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BoostcampPNG

Body weight program

by Eli B.
4 athletes joined

Program Description

To be stronger and look fuller

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 02, 2025 07:19
  • Last Edited
    Mar 26, 2025 10:35
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Push Up
4
15 reps
RPE 6
2
Tricep Pushdown (Cable)
4
15 reps
RPE 6
3
Plank with Shoulder Taps
4
10 reps
RPE 6
4
Inchworm
4
10 reps
RPE 6
5
Superman
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 6
2
Tricep Pushdown (Cable)
4
15 reps
RPE 6
3
Plank with Shoulder Taps
4
10 reps
RPE 6
4
Inchworm
4
10 reps
RPE 6
5
Superman
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 6
2
Tricep Pushdown (Cable)
4
15 reps
RPE 6
3
Plank with Shoulder Taps
4
10 reps
RPE 6
4
Inchworm
4
10 reps
RPE 6
5
Superman
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 6
2
Tricep Pushdown (Cable)
4
15 reps
RPE 6
3
Plank with Shoulder Taps
4
10 reps
RPE 6
4
Inchworm
4
10 reps
RPE 6
5
Superman
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 6
2
Tricep Pushdown (Cable)
4
15 reps
RPE 6
3
Plank with Shoulder Taps
4
10 reps
RPE 6
4
Inchworm
4
10 reps
RPE 6
5
Superman
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 6
2
Tricep Pushdown (Cable)
4
15 reps
RPE 6
3
Plank with Shoulder Taps
4
10 reps
RPE 6
4
Inchworm
4
10 reps
RPE 6
5
Superman
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
RPE 6
2
Walking Lunge
4
12 reps
RPE 6
3
Glute Bridge (Bodyweight)
4
15 reps
RPE 6
4
Calf Raise (Bodyweight)
4
20 reps
RPE 6
5
Wall Sit
4
30-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
RPE 6
2
Walking Lunge
4
12 reps
RPE 6
3
Glute Bridge (Bodyweight)
4
15 reps
RPE 6
4
Calf Raise (Bodyweight)
4
20 reps
RPE 6
5
Wall Sit
4
30-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
RPE 6
2
Walking Lunge
4
12 reps
RPE 6
3
Glute Bridge (Bodyweight)
4
15 reps
RPE 6
4
Calf Raise (Bodyweight)
4
20 reps
RPE 6
5
Wall Sit
4
30-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
RPE 6
2
Walking Lunge
4
12 reps
RPE 6
3
Glute Bridge (Bodyweight)
4
15 reps
RPE 6
4
Calf Raise (Bodyweight)
4
20 reps
RPE 6
5
Wall Sit
4
30-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
RPE 6
2
Walking Lunge
4
12 reps
RPE 6
3
Glute Bridge (Bodyweight)
4
15 reps
RPE 6
4
Calf Raise (Bodyweight)
4
20 reps
RPE 6
5
Wall Sit
4
30-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
RPE 6
2
Walking Lunge
4
12 reps
RPE 6
3
Glute Bridge (Bodyweight)
4
15 reps
RPE 6
4
Calf Raise (Bodyweight)
4
20 reps
RPE 6
5
Wall Sit
4
30-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
30-1 mins
RPE 6
2
Russian Twist
4
20 reps
RPE 6
3
Lying Leg Raise
4
15 reps
RPE 6
4
Bicycle Crunch
4
20 reps
RPE 6
5
Mountain Climber
4
30-1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
30-1 mins
RPE 6
2
Russian Twist
4
20 reps
RPE 6
3
Lying Leg Raise
4
15 reps
RPE 6
4
Bicycle Crunch
4
20 reps
RPE 6
5
Mountain Climber
4
30-1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
30-1 mins
RPE 6
2
Russian Twist
4
20 reps
RPE 6
3
Lying Leg Raise
4
15 reps
RPE 6
4
Bicycle Crunch
4
20 reps
RPE 6
5
Mountain Climber
4
30-1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
30-1 mins
RPE 6
2
Russian Twist
4
20 reps
RPE 6
3
Lying Leg Raise
4
15 reps
RPE 6
4
Bicycle Crunch
4
20 reps
RPE 6
5
Mountain Climber
4
30-1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
30-1 mins
RPE 6
2
Russian Twist
4
20 reps
RPE 6
3
Lying Leg Raise
4
15 reps
RPE 6
4
Bicycle Crunch
4
20 reps
RPE 6
5
Mountain Climber
4
30-1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
30-1 mins
RPE 6
2
Russian Twist
4
20 reps
RPE 6
3
Lying Leg Raise
4
15 reps
RPE 6
4
Bicycle Crunch
4
20 reps
RPE 6
5
Mountain Climber
4
30-1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
10 reps
RPE 6
2
Push Up
4
15 reps
RPE 6
3
Squat (Bodyweight)
4
20 reps
RPE 6
4
Plank
4
30-1 mins
RPE 6
5
Walking Lunge
4
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
10 reps
RPE 6
2
Push Up
4
15 reps
RPE 6
3
Squat (Bodyweight)
4
20 reps
RPE 6
4
Plank
4
30-1 mins
RPE 6
5
Walking Lunge
4
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
10 reps
RPE 6
2
Push Up
4
15 reps
RPE 6
3
Squat (Bodyweight)
4
20 reps
RPE 6
4
Plank
4
30-1 mins
RPE 6
5
Walking Lunge
4
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
10 reps
RPE 6
2
Push Up
4
15 reps
RPE 6
3
Squat (Bodyweight)
4
20 reps
RPE 6
4
Plank
4
30-1 mins
RPE 6
5
Walking Lunge
4
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
10 reps
RPE 6
2
Push Up
4
15 reps
RPE 6
3
Squat (Bodyweight)
4
20 reps
RPE 6
4
Plank
4
30-1 mins
RPE 6
5
Walking Lunge
4
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
10 reps
RPE 6
2
Push Up
4
15 reps
RPE 6
3
Squat (Bodyweight)
4
20 reps
RPE 6
4
Plank
4
30-1 mins
RPE 6
5
Walking Lunge
4
20 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Push Up
4 Sets
15 Reps
@6
2
Tricep Pushdown (Cable)
4 Sets
15 Reps
@6
3
Plank with Shoulder Taps
4 Sets
10 Reps
@6
4
Inchworm
4 Sets
10 Reps
@6
5
Superman
4 Sets
15 Reps
@6
Day 2
1
Squat (Bodyweight)
4 Sets
20 Reps
@6
2
Walking Lunge
4 Sets
12 Reps
@6
3
Glute Bridge (Bodyweight)
4 Sets
15 Reps
@6
4
Calf Raise (Bodyweight)
4 Sets
20 Reps
@6
5
Wall Sit
4 Sets
30-1 mins
-
Day 3
1
Plank
4 Sets
30-1 mins
@6
2
Russian Twist
4 Sets
20 Reps
@6
3
Lying Leg Raise
4 Sets
15 Reps
@6
4
Bicycle Crunch
4 Sets
20 Reps
@6
5
Mountain Climber
4 Sets
30-1 mins
@6
Day 4
1
Run
1 Set
15 mins
@6
Day 5
1
Burpee
4 Sets
10 Reps
@6
2
Push Up
4 Sets
15 Reps
@6
3
Squat (Bodyweight)
4 Sets
20 Reps
@6
4
Plank
4 Sets
30-1 mins
@6
5
Walking Lunge
4 Sets
20 Reps
@6