-
6
Elevated Pigeon Stretch
1
1 mins
-
7
Couch Stretch with Reachovers
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
3
20 reps
-
2
Bear Crawl
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Inch Worm + Push Up
3
5 reps
-
4
Push Up
3
6 reps
-
5
World's Greatest Stretch
1
1 mins
-
6
Elevated Pigeon Stretch
1
1 mins
-
7
Couch Stretch with Reachovers
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
3
20 reps
-
2
Bear Crawl
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Inch Worm + Push Up
3
5 reps
-
4
Push Up
3
6 reps
-
5
World's Greatest Stretch
1
1 mins
-
6
Elevated Pigeon Stretch
1
1 mins
-
7
Couch Stretch with Reachovers
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
4
12 reps
-
2
Cossack Squat (Bodyweight)
4
10 reps
-
3
Tricep Dip (Bodyweight)
4
15 reps
-
4
Oblique Crunch
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
25 reps
-
2
Alternating Lunge with Rotation
3
12 reps
-
3
Hip Bridge March
3
15 reps
-
4
Plank to Push Up
3
10 reps
-
5
1/2 Kneeling Adductor Rock Back
1
-2 mins
-
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
1
1 mins
-
2
Squat (Bodyweight)
4
25 reps
-
3
Lateral Shuffle
4
15 reps
-
4
Plank
4
1 mins
-
5
Sit Up
4
15 reps
-
6
Narrow Push Up
2
2
10 reps
8 reps
-
-
7
Bicycle Crunch
4
20 reps
-
Week 1
1 / 8 Weeks
Day 3
No exercises added to this day
Day 2
1
Walking Lunge
4 Sets
12 Reps
-
2
Cossack Squat (Bodyweight)
4 Sets
10 Reps
-
3
Tricep Dip (Bodyweight)
4 Sets
15 Reps
-
4
Oblique Crunch
4 Sets
10 Reps
-
Day 1
1
Walking Calf Raise
4 Sets
15 Reps
-
2
Side Plank
3 Sets
20 Reps
-
3
Lunge (Bodyweight)
4 Sets
15 Reps
-
4
90/90 Hip Flow
4 Sets
12 Reps
-
5
Elevated Pigeon Stretch
1 Set
2 mins
-
6
Couch Stretch with Reachovers
1 Set
2 Reps
-
7
World's Greatest Stretch
1 Set
2 mins
-