No Gym

by Riley Fleming

22 athletes joined

Program Description

Just a program for my friends

Program Overview

Level
Beginner
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
4 weeks
Time Per Workout
20 minutes
Created
Jun 20, 2024 02:08
Last Edited
Aug 28, 2025 03:22

Summary

Transform your fitness routine with the "No Gym" program, a 4-week bodyweight training plan designed for those who prefer to work out at home. With four sessions each week, you'll engage in a variety of effective exercises like Wall Sits, Burpees, and Planks, targeting your core, legs, and glutes without any equipment. This program is perfect for all fitness levels, helping you build strength and endurance while fitting seamlessly into your busy schedule. Get ready to elevate your fitness game from the comfort of your own space!

Muscle Engagement

Front

Back

MuscleSet

Abs

24.8%

Glutes

16.1%

Quadriceps

14.6%

Other

10.9%

Stretching

7.3%

Hamstrings

5.1%

Middle Delts

3.6%

Chest

3.6%

Lower Back

2.9%

Adductors

2.9%

Triceps

2.9%

Front Delts

2.2%

Upper Back

1.5%

Lats

1.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Wall Sit

30 secs

60 secs

RPE 7

RPE 10

Hip Bridge March

20 secs

25 secs

60 secs

RPE 8

Superman

10 reps

15 reps

RPE 8

Box Jump

10 reps

15 reps

RPE 8

Day 1

Wall Sit

30 secs

60 secs

RPE 7

RPE 10

Hip Bridge March

20 secs

25 secs

60 secs

RPE 8

Superman

10 reps

15 reps

RPE 8

Box Jump

10 reps

15 reps

RPE 8

Day 1

Wall Sit

30 secs

60 secs

RPE 7

RPE 10

Hip Bridge March

20 secs

25 secs

60 secs

RPE 8

Superman

10 reps

15 reps

RPE 8

Box Jump

10 reps

15 reps

RPE 8

Day 1

Wall Sit

30 secs

60 secs

RPE 7

RPE 10

Hip Bridge March

20 secs

25 secs

60 secs

RPE 8

Superman

10 reps

15 reps

RPE 8

Box Jump

10 reps

15 reps

RPE 8

Day 2

Burpee

8 reps

15 reps

RPE 8

RPE 9.5

Iron Cross

10 reps

15 reps

RPE 8

RPE 9.5

Arm Circle

AMRAP

RPE 8

RPE 10

Lying Leg Raise

15 reps

25 reps

RPE 8

RPE 10

Day 2

Burpee

8 reps

15 reps

RPE 8

RPE 9.5

Iron Cross

10 reps

15 reps

RPE 8

RPE 9.5

Arm Circle

AMRAP

RPE 8

RPE 10

Lying Leg Raise

15 reps

25 reps

RPE 8

RPE 10

Day 2

Burpee

8 reps

15 reps

RPE 8

RPE 9.5

Iron Cross

10 reps

15 reps

RPE 8

RPE 9.5

Arm Circle

AMRAP

RPE 8

RPE 10

Lying Leg Raise

15 reps

25 reps

RPE 8

RPE 10

Day 2

Burpee

8 reps

15 reps

RPE 8

RPE 9.5

Iron Cross

10 reps

15 reps

RPE 8

RPE 9.5

Arm Circle

AMRAP

RPE 8

RPE 10

Lying Leg Raise

15 reps

25 reps

RPE 8

RPE 10

Day 3

Plank

30 secs

60 secs

RPE 8

RPE 10

Hollow Rock

20 secs

60 secs

RPE 8

RPE 10

Walking Lunge

12 reps

20 reps

RPE 8

RPE 10

Push Up (Knees)

15 reps

25 reps

RPE 8

RPE 9.5

Squat (Bodyweight)

20 reps

25 reps

50 reps

RPE 6.5

RPE 7

RPE 10

Hip Thrust (Bodyweight)

20 reps

25 reps

30 reps

RPE 8

RPE 7.5

RPE 8

Day 3

Plank

30 secs

60 secs

RPE 8

RPE 10

Hollow Rock

20 secs

60 secs

RPE 8

RPE 10

Walking Lunge

12 reps

20 reps

RPE 8

RPE 10

Push Up (Knees)

15 reps

25 reps

RPE 8

RPE 9.5

Squat (Bodyweight)

20 reps

25 reps

50 reps

RPE 6.5

RPE 7

RPE 10

Hip Thrust (Bodyweight)

20 reps

25 reps

30 reps

RPE 8

RPE 7.5

RPE 8

Day 3

Plank

30 secs

60 secs

RPE 8

RPE 10

Hollow Rock

20 secs

60 secs

RPE 8

RPE 10

Walking Lunge

12 reps

20 reps

RPE 8

RPE 10

Push Up (Knees)

15 reps

25 reps

RPE 8

RPE 9.5

Squat (Bodyweight)

20 reps

25 reps

50 reps

RPE 6.5

RPE 7

RPE 10

Hip Thrust (Bodyweight)

20 reps

25 reps

30 reps

RPE 8

RPE 7.5

RPE 8

Day 3

Plank

30 secs

60 secs

RPE 8

RPE 10

Hollow Rock

20 secs

60 secs

RPE 8

RPE 10

Walking Lunge

12 reps

20 reps

RPE 8

RPE 10

Push Up (Knees)

15 reps

25 reps

RPE 8

RPE 9.5

Squat (Bodyweight)

20 reps

25 reps

50 reps

RPE 6.5

RPE 7

RPE 10

Hip Thrust (Bodyweight)

20 reps

25 reps

30 reps

RPE 8

RPE 7.5

RPE 8

Day 4

Sit Up

10 reps

Arm Circle

AMRAP

RPE 8

Hollow Hold

30 secs

45 secs

RPE 8

Reverse Plank

20 secs

30 secs

RPE 8

Light Jog

5 mins

RPE 10

Day 4

Sit Up

10 reps

Arm Circle

AMRAP

RPE 8

Hollow Hold

30 secs

45 secs

RPE 8

Reverse Plank

20 secs

30 secs

RPE 8

Light Jog

5 mins

RPE 10

Day 4

Sit Up

10 reps

Arm Circle

AMRAP

RPE 8

Hollow Hold

30 secs

45 secs

RPE 8

Reverse Plank

20 secs

30 secs

RPE 8

Light Jog

5 mins

RPE 10

Day 4

Sit Up

10 reps

Arm Circle

AMRAP

RPE 8

Hollow Hold

30 secs

45 secs

RPE 8

Reverse Plank

20 secs

30 secs

RPE 8

Light Jog

5 mins

RPE 10

Day 1

Wall Sit

2 Sets

1 Set

30 secs

60 secs

@10

Hip Bridge March

1 Set

20 secs

25 secs

60 secs

Superman

2 Sets

1 Set

10 Reps

15 Reps

Box Jump

2 Sets

1 Set

10 Reps

15 Reps

Day 2

Burpee

2 Sets

1 Set

8 Reps

15 Reps

@9.5

Iron Cross

2 Sets

1 Set

10 Reps

15 Reps

@9.5

Arm Circle

2 Sets

1 Set

AMRAP

@10

Lying Leg Raise

2 Sets

1 Set

15 Reps

25 Reps

@10

Day 3

Plank

2 Sets

1 Set

30 secs

60 secs

@10

Hollow Rock

2 Sets

1 Set

20 secs

60 secs

@10

Walking Lunge

2 Sets

1 Set

12 Reps

20 Reps

@10

Push Up (Knees)

2 Sets

1 Set

15 Reps

25 Reps

@9.5

Squat (Bodyweight)

1 Set

20 Reps

25 Reps

50 Reps

@6.5

@10

Hip Thrust (Bodyweight)

1 Set

20 Reps

25 Reps

30 Reps

@7.5

Day 4

Sit Up

3 Sets

10 Reps

Arm Circle

3 Sets

AMRAP

Hollow Hold

2 Sets

1 Set

30 secs

45 secs

Reverse Plank

2 Sets

1 Set

20 secs

30 secs

Light Jog

1 Set

2 Sets

5 mins

@10