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BoostcampPNG

Body weight program

by Eli B.
7 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
    Oct 13, 2025 02:52

Summary

Transform your body with this 6-week bodyweight program designed to build strength and endurance without any equipment. Committing to five days a week, you'll engage in a variety of exercises targeting all major muscle groups, including push-ups, squats, and planks. Each workout is crafted to challenge your limits and enhance your fitness level, making it perfect for both beginners and seasoned lifters. Get ready to sculpt your physique and boost your overall strength—all from the comfort of your home!
Muscle Engagement
Front
Back
MuscleSet
Abs
23.5%
Quadriceps
15.9%
Glutes
14.6%
Triceps
8.3%
Hamstrings
8.3%
Chest
6.4%
Adductors
5.1%
Other
4%
Front Delts
3.8%
Lower Back
3.8%
Plyometrics
3.2%
Calves
3.2%
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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
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
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