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Savanah's Beginner Home Program

by Cheveyo Z.

Program Description

beginner intro to full body

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 25, 2025 03:22
  • Last Edited
    Jun 25, 2025 04:42

Summary

Savanah's Beginner Home Program is a dynamic 4-week training plan designed to build strength and confidence from the comfort of your home. Committing to just 4 days a week, you'll engage in a variety of bodyweight and cable exercises, including squats, push-ups, and planks, targeting all major muscle groups. Each session is structured to gradually increase intensity, ensuring you progress safely and effectively. Get ready to transform your fitness journey with this accessible and motivating program!
Muscle Engagement
Front
Back
MuscleSet
Abs
19.6%
Quadriceps
17.9%
Glutes
14.3%
Hamstrings
10.7%
Chest
8.9%
Biceps
8.9%
Triceps
7.1%
Adductors
5.4%
Front Delts
5.4%
Forearms
1.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
40 reps
RPE 5
2
Push Up (Knees)
1
10 reps
RPE 5
3
Lunge (Bodyweight)
1
20 reps
RPE 5
4
Bicep Curl (Cable)
1
40 reps
RPE 5
5
Plank
1
1 mins
RPE 7
6
Russian Twist
1
30 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
45 reps
RPE 5
2
Push Up (Knees)
1
12 reps
RPE 5
3
Lunge (Bodyweight)
1
24 reps
RPE 5
4
Bicep Curl (Cable)
1
44 reps
RPE 5
5
Plank
1
1.2 mins
RPE 7
6
Russian Twist
1
32 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
50 reps
RPE 5
2
Push Up (Knees)
1
14 reps
RPE 5
3
Lunge (Bodyweight)
1
28 reps
RPE 5
4
Bicep Curl (Cable)
1
48 reps
RPE 5
5
Plank
1
1.4 mins
RPE 7
6
Russian Twist
1
36 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
55 reps
RPE 5
2
Push Up (Knees)
1
16 reps
RPE 5
3
Lunge (Bodyweight)
1
32 reps
RPE 5
4
Bicep Curl (Cable)
1
52 reps
RPE 5
5
Plank
1
2 mins
RPE 7
6
Russian Twist
1
40 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
40 reps
RPE 5
2
Push Up (Knees)
1
10 reps
RPE 5
3
Lunge (Bodyweight)
1
20 reps
RPE 5
4
Bicep Curl (Cable)
1
40 reps
RPE 5
5
Plank
1
1 mins
RPE 7
6
Russian Twist
1
30 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
45 reps
RPE 5
2
Push Up (Knees)
1
12 reps
RPE 5
3
Lunge (Bodyweight)
1
24 reps
RPE 5
4
Bicep Curl (Cable)
1
44 reps
RPE 5
5
Plank
1
1.2 mins
RPE 7
6
Russian Twist
1
32 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
50 reps
RPE 5
2
Push Up (Knees)
1
14 reps
RPE 5
3
Lunge (Bodyweight)
1
28 reps
RPE 5
4
Bicep Curl (Cable)
1
48 reps
RPE 5
5
Plank
1
1.4 mins
RPE 7
6
Russian Twist
1
36 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
55 reps
RPE 5
2
Push Up (Knees)
1
16 reps
RPE 5
3
Lunge (Bodyweight)
1
32 reps
RPE 5
4
Bicep Curl (Cable)
1
52 reps
RPE 5
5
Plank
1
2 mins
RPE 7
6
Russian Twist
1
40 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
40 reps
RPE 5
2
Push Up (Knees)
1
10 reps
RPE 5
3
Lunge (Bodyweight)
1
20 reps
RPE 5
4
Bicep Curl (Cable)
1
40 reps
RPE 5
5
Plank
1
1 mins
RPE 7
6
Russian Twist
1
30 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
45 reps
RPE 5
2
Push Up (Knees)
1
12 reps
RPE 5
3
Lunge (Bodyweight)
1
24 reps
RPE 5
4
Bicep Curl (Cable)
1
44 reps
RPE 5
5
Plank
1
1.2 mins
RPE 7
6
Russian Twist
1
32 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
50 reps
RPE 5
2
Push Up (Knees)
1
14 reps
RPE 5
3
Lunge (Bodyweight)
1
28 reps
RPE 5
4
Bicep Curl (Cable)
1
48 reps
RPE 5
5
Plank
1
1.4 mins
RPE 7
6
Russian Twist
1
36 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
55 reps
RPE 5
2
Push Up (Knees)
1
16 reps
RPE 5
3
Lunge (Bodyweight)
1
32 reps
RPE 5
4
Bicep Curl (Cable)
1
52 reps
RPE 5
5
Plank
1
2 mins
RPE 7
6
Russian Twist
1
40 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
40 reps
RPE 5
2
Push Up (Knees)
1
10 reps
RPE 5
3
Lunge (Bodyweight)
1
20 reps
RPE 5
4
Bicep Curl (Cable)
1
40 reps
RPE 5
5
Plank
1
1 mins
RPE 7
6
Russian Twist
1
30 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
45 reps
RPE 5
2
Push Up (Knees)
1
12 reps
RPE 5
3
Lunge (Bodyweight)
1
24 reps
RPE 5
4
Bicep Curl (Cable)
1
44 reps
RPE 5
5
Plank
1
1.2 mins
RPE 7
6
Russian Twist
1
32 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
50 reps
RPE 5
2
Push Up (Knees)
1
14 reps
RPE 5
3
Lunge (Bodyweight)
1
28 reps
RPE 5
4
Bicep Curl (Cable)
1
48 reps
RPE 5
5
Plank
1
1.4 mins
RPE 7
6
Russian Twist
1
36 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
55 reps
RPE 5
2
Push Up (Knees)
1
16 reps
RPE 5
3
Lunge (Bodyweight)
1
32 reps
RPE 5
4
Bicep Curl (Cable)
1
52 reps
RPE 5
5
Plank
1
2 mins
RPE 7
6
Russian Twist
1
40 reps
RPE 5
Week 1
1 / 4 Weeks
Day 1
1
Squat (Bodyweight)
1 Set
40 Reps
@5
2
Push Up (Knees)
1 Set
10 Reps
@5
3
Lunge (Bodyweight)
1 Set
20 Reps
@5
4
Bicep Curl (Cable)
1 Set
40 Reps
@5
5
Plank
1 Set
1 mins
@7
6
Russian Twist
1 Set
30 Reps
@5
Day 2
1
Squat (Bodyweight)
1 Set
40 Reps
@5
2
Push Up (Knees)
1 Set
10 Reps
@5
3
Lunge (Bodyweight)
1 Set
20 Reps
@5
4
Bicep Curl (Cable)
1 Set
40 Reps
@5
5
Plank
1 Set
1 mins
@7
6
Russian Twist
1 Set
30 Reps
@5
Day 3
1
Squat (Bodyweight)
1 Set
40 Reps
@5
2
Push Up (Knees)
1 Set
10 Reps
@5
3
Lunge (Bodyweight)
1 Set
20 Reps
@5
4
Bicep Curl (Cable)
1 Set
40 Reps
@5
5
Plank
1 Set
1 mins
@7
6
Russian Twist
1 Set
30 Reps
@5
Day 4
1
Squat (Bodyweight)
1 Set
40 Reps
@5
2
Push Up (Knees)
1 Set
10 Reps
@5
3
Lunge (Bodyweight)
1 Set
20 Reps
@5
4
Bicep Curl (Cable)
1 Set
40 Reps
@5
5
Plank
1 Set
1 mins
@7
6
Russian Twist
1 Set
30 Reps
@5