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BoostcampPNG

Zero to Hero Level 3

by Gravis Wolfgang

Program Description

This is a training program to take one from a morbidly obese individual to an athlete ready to tackle harder workouts.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 18, 2025 03:45
  • Last Edited
    Apr 18, 2025 04:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Knees)
4
25 reps
-
1B
Jackknife Pullups
4
25 reps
-
1C
Assisted Bodyweight Squats
4
25 reps
-
1D
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Lateral Raise (Dumbbell)
3
5 reps
-
5
Lat Pulldown
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Knees)
4
25 reps
-
1B
Jackknife Pullups
4
25 reps
-
1C
Assisted Bodyweight Squats
4
25 reps
-
1D
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Lateral Raise (Dumbbell)
3
5 reps
-
5
Lat Pulldown
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Knees)
4
25 reps
-
1B
Jackknife Pullups
4
25 reps
-
1C
Assisted Bodyweight Squats
4
25 reps
-
1D
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Lateral Raise (Dumbbell)
3
5 reps
-
5
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Knees)
4
25 reps
-
1B
Jackknife Pullups
4
25 reps
-
1C
Assisted Bodyweight Squats
4
25 reps
-
1D
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
2
Leg Press
6
15 reps
-
3
Calf Raise (Machine)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Knees)
4
25 reps
-
1B
Jackknife Pullups
4
25 reps
-
1C
Assisted Bodyweight Squats
4
25 reps
-
1D
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
2
Leg Press
6
15 reps
-
3
Calf Raise (Machine)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Knees)
4
25 reps
-
1B
Jackknife Pullups
4
25 reps
-
1C
Assisted Bodyweight Squats
4
25 reps
-
1D
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
2
Leg Press
6
15 reps
-
3
Calf Raise (Machine)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Knees)
4
25 reps
-
1B
Jackknife Pullups
4
25 reps
-
1C
Assisted Bodyweight Squats
4
25 reps
-
1D
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Lateral Raise (Dumbbell)
3
5 reps
-
5
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Knees)
4
25 reps
-
1B
Jackknife Pullups
4
25 reps
-
1C
Assisted Bodyweight Squats
4
25 reps
-
1D
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Lateral Raise (Dumbbell)
3
5 reps
-
5
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Knees)
4
25 reps
-
1B
Jackknife Pullups
4
25 reps
-
1C
Assisted Bodyweight Squats
4
25 reps
-
1D
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Lateral Raise (Dumbbell)
3
5 reps
-
5
Lat Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Knees)
4
25 reps
-
1B
Jackknife Pullups
4
25 reps
-
1C
Assisted Bodyweight Squats
4
25 reps
-
1D
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
2
Leg Press
6
15 reps
-
3
Calf Raise (Machine)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Knees)
4
25 reps
-
1B
Jackknife Pullups
4
25 reps
-
1C
Assisted Bodyweight Squats
4
25 reps
-
1D
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
2
Leg Press
6
15 reps
-
3
Calf Raise (Machine)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Knees)
4
25 reps
-
1B
Jackknife Pullups
4
25 reps
-
1C
Assisted Bodyweight Squats
4
25 reps
-
1D
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
2
Leg Press
6
15 reps
-
3
Calf Raise (Machine)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Knees)
4
25 reps
-
1B
Jackknife Pullups
4
25 reps
-
1C
Assisted Bodyweight Squats
4
25 reps
-
1D
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Lateral Raise (Dumbbell)
3
5 reps
-
5
Lat Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Knees)
4
25 reps
-
1B
Jackknife Pullups
4
25 reps
-
1C
Assisted Bodyweight Squats
4
25 reps
-
1D
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Lateral Raise (Dumbbell)
3
5 reps
-
5
Lat Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Knees)
4
25 reps
-
1B
Jackknife Pullups
4
25 reps
-
1C
Assisted Bodyweight Squats
4
25 reps
-
1D
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4C
Lateral Raise (Dumbbell)
3
5 reps
-
5
Lat Pulldown
3
10 reps
-
Week 1
1 / 3 Weeks
Day 1
1A
Push Up (Knees)
4 Sets
25 Reps
-
1B
Jackknife Pullups
4 Sets
25 Reps
-
1C
Assisted Bodyweight Squats
4 Sets
25 Reps
-
1D
Reverse Abs Crunch (Bodyweight)
4 Sets
25 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4A
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
4B
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
4C
Lateral Raise (Dumbbell)
3 Sets
5 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
Day 2
1A
Push Up (Knees)
4 Sets
25 Reps
-
1B
Jackknife Pullups
4 Sets
25 Reps
-
1C
Assisted Bodyweight Squats
4 Sets
25 Reps
-
1D
Reverse Abs Crunch (Bodyweight)
4 Sets
25 Reps
-
2
Leg Press
6 Sets
15 Reps
-
3
Calf Raise (Machine)
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
Day 3
1A
Push Up (Knees)
4 Sets
25 Reps
-
1B
Jackknife Pullups
4 Sets
25 Reps
-
1C
Assisted Bodyweight Squats
4 Sets
25 Reps
-
1D
Reverse Abs Crunch (Bodyweight)
4 Sets
25 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4A
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
4B
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
4C
Lateral Raise (Dumbbell)
3 Sets
5 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
Day 4
1A
Push Up (Knees)
4 Sets
25 Reps
-
1B
Jackknife Pullups
4 Sets
25 Reps
-
1C
Assisted Bodyweight Squats
4 Sets
25 Reps
-
1D
Reverse Abs Crunch (Bodyweight)
4 Sets
25 Reps
-
2
Leg Press
6 Sets
15 Reps
-
3
Calf Raise (Machine)
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
Day 5
1A
Push Up (Knees)
4 Sets
25 Reps
-
1B
Jackknife Pullups
4 Sets
25 Reps
-
1C
Assisted Bodyweight Squats
4 Sets
25 Reps
-
1D
Reverse Abs Crunch (Bodyweight)
4 Sets
25 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4A
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
4B
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
4C
Lateral Raise (Dumbbell)
3 Sets
5 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-