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BoostcampPNG

Workout plan for beginners at home (no equipment)

by Sudarat Sripradoo
27 athletes joined

Program Description

Workout at home, enjoy!!!!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 15, 2024 12:25
  • Last Edited
    Aug 05, 2024 12:36

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
21.7%
Quadriceps
16.7%
Abs
16.7%
Hamstrings
13.3%
Chest
8.3%
Adductors
6.7%
Triceps
6.7%
Front Delts
5%
Lower Back
5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
15 reps
RPE 8
2
Push Up (Knees)
1
12 reps
RPE 8
3
Walking Lunge
1
12 reps
RPE 8
4
Plank
1
1
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
1
12 reps
-
6
Mountain Climber
1
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
15 reps
RPE 8
2
Push Up (Knees)
1
12 reps
RPE 8
3
Walking Lunge
1
12 reps
RPE 8
4
Plank
1
1
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
1
12 reps
-
6
Mountain Climber
1
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
15 reps
RPE 8
2
Push Up (Knees)
1
12 reps
RPE 8
3
Walking Lunge
1
12 reps
RPE 8
4
Plank
1
1
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
1
12 reps
-
6
Mountain Climber
1
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
15 reps
RPE 8
2
Push Up (Knees)
1
12 reps
RPE 8
3
Walking Lunge
1
12 reps
RPE 8
4
Plank
1
1
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
1
12 reps
-
6
Mountain Climber
1
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
15 reps
RPE 8
2
Push Up (Knees)
1
12 reps
RPE 8
3
Walking Lunge
1
12 reps
RPE 8
4
Plank
1
1
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
1
12 reps
-
6
Mountain Climber
1
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
15 reps
RPE 8
2
Push Up (Knees)
1
12 reps
RPE 8
3
Walking Lunge
1
12 reps
RPE 8
4
Plank
1
1
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
1
12 reps
-
6
Mountain Climber
1
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
15 reps
RPE 8
2
Push Up (Knees)
1
12 reps
RPE 8
3
Walking Lunge
1
12 reps
RPE 8
4
Plank
1
1
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
1
12 reps
-
6
Mountain Climber
1
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
15 reps
RPE 8
2
Push Up (Knees)
1
12 reps
RPE 8
3
Walking Lunge
1
12 reps
RPE 8
4
Plank
1
1
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
1
12 reps
-
6
Mountain Climber
1
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
15 reps
RPE 8
2
Push Up (Knees)
1
12 reps
RPE 8
3
Walking Lunge
1
12 reps
RPE 8
4
Plank
1
1
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
1
12 reps
-
6
Mountain Climber
1
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
15 reps
RPE 8
2
Push Up (Knees)
1
12 reps
RPE 8
3
Walking Lunge
1
12 reps
RPE 8
4
Plank
1
1
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
1
12 reps
-
6
Mountain Climber
1
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
15 reps
RPE 8
2
Push Up (Knees)
1
12 reps
RPE 8
3
Walking Lunge
1
12 reps
RPE 8
4
Plank
1
1
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
1
12 reps
-
6
Mountain Climber
1
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
15 reps
RPE 8
2
Push Up (Knees)
1
12 reps
RPE 8
3
Walking Lunge
1
12 reps
RPE 8
4
Plank
1
1
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
1
12 reps
-
6
Mountain Climber
1
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
15 reps
RPE 8
2
Push Up (Knees)
1
12 reps
RPE 8
3
Walking Lunge
1
12 reps
RPE 8
4
Plank
1
1
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
1
12 reps
-
6
Mountain Climber
1
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
15 reps
RPE 8
2
Push Up (Knees)
1
12 reps
RPE 8
3
Walking Lunge
1
12 reps
RPE 8
4
Plank
1
1
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
1
12 reps
-
6
Mountain Climber
1
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
15 reps
RPE 8
2
Push Up (Knees)
1
12 reps
RPE 8
3
Walking Lunge
1
12 reps
RPE 8
4
Plank
1
1
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
1
12 reps
-
6
Mountain Climber
1
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
15 reps
RPE 8
2
Push Up (Knees)
1
12 reps
RPE 8
3
Walking Lunge
1
12 reps
RPE 8
4
Plank
1
1
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
1
12 reps
-
6
Mountain Climber
1
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
15 reps
RPE 8
2
Push Up (Knees)
1
12 reps
RPE 8
3
Walking Lunge
1
12 reps
RPE 8
4
Plank
1
1
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
1
12 reps
-
6
Mountain Climber
1
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
15 reps
RPE 8
2
Push Up (Knees)
1
12 reps
RPE 8
3
Walking Lunge
1
12 reps
RPE 8
4
Plank
1
1
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
1
12 reps
-
6
Mountain Climber
1
20 reps
RPE 7.5
Week 1
1 / 6 Weeks
Day 1
1
Squat (Bodyweight)
3 Sets
15 Reps
@8
2
Push Up (Knees)
3 Sets
12 Reps
@8
3
Walking Lunge
3 Sets
12 Reps
@8
4
Plank
1 Set
2 Sets
30 secs
@6
-
5
Glute Bridge (Bodyweight)
3 Sets
12 Reps
-
6
Mountain Climber
3 Sets
20 Reps
@7.5
Day 2
1
Squat (Bodyweight)
3 Sets
15 Reps
@8
2
Push Up (Knees)
3 Sets
12 Reps
@8
3
Walking Lunge
3 Sets
12 Reps
@8
4
Plank
1 Set
2 Sets
30 secs
@6
-
5
Glute Bridge (Bodyweight)
3 Sets
12 Reps
-
6
Mountain Climber
3 Sets
20 Reps
@7.5
Day 3
1
Squat (Bodyweight)
3 Sets
15 Reps
@8
2
Push Up (Knees)
3 Sets
12 Reps
@8
3
Walking Lunge
3 Sets
12 Reps
@8
4
Plank
1 Set
2 Sets
30 secs
@6
-
5
Glute Bridge (Bodyweight)
3 Sets
12 Reps
-
6
Mountain Climber
3 Sets
20 Reps
@7.5