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Roadtrip Bodyweight Program

by gabios
22 athletes joined

Program Description

This AI-generated intermediate full body program is designed to stay fit and even get fitter since it has an incremental character Week 1-4 focus on Endurance and Foundation followed by week 5-8 highliting Strength and Complexity. Finishing the roadtrip program from week 9 on Power and Endurance.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 29, 2024 06:15
  • Last Edited
    Jul 10, 2025 11:45

Summary

The Roadtrip Bodyweight Program is a dynamic 12-week training plan designed for those looking to build strength and endurance using just your body weight. With three sessions per week, you'll target your upper body, lower body, and core through a variety of engaging exercises like push-ups, squats, and planks. This program is perfect for all fitness levels and can be done anywhere, making it ideal for home workouts or on-the-go training. Get ready to transform your body and boost your fitness without the need for any equipment!
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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
Push Up
3
12 reps
RPE 8.5
2
Pike Push Up
3
10 reps
RPE 8.5
3
Plank Walkout
3
10 reps
RPE 8
4
Russian Twist
3
40 reps
RPE 8
5
Side Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 8.5
2
Pike Push Up
3
10 reps
RPE 8.5
3
Plank Walkout
3
10 reps
RPE 8
4
Russian Twist
3
40 reps
RPE 8
5
Side Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 8.5
2
Pike Push Up
3
10 reps
RPE 8.5
3
Plank Walkout
3
10 reps
RPE 8
4
Russian Twist
3
40 reps
RPE 8
5
Side Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 8.5
2
Pike Push Up
3
10 reps
RPE 8.5
3
Plank Walkout
3
10 reps
RPE 8
4
Russian Twist
3
40 reps
RPE 8
5
Side Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
10 reps
RPE 8
2
Narrow Push Up
4
8 reps
RPE 8
3
Eccentric Push Up
4
8 reps
RPE 8
4
Push Up (Incline)
4
10 reps
RPE 8
5
Hollow Hold
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
10 reps
RPE 8
2
Narrow Push Up
4
8 reps
RPE 8
3
Eccentric Push Up
4
8 reps
RPE 8
4
Push Up (Incline)
4
10 reps
RPE 8
5
Hollow Hold
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
10 reps
RPE 8
2
Narrow Push Up
4
8 reps
RPE 8
3
Eccentric Push Up
4
8 reps
RPE 8
4
Push Up (Incline)
4
10 reps
RPE 8
5
Hollow Hold
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
10 reps
RPE 8
2
Narrow Push Up
4
8 reps
RPE 8
3
Eccentric Push Up
4
8 reps
RPE 8
4
Push Up (Incline)
4
10 reps
RPE 8
5
Hollow Hold
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
5
8 reps
RPE 8
2
Deficit Handstand Push Up
5
8 reps
RPE 8
3
Up Down Plank
5
20 reps
RPE 8
4
Windshield Wipers
5
20 reps
RPE 8
5
Dragon Flag
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
5
8 reps
RPE 8
2
Deficit Handstand Push Up
5
8 reps
RPE 8
3
Up Down Plank
5
20 reps
RPE 8
4
Windshield Wipers
5
20 reps
RPE 8
5
Dragon Flag
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
5
8 reps
RPE 8
2
Deficit Handstand Push Up
5
8 reps
RPE 8
3
Up Down Plank
5
20 reps
RPE 8
4
Windshield Wipers
5
20 reps
RPE 8
5
Dragon Flag
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
5
8 reps
RPE 8
2
Deficit Handstand Push Up
5
8 reps
RPE 8
3
Up Down Plank
5
20 reps
RPE 8
4
Windshield Wipers
5
20 reps
RPE 8
5
Dragon Flag
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 8
2
Lunge (Bodyweight)
3
24 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Lying Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 8
2
Lunge (Bodyweight)
3
24 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Lying Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 8
2
Lunge (Bodyweight)
3
24 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Lying Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 8
2
Lunge (Bodyweight)
3
24 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Lying Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10 reps
RPE 8
2
Single Leg Romanian Deadlift
4
20 reps
RPE 8
3
Jump Squat
4
8 reps
RPE 8
4
Lateral Lunge
4
20 reps
RPE 8
5
Side Plank
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10 reps
RPE 8
2
Single Leg Romanian Deadlift
4
20 reps
RPE 8
3
Jump Squat
4
8 reps
RPE 8
4
Lateral Lunge
4
20 reps
RPE 8
5
Side Plank
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10 reps
RPE 8
2
Single Leg Romanian Deadlift
4
20 reps
RPE 8
3
Jump Squat
4
8 reps
RPE 8
4
Lateral Lunge
4
20 reps
RPE 8
5
Side Plank
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10 reps
RPE 8
2
Single Leg Romanian Deadlift
4
20 reps
RPE 8
3
Jump Squat
4
8 reps
RPE 8
4
Lateral Lunge
4
20 reps
RPE 8
5
Side Plank
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
12 reps
RPE 8
2
Reverse Lunge (Bodyweight)
5
12 reps
RPE 8
3
Forward Jump
5
10 reps
RPE 8
4
Wall Sit
5
0.5 mins
RPE 8
5
Lying Leg Raise
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
12 reps
RPE 8
2
Reverse Lunge (Bodyweight)
5
12 reps
RPE 8
3
Forward Jump
5
10 reps
RPE 8
4
Wall Sit
5
0.5 mins
RPE 8
5
Lying Leg Raise
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
12 reps
RPE 8
2
Reverse Lunge (Bodyweight)
5
12 reps
RPE 8
3
Forward Jump
5
10 reps
RPE 8
4
Wall Sit
5
0.5 mins
RPE 8
5
Lying Leg Raise
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
12 reps
RPE 8
2
Reverse Lunge (Bodyweight)
5
12 reps
RPE 8
3
Forward Jump
5
10 reps
RPE 8
4
Wall Sit
5
0.5 mins
RPE 8
5
Lying Leg Raise
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
10 reps
RPE 8
2
Mountain Climber
3
0.5 mins
RPE 8
3
Dips Between Chairs
3
15 reps
RPE 8
4
Inchworm Walkout
3
10 reps
RPE 8
5
Yoga
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
10 reps
RPE 8
2
Mountain Climber
3
0.5 mins
RPE 8
3
Dips Between Chairs
3
15 reps
RPE 8
4
Inchworm Walkout
3
10 reps
RPE 8
5
Yoga
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
10 reps
RPE 8
2
Mountain Climber
3
0.5 mins
RPE 8
3
Dips Between Chairs
3
15 reps
RPE 8
4
Inchworm Walkout
3
10 reps
RPE 8
5
Yoga
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
10 reps
RPE 8
2
Mountain Climber
3
0.5 mins
RPE 8
3
Dips Between Chairs
3
15 reps
RPE 8
4
Inchworm Walkout
3
10 reps
RPE 8
5
Yoga
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
3
0.5 mins
RPE 8
2
Skater Hop
4
20 reps
RPE 8
3
World's Greatest Stretch
4
8 reps
RPE 8
4
Stretching
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
3
0.5 mins
RPE 8
2
Skater Hop
4
20 reps
RPE 8
3
World's Greatest Stretch
4
8 reps
RPE 8
4
Stretching
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
3
0.5 mins
RPE 8
2
Skater Hop
4
20 reps
RPE 8
3
World's Greatest Stretch
4
8 reps
RPE 8
4
Stretching
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
3
0.5 mins
RPE 8
2
Skater Hop
4
20 reps
RPE 8
3
World's Greatest Stretch
4
8 reps
RPE 8
4
Stretching
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
8 reps
RPE 8
2
Lateral Jump
5
10 reps
RPE 8
3
Push Up
5
12 reps
RPE 8
4
Stretching
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
8 reps
RPE 8
2
Lateral Jump
5
10 reps
RPE 8
3
Push Up
5
12 reps
RPE 8
4
Stretching
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
8 reps
RPE 8
2
Lateral Jump
5
10 reps
RPE 8
3
Push Up
5
12 reps
RPE 8
4
Stretching
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
8 reps
RPE 8
2
Lateral Jump
5
10 reps
RPE 8
3
Push Up
5
12 reps
RPE 8
4
Stretching
1
15 mins
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
12 Reps
@8.5
2
Pike Push Up
3 Sets
10 Reps
@8.5
3
Plank Walkout
3 Sets
10 Reps
@8
4
Russian Twist
3 Sets
40 Reps
@8
5
Side Plank
3 Sets
1 mins
@8
Day 2
1
Squat (Bodyweight)
3 Sets
20 Reps
@8
2
Lunge (Bodyweight)
3 Sets
24 Reps
@8
3
Standing Calf Raise
3 Sets
20 Reps
@8
4
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@8
5
Lying Leg Raise
3 Sets
12 Reps
@8
Day 3
1
Burpee
3 Sets
10 Reps
@8
2
Mountain Climber
3 Sets
0.5 mins
@8
3
Dips Between Chairs
3 Sets
15 Reps
@8
4
Inchworm Walkout
3 Sets
10 Reps
@8
5
Yoga
1 Set
15 mins
@6