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Home program

by Mayka Bergeron Kramer
8 athletes joined

Program Description

Work out. At home

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 07, 2025 04:47
  • Last Edited
    Nov 16, 2025 09:40

Summary

Transform your fitness routine with this 4-week home program designed to build strength and endurance with just three sessions per week. Each workout incorporates a mix of bodyweight and machine exercises targeting your legs, core, and glutes, ensuring a balanced approach to fitness. Expect to challenge yourself with movements like Single Leg Calf Raises and Iron Crosses, all from the comfort of your home. Get ready to elevate your strength and sculpt your physique without the need for a gym!
Muscle Engagement
Front
Back
MuscleSet
Glutes
17%
Abs
16.1%
Quadriceps
13%
Hamstrings
11%
Middle Delts
9.2%
Calves
6.9%
Adductors
6.4%
Abductors
4.6%
Other
4.6%
Upper Back
3.7%
Lats
3.7%
Cardio
2.3%
Lower Back
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
12 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
3
Hip Bridge March
3
12 reps
-
4
Squat (Bodyweight)
3
12 reps
-
5
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
3
12 reps
-
2
Bent Leg Raise
3
30 secs
-
3
Single Leg Calf Raise (Bodyweight)
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
Marche
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
12 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
3
Hip Bridge March
3
12 reps
-
4
Squat (Bodyweight)
3
12 reps
-
5
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
3
12 reps
-
2
Bent Leg Raise
3
30 secs
-
3
Single Leg Calf Raise (Bodyweight)
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
Marche
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
3
12 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Iron Cross
3
12 reps
-
4
Wall Sit
1
5 mins
-
5
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
12 reps
-
2
Squat
3
12 reps
-
3
Iron Cross
3
12 reps
-
4
Hip Bridge March
3
12 reps
-
5
Marche
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
3
12 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Iron Cross
3
12 reps
-
4
Wall Sit
1
5 mins
-
5
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
12 reps
-
2
Squat
3
12 reps
-
3
Iron Cross
3
12 reps
-
4
Hip Bridge March
3
12 reps
-
5
Marche
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
12 reps
-
2
Oblique Crunch
3
12 reps
-
3
Iron Cross
3
12 reps
-
4
Squat
3
12 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
1
5 mins
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Iron Cross
3
12 reps
-
4
Squat (Bodyweight)
3
12 reps
-
5
Marche
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
12 reps
-
2
Oblique Crunch
3
12 reps
-
3
Iron Cross
3
12 reps
-
4
Squat
3
12 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
1
5 mins
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Iron Cross
3
12 reps
-
4
Squat (Bodyweight)
3
12 reps
-
5
Marche
1
10 mins
-
Week 1
1 / 4 Weeks
Day 2
1
Single Leg Calf Raise
3 Sets
12 Reps
-
2
Lying Leg Raise
3 Sets
10 Reps
-
3
Iron Cross
3 Sets
12 Reps
-
4
Wall Sit
1 Set
5 mins
-
5
Cardio
1 Set
10 mins
-
Day 3
1
Glute Bridge (Bodyweight)
3 Sets
12 Reps
-
2
Oblique Crunch
3 Sets
12 Reps
-
3
Iron Cross
3 Sets
12 Reps
-
4
Squat
3 Sets
12 Reps
-
5
Cardio
1 Set
10 mins
-
Day 1
1
World's Greatest Stretch
3 Sets
12 Reps
-
2
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
3
Hip Bridge March
3 Sets
12 Reps
-
4
Squat (Bodyweight)
3 Sets
12 Reps
-
5
Cardio
1 Set
10 mins
-