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BoostcampPNG

Body Weight Workout for Beginners

by Kall C.
8 athletes joined

Program Description

This is intended for people with little to no experience who are looking for self improvement, but do not have access to any gym equipment.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Feb 20, 2025 04:08
  • Last Edited
    Oct 03, 2025 02:40

Summary

Kickstart your fitness journey with this 4-week Body Weight Workout designed specifically for beginners. With six days of engaging exercises each week, you'll build strength and endurance using just your body weight—no equipment necessary! From push-ups to squats, every session focuses on fundamental movements that target major muscle groups, ensuring a balanced and effective workout. Join now and transform your body with workouts that fit seamlessly into your home routine!
Muscle Engagement
Front
Back
MuscleSet
Abs
20.1%
Glutes
17.3%
Lower Back
14.4%
Quadriceps
9.6%
Triceps
8.6%
Hamstrings
8.6%
Stretching
8%
Chest
4.8%
Front Delts
4.8%
Adductors
2.9%
Forearms
1%
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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
Arm Circle
2
20 reps
RPE 6
2
Push Up
3
10 reps
RPE 7
3
Dips Between Chairs
3
6 reps
RPE 6.5
4
Plank
3
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
20 reps
RPE 6
2
Push Up
3
12 reps
RPE 7
3
Dips Between Chairs
3
7 reps
RPE 6.5
4
Plank
3
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
20 reps
RPE 6
2
Push Up
3
14 reps
RPE 8
3
Dips Between Chairs
3
8 reps
RPE 7.5
4
Plank
3
1 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
20 reps
RPE 6
2
Push Up
3
15 reps
RPE 9
3
Dips Between Chairs
3
12 reps
RPE 8.5
4
Plank
3
1 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 7
2
Glute Bridge (Bodyweight)
3
10 reps
RPE 7
3
Lunge (Bodyweight)
3
10 reps
RPE 6.5
4
Good Morning (Bodyweight)
3
10 reps
RPE 6.5
5
Abs Crunch (Bodyweight)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
16 reps
RPE 7
2
Glute Bridge (Bodyweight)
3
10 reps
RPE 7
3
Lunge (Bodyweight)
3
12 reps
RPE 7
4
Good Morning (Bodyweight)
3
12 reps
RPE 6.5
5
Abs Crunch (Bodyweight)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
18 reps
RPE 8
2
Glute Bridge (Bodyweight)
3
13 reps
RPE 7.5
3
Lunge (Bodyweight)
3
14 reps
RPE 7.5
4
Good Morning (Bodyweight)
3
12 reps
RPE 6.5
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 8
2
Glute Bridge (Bodyweight)
3
14 reps
RPE 7.5
3
Lunge (Bodyweight)
3
14 reps
RPE 7.5
4
Good Morning (Bodyweight)
3
14 reps
RPE 6.5
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
10 reps
RPE 7
2
Inchworm Walkout
3
10 reps
RPE 6.5
3
Cat Cow and T-Spine Rotation
3
8 reps
RPE 6
4
Side Plank
3
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
12 reps
RPE 7
2
Inchworm Walkout
3
10 reps
RPE 6.5
3
Cat Cow and T-Spine Rotation
3
10 reps
RPE 6
4
Side Plank
3
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
12 reps
RPE 7.5
2
Inchworm Walkout
3
12 reps
RPE 7
3
Cat Cow and T-Spine Rotation
3
10 reps
RPE 7
4
Side Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
12 reps
RPE 7.5
2
Inchworm Walkout
3
12 reps
RPE 7
3
Cat Cow and T-Spine Rotation
3
10 reps
RPE 7
4
Side Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
20 reps
RPE 6
2
Push Up
3
10 reps
RPE 7
3
Dips Between Chairs
3
6 reps
RPE 6.5
4
Plank
3
0.5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
20 reps
RPE 6
2
Push Up
3
12 reps
RPE 7
3
Dips Between Chairs
3
7 reps
RPE 6.5
4
Plank
3
0.5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
20 reps
RPE 6
2
Push Up
3
14 reps
RPE 8
3
Dips Between Chairs
3
8 reps
RPE 7.5
4
Plank
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
20 reps
RPE 6
2
Push Up
3
15 reps
RPE 9
3
Dips Between Chairs
3
12 reps
RPE 8.5
4
Plank
3
1 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 7
2
Glute Bridge (Bodyweight)
3
10 reps
RPE 7
3
Lunge (Bodyweight)
3
10 reps
RPE 6.5
4
Good Morning (Bodyweight)
3
10 reps
RPE 6.5
5
Abs Crunch (Bodyweight)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
16 reps
RPE 7
2
Glute Bridge (Bodyweight)
3
10 reps
RPE 7
3
Lunge (Bodyweight)
3
12 reps
RPE 7
4
Good Morning (Bodyweight)
3
12 reps
RPE 6.5
5
Abs Crunch (Bodyweight)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
18 reps
RPE 8
2
Glute Bridge (Bodyweight)
3
13 reps
RPE 7.5
3
Lunge (Bodyweight)
3
14 reps
RPE 7.5
4
Good Morning (Bodyweight)
3
12 reps
RPE 6.5
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 8
2
Glute Bridge (Bodyweight)
3
14 reps
RPE 7.5
3
Lunge (Bodyweight)
3
14 reps
RPE 7.5
4
Good Morning (Bodyweight)
3
14 reps
RPE 6.5
5
Abs Crunch (Bodyweight)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Superman
3
10 reps
RPE 7
2
Inchworm Walkout
3
10 reps
RPE 6.5
3
Cat Cow and T-Spine Rotation
3
8 reps
RPE 6
4
Side Plank
3
0.5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Superman
3
12 reps
RPE 7
2
Inchworm Walkout
3
10 reps
RPE 6.5
3
Cat Cow and T-Spine Rotation
3
10 reps
RPE 6
4
Side Plank
3
0.5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Superman
3
12 reps
RPE 7.5
2
Inchworm Walkout
3
12 reps
RPE 7
3
Cat Cow and T-Spine Rotation
3
10 reps
RPE 7
4
Side Plank
3
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Superman
3
12 reps
RPE 7.5
2
Inchworm Walkout
3
12 reps
RPE 7
3
Cat Cow and T-Spine Rotation
3
10 reps
RPE 7
4
Side Plank
3
1 mins
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Arm Circle
2 Sets
20 Reps
@6
2
Push Up
3 Sets
10 Reps
@7
3
Dips Between Chairs
3 Sets
6 Reps
@6.5
4
Plank
3 Sets
0.5 mins
@6
Day 2
1
Squat (Bodyweight)
3 Sets
15 Reps
@7
2
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@7
3
Lunge (Bodyweight)
3 Sets
10 Reps
@6.5
4
Good Morning (Bodyweight)
3 Sets
10 Reps
@6.5
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@7
Day 3
1
Superman
3 Sets
10 Reps
@7
2
Inchworm Walkout
3 Sets
10 Reps
@6.5
3
Cat Cow and T-Spine Rotation
3 Sets
8 Reps
@6
4
Side Plank
3 Sets
0.5 mins
@7
Day 4
1
Arm Circle
2 Sets
20 Reps
@6
2
Push Up
3 Sets
10 Reps
@7
3
Dips Between Chairs
3 Sets
6 Reps
@6.5
4
Plank
3 Sets
0.5 mins
@6
Day 5
1
Squat (Bodyweight)
3 Sets
15 Reps
@7
2
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@7
3
Lunge (Bodyweight)
3 Sets
10 Reps
@6.5
4
Good Morning (Bodyweight)
3 Sets
10 Reps
@6.5
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@7
Day 6
1
Superman
3 Sets
10 Reps
@7
2
Inchworm Walkout
3 Sets
10 Reps
@6.5
3
Cat Cow and T-Spine Rotation
3 Sets
8 Reps
@6
4
Side Plank
3 Sets
0.5 mins
@7