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BoostcampPNG

Bodyweight Circuit

by Bhavin S.

Program Description

Unlock your strength and endurance with the Bodyweight Circuit program, designed to transform your fitness in just 6 weeks. This high-intensity, 7-day-a-week regimen utilizes your own body weight to build muscle, boost metabolism, and enhance overall athleticism. Each session is crafted to challenge you while promoting functional movement, ensuring you stay engaged and motivated throughout your journey. Get ready to elevate your fitness game and achieve results you can see and feel!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2026 03:05
  • Last Edited
    Feb 27, 2026 03:05
Muscle Engagement
Front
Back
MuscleSet
Abs
14.5%
Quadriceps
9.7%
Glutes
9.7%
Hamstrings
9.7%
Chest
9.7%
Triceps
9.7%
Front Delts
9.7%
Upper Back
9.7%
Lats
9.7%
Adductors
4.8%
Other
3.2%
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4.8 Stars with 10, 000+ Ratings
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
1A
Squat (Bodyweight)
2
15 reps
-
1B
Push Up
2
12 reps
-
1C
Inverted Row
2
10 reps
-
1D
Sit Up
2
15 reps
-
2
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
2
15 reps
-
1B
Push Up
2
12 reps
-
1C
Inverted Row
2
10 reps
-
1D
Sit Up
2
15 reps
-
2
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
12 reps
-
1C
Inverted Row
3
10 reps
-
1D
Sit Up
3
15 reps
-
2
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
12 reps
-
1C
Inverted Row
3
10 reps
-
1D
Sit Up
3
15 reps
-
2
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
4
15 reps
-
1B
Push Up
4
12 reps
-
1C
Inverted Row
4
10 reps
-
1D
Sit Up
4
15 reps
-
2
Walk
1
40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
4
15 reps
-
1B
Push Up
4
12 reps
-
1C
Inverted Row
4
10 reps
-
1D
Sit Up
4
15 reps
-
2
Walk
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
2
15 reps
-
1B
Push Up
2
12 reps
-
1C
Inverted Row
2
10 reps
-
1D
Sit Up
2
15 reps
-
2
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
2
15 reps
-
1B
Push Up
2
12 reps
-
1C
Inverted Row
2
10 reps
-
1D
Sit Up
2
15 reps
-
2
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
12 reps
-
1C
Inverted Row
3
10 reps
-
1D
Sit Up
3
15 reps
-
2
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
12 reps
-
1C
Inverted Row
3
10 reps
-
1D
Sit Up
3
15 reps
-
2
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
4
15 reps
-
1B
Push Up
4
12 reps
-
1C
Inverted Row
4
10 reps
-
1D
Sit Up
4
15 reps
-
2
Walk
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
4
15 reps
-
1B
Push Up
4
12 reps
-
1C
Inverted Row
4
10 reps
-
1D
Sit Up
4
15 reps
-
2
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
2
15 reps
-
1B
Push Up
2
12 reps
-
1C
Inverted Row
2
10 reps
-
1D
Sit Up
2
15 reps
-
2
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
2
15 reps
-
1B
Push Up
2
12 reps
-
1C
Inverted Row
2
10 reps
-
1D
Sit Up
2
15 reps
-
2
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
12 reps
-
1C
Inverted Row
3
10 reps
-
1D
Sit Up
3
15 reps
-
2
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
12 reps
-
1C
Inverted Row
3
10 reps
-
1D
Sit Up
3
15 reps
-
2
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
4
15 reps
-
1B
Push Up
4
12 reps
-
1C
Inverted Row
4
10 reps
-
1D
Sit Up
4
15 reps
-
2
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
4
15 reps
-
1B
Push Up
4
12 reps
-
1C
Inverted Row
4
10 reps
-
1D
Sit Up
4
15 reps
-
2
Walk
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
2
15 reps
-
1B
Push Up
2
12 reps
-
1C
Inverted Row
2
10 reps
-
1D
Sit Up
2
15 reps
-
2
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
2
15 reps
-
1B
Push Up
2
12 reps
-
1C
Inverted Row
2
10 reps
-
1D
Sit Up
2
15 reps
-
2
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
12 reps
-
1C
Inverted Row
3
10 reps
-
1D
Sit Up
3
15 reps
-
2
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
12 reps
-
1C
Inverted Row
3
10 reps
-
1D
Sit Up
3
15 reps
-
2
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
4
15 reps
-
1B
Push Up
4
12 reps
-
1C
Inverted Row
4
10 reps
-
1D
Sit Up
4
15 reps
-
2
Walk
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
4
15 reps
-
1B
Push Up
4
12 reps
-
1C
Inverted Row
4
10 reps
-
1D
Sit Up
4
15 reps
-
2
Walk
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
2
15 reps
-
1B
Push Up
2
12 reps
-
1C
Inverted Row
2
10 reps
-
1D
Sit Up
2
15 reps
-
2
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
2
15 reps
-
1B
Push Up
2
12 reps
-
1C
Inverted Row
2
10 reps
-
1D
Sit Up
2
15 reps
-
2
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
12 reps
-
1C
Inverted Row
3
10 reps
-
1D
Sit Up
3
15 reps
-
2
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
12 reps
-
1C
Inverted Row
3
10 reps
-
1D
Sit Up
3
15 reps
-
2
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
4
15 reps
-
1B
Push Up
4
12 reps
-
1C
Inverted Row
4
10 reps
-
1D
Sit Up
4
15 reps
-
2
Walk
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
4
15 reps
-
1B
Push Up
4
12 reps
-
1C
Inverted Row
4
10 reps
-
1D
Sit Up
4
15 reps
-
2
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
2
15 reps
-
1B
Push Up
2
12 reps
-
1C
Inverted Row
2
10 reps
-
1D
Sit Up
2
15 reps
-
2
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
2
15 reps
-
1B
Push Up
2
12 reps
-
1C
Inverted Row
2
10 reps
-
1D
Sit Up
2
15 reps
-
2
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
12 reps
-
1C
Inverted Row
3
10 reps
-
1D
Sit Up
3
15 reps
-
2
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
12 reps
-
1C
Inverted Row
3
10 reps
-
1D
Sit Up
3
15 reps
-
2
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
4
15 reps
-
1B
Push Up
4
12 reps
-
1C
Inverted Row
4
10 reps
-
1D
Sit Up
4
15 reps
-
2
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
4
15 reps
-
1B
Push Up
4
12 reps
-
1C
Inverted Row
4
10 reps
-
1D
Sit Up
4
15 reps
-
2
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
2
15 reps
-
1B
Push Up
2
12 reps
-
1C
Inverted Row
2
10 reps
-
1D
Sit Up
2
15 reps
-
2
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
2
15 reps
-
1B
Push Up
2
12 reps
-
1C
Inverted Row
2
10 reps
-
1D
Sit Up
2
15 reps
-
2
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
12 reps
-
1C
Inverted Row
3
10 reps
-
1D
Sit Up
3
15 reps
-
2
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15 reps
-
1B
Push Up
3
12 reps
-
1C
Inverted Row
3
10 reps
-
1D
Sit Up
3
15 reps
-
2
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
4
15 reps
-
1B
Push Up
4
12 reps
-
1C
Inverted Row
4
10 reps
-
1D
Sit Up
4
15 reps
-
2
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
4
15 reps
-
1B
Push Up
4
12 reps
-
1C
Inverted Row
4
10 reps
-
1D
Sit Up
4
15 reps
-
2
Walk
1
40 mins
-
Week 1
1 / 6 Weeks
Day 1
1A
Squat (Bodyweight)
1 Set
1 Set
15 Reps
15 Reps
-
-
1B
Push Up
1 Set
1 Set
12 Reps
12 Reps
-
-
1C
Inverted Row
1 Set
1 Set
10 Reps
10 Reps
-
-
1D
Sit Up
1 Set
1 Set
15 Reps
15 Reps
-
-
2
Walk
1 Set
20 mins
-
Day 2
1A
Squat (Bodyweight)
1 Set
1 Set
15 Reps
15 Reps
-
-
1B
Push Up
1 Set
1 Set
12 Reps
12 Reps
-
-
1C
Inverted Row
1 Set
1 Set
10 Reps
10 Reps
-
-
1D
Sit Up
1 Set
1 Set
15 Reps
15 Reps
-
-
2
Walk
1 Set
20 mins
-
Day 3
1A
Squat (Bodyweight)
1 Set
1 Set
15 Reps
15 Reps
-
-
1B
Push Up
1 Set
1 Set
12 Reps
12 Reps
-
-
1C
Inverted Row
1 Set
1 Set
10 Reps
10 Reps
-
-
1D
Sit Up
1 Set
1 Set
15 Reps
15 Reps
-
-
2
Walk
1 Set
20 mins
-
Day 4
1A
Squat (Bodyweight)
1 Set
1 Set
15 Reps
15 Reps
-
-
1B
Push Up
1 Set
1 Set
12 Reps
12 Reps
-
-
1C
Inverted Row
1 Set
1 Set
10 Reps
10 Reps
-
-
1D
Sit Up
1 Set
1 Set
15 Reps
15 Reps
-
-
2
Walk
1 Set
20 mins
-
Day 5
1A
Squat (Bodyweight)
1 Set
1 Set
15 Reps
15 Reps
-
-
1B
Push Up
1 Set
1 Set
12 Reps
12 Reps
-
-
1C
Inverted Row
1 Set
1 Set
10 Reps
10 Reps
-
-
1D
Sit Up
1 Set
1 Set
15 Reps
15 Reps
-
-
2
Walk
1 Set
20 mins
-
Day 6
1A
Squat (Bodyweight)
1 Set
1 Set
15 Reps
15 Reps
-
-
1B
Push Up
1 Set
1 Set
12 Reps
12 Reps
-
-
1C
Inverted Row
1 Set
1 Set
10 Reps
10 Reps
-
-
1D
Sit Up
1 Set
1 Set
15 Reps
15 Reps
-
-
2
Walk
1 Set
20 mins
-
Day 7
1A
Squat (Bodyweight)
1 Set
1 Set
15 Reps
15 Reps
-
-
1B
Push Up
1 Set
1 Set
12 Reps
12 Reps
-
-
1C
Inverted Row
1 Set
1 Set
10 Reps
10 Reps
-
-
1D
Sit Up
1 Set
1 Set
15 Reps
15 Reps
-
-
2
Walk
1 Set
20 mins
-