Program Description
Workout at home, enjoy!!!!
Program Overview
- LevelBeginner
- GoalBodyweight Fitness
- EquipmentAt Home
- Program Length6 weeks
- Time Per Workout30 minutes
- CreatedJun 15, 2024 12:25
- Last EditedAug 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.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Mountain Climber
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Mountain Climber
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Mountain Climber
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Mountain Climber
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Mountain Climber
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Mountain Climber
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Mountain Climber
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Mountain Climber
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Mountain Climber
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Mountain Climber
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Mountain Climber
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Mountain Climber
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Mountain Climber
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Mountain Climber
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Mountain Climber
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Mountain Climber
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Mountain Climber
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Mountain Climber
3
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 Lunge3 Sets
12 Reps
@8
4
Plank1 Set
2 Sets
30 secs
@6
-
5
Glute Bridge (Bodyweight)3 Sets
12 Reps
-
6
Mountain Climber3 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 Lunge3 Sets
12 Reps
@8
4
Plank1 Set
2 Sets
30 secs
@6
-
5
Glute Bridge (Bodyweight)3 Sets
12 Reps
-
6
Mountain Climber3 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 Lunge3 Sets
12 Reps
@8
4
Plank1 Set
2 Sets
30 secs
@6
-
5
Glute Bridge (Bodyweight)3 Sets
12 Reps
-
6
Mountain Climber3 Sets
20 Reps
@7.5