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Home body weight

by Mo T.

Program Description

1...........................................1

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 19, 2026 07:45
  • Last Edited
    Feb 20, 2026 08:35
Muscle Engagement
Front
Back
MuscleSet
Abs
12.2%
Glutes
11.1%
Hamstrings
10%
Triceps
9.8%
Front Delts
9.8%
Quadriceps
9.8%
Upper Back
8.7%
Lats
6.5%
Chest
6%
Middle Delts
3.8%
Adductors
3.8%
Biceps
2.4%
Forearms
1.9%
Rear Delts
1.6%
Stretching
1.6%
Lower Back
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10-15 reps
-
2
Pike Push Up
4
6-12 reps
-
3
Diamond Push Up
3
8-12 reps
-
4
Handstand Push Up
3
20-40 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10-15 reps
-
2
Pike Push Up
4
6-12 reps
-
3
Diamond Push Up
3
8-12 reps
-
4
Handstand Push Up
3
20-40 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10-15 reps
-
2
Pike Push Up
4
6-12 reps
-
3
Diamond Push Up
3
8-12 reps
-
4
Handstand Push Up
3
20-40 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10-15 reps
-
2
Pike Push Up
4
6-12 reps
-
3
Diamond Push Up
3
8-12 reps
-
4
Handstand Push Up
3
20-40 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
8-12 reps
-
2
Squat (Bodyweight)
3
12-15 reps
-
3
Glute Bridge (Bodyweight)
4
12-20 reps
-
4
Reverse Lunge (Bodyweight)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
8-12 reps
-
2
Squat (Bodyweight)
3
12-15 reps
-
3
Glute Bridge (Bodyweight)
4
12-20 reps
-
4
Reverse Lunge (Bodyweight)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
8-12 reps
-
2
Squat (Bodyweight)
3
12-15 reps
-
3
Glute Bridge (Bodyweight)
4
12-20 reps
-
4
Reverse Lunge (Bodyweight)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
8-12 reps
-
2
Squat (Bodyweight)
3
12-15 reps
-
3
Glute Bridge (Bodyweight)
4
12-20 reps
-
4
Reverse Lunge (Bodyweight)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30-45 secs
RPE 5
3
Hollow Hold
3
20-40 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30-45 secs
RPE 5
3
Hollow Hold
3
20-40 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30-45 secs
RPE 5
3
Hollow Hold
3
20-40 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30-45 secs
RPE 5
3
Hollow Hold
3
20-40 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
6-10 reps
-
2
Chin-Up (Bodyweight)
4
6-10 reps
-
3
Hanging Leg Raise
4
10-15 reps
-
4
Scapular Pull-Up
3
8-12 reps
-
5
Dead Hang
2
30-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
6-10 reps
-
2
Chin-Up (Bodyweight)
4
6-10 reps
-
3
Hanging Leg Raise
4
10-15 reps
-
4
Scapular Pull-Up
3
8-12 reps
-
5
Dead Hang
2
30-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
6-10 reps
-
2
Chin-Up (Bodyweight)
4
6-10 reps
-
3
Hanging Leg Raise
4
10-15 reps
-
4
Scapular Pull-Up
3
8-12 reps
-
5
Dead Hang
2
30-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
6-10 reps
-
2
Chin-Up (Bodyweight)
4
6-10 reps
-
3
Hanging Leg Raise
4
10-15 reps
-
4
Scapular Pull-Up
3
8-12 reps
-
5
Dead Hang
2
30-45 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20 reps
-
1B
Push Up
1
15 reps
-
1C
Jump Squat
1
10 reps
-
1D
Mountain Climber
1
30 secs
-
2A
Squat (Bodyweight)
1
20 reps
-
2B
Push Up
1
15 reps
-
2C
Jump Squat
1
10 reps
-
2D
Mountain Climber
1
0.5 mins
-
3A
Squat (Bodyweight)
1
20 reps
-
3B
Push Up
1
15 reps
-
3C
Jump Squat
1
10 reps
-
3D
Mountain Climber
1
0.5 mins
-
4A
Squat (Bodyweight)
1
20 reps
-
4B
Push Up
1
15 reps
-
4C
Jump Squat
1
10 reps
-
4D
Mountain Climber
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20 reps
-
1B
Push Up
1
15 reps
-
1C
Jump Squat
1
10 reps
-
1D
Mountain Climber
1
30 secs
-
2A
Squat (Bodyweight)
1
20 reps
-
2B
Push Up
1
15 reps
-
2C
Jump Squat
1
10 reps
-
2D
Mountain Climber
1
0.5 mins
-
3A
Squat (Bodyweight)
1
20 reps
-
3B
Push Up
1
15 reps
-
3C
Jump Squat
1
10 reps
-
3D
Mountain Climber
1
0.5 mins
-
4A
Squat (Bodyweight)
1
20 reps
-
4B
Push Up
1
15 reps
-
4C
Jump Squat
1
10 reps
-
4D
Mountain Climber
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20 reps
-
1B
Push Up
1
15 reps
-
1C
Jump Squat
1
10 reps
-
1D
Mountain Climber
1
30 secs
-
2A
Squat (Bodyweight)
1
20 reps
-
2B
Push Up
1
15 reps
-
2C
Jump Squat
1
10 reps
-
2D
Mountain Climber
1
0.5 mins
-
3A
Squat (Bodyweight)
1
20 reps
-
3B
Push Up
1
15 reps
-
3C
Jump Squat
1
10 reps
-
3D
Mountain Climber
1
0.5 mins
-
4A
Squat (Bodyweight)
1
20 reps
-
4B
Push Up
1
15 reps
-
4C
Jump Squat
1
10 reps
-
4D
Mountain Climber
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20 reps
-
1B
Push Up
1
15 reps
-
1C
Jump Squat
1
10 reps
-
1D
Mountain Climber
1
30 secs
-
2A
Squat (Bodyweight)
1
20 reps
-
2B
Push Up
1
15 reps
-
2C
Jump Squat
1
10 reps
-
2D
Mountain Climber
1
0.5 mins
-
3A
Squat (Bodyweight)
1
20 reps
-
3B
Push Up
1
15 reps
-
3C
Jump Squat
1
10 reps
-
3D
Mountain Climber
1
0.5 mins
-
4A
Squat (Bodyweight)
1
20 reps
-
4B
Push Up
1
15 reps
-
4C
Jump Squat
1
10 reps
-
4D
Mountain Climber
1
0.5 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Push Up
4 Sets
10-15 Reps
-
2
Pike Push Up
4 Sets
6-12 Reps
-
3
Diamond Push Up
3 Sets
8-12 Reps
-
4
Handstand Push Up
3 Sets
20-40 secs
-
Day 2
1
Bulgarian Split Squat (Bodyweight)
4 Sets
8-12 Reps
-
2
Squat (Bodyweight)
3 Sets
12-15 Reps
-
3
Glute Bridge (Bodyweight)
4 Sets
12-20 Reps
-
4
Reverse Lunge (Bodyweight)
3 Sets
10-12 Reps
-
Day 3
1
Dead Bug
3 Sets
10 Reps
-
2
Side Plank
3 Sets
30-45 secs
@5
3
Hollow Hold
3 Sets
20-40 secs
-
Day 4
1
Pull-Up (Bodyweight)
5 Sets
6-10 Reps
-
2
Chin-Up (Bodyweight)
4 Sets
6-10 Reps
-
3
Hanging Leg Raise
4 Sets
10-15 Reps
-
4
Scapular Pull-Up
3 Sets
8-12 Reps
-
5
Dead Hang
2 Sets
30-45 secs
-
Day 5
1A
Squat (Bodyweight)
1 Set
20 Reps
-
1B
Push Up
1 Set
15 Reps
-
1C
Jump Squat
1 Set
10 Reps
-
1D
Mountain Climber
1 Set
30 secs
-
2A
Squat (Bodyweight)
1 Set
20 Reps
-
2B
Push Up
1 Set
15 Reps
-
2C
Jump Squat
1 Set
10 Reps
-
2D
Mountain Climber
1 Set
0.5 mins
-
3A
Squat (Bodyweight)
1 Set
20 Reps
-
3B
Push Up
1 Set
15 Reps
-
3C
Jump Squat
1 Set
10 Reps
-
3D
Mountain Climber
1 Set
0.5 mins
-
4A
Squat (Bodyweight)
1 Set
20 Reps
-
4B
Push Up
1 Set
15 Reps
-
4C
Jump Squat
1 Set
10 Reps
-
4D
Mountain Climber
1 Set
0.5 mins
-