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S C.'s Personalized Strength Training Program

by S C.

Program Description

Welcome to your 8-week At-Home Calisthenics program, designed specifically for you! With a focus on strengthening your core, arms, glutes, and back, this intermediate-level routine will challenge you while fitting seamlessly into your busy life. By committing to 5 days a week of medium-volume workouts, you'll not only enhance your overall strength and endurance but also develop a toned physique that reflects your hard work and dedication. Get ready to transform your fitness journey and feel empowered in your own space!

Program Overview

  • Level
    Intermediate
  • Goal
    At-Home & Calisthenics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jun 10, 2025 03:51
  • Last Edited
    Jun 17, 2025 02:47
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
15 reps
-
2
Hollow Hold
3
30 secs
-
3
Russian Twist (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
15 reps
-
2
Hollow Hold
3
30 secs
-
3
Russian Twist (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
15 reps
-
2
Hollow Hold
3
30 secs
-
3
Russian Twist (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
15 reps
-
2
Hollow Hold
3
30 secs
-
3
Russian Twist (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
15 reps
-
2
Hollow Hold
3
30 secs
-
3
Russian Twist (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
15 reps
-
2
Hollow Hold
3
30 secs
-
3
Russian Twist (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
15 reps
-
2
Hollow Hold
3
30 secs
-
3
Russian Twist (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
15 reps
-
2
Hollow Hold
3
30 secs
-
3
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Arnold Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Glute Bridge (Dumbbell)
3
12 reps
-
3
Lateral Lunge
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Glute Bridge (Dumbbell)
3
12 reps
-
3
Lateral Lunge
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Glute Bridge (Dumbbell)
3
12 reps
-
3
Lateral Lunge
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Glute Bridge (Dumbbell)
3
12 reps
-
3
Lateral Lunge
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Glute Bridge (Dumbbell)
3
12 reps
-
3
Lateral Lunge
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Glute Bridge (Dumbbell)
3
12 reps
-
3
Lateral Lunge
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Glute Bridge (Dumbbell)
3
12 reps
-
3
Lateral Lunge
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Glute Bridge (Dumbbell)
3
12 reps
-
3
Lateral Lunge
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
8 reps
-
2
Plank
3
30 secs
-
3
Mountain Climber
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
8 reps
-
2
Plank
3
30 secs
-
3
Mountain Climber
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
8 reps
-
2
Plank
3
30 secs
-
3
Mountain Climber
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
8 reps
-
2
Plank
3
30 secs
-
3
Mountain Climber
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
8 reps
-
2
Plank
3
30 secs
-
3
Mountain Climber
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
8 reps
-
2
Plank
3
30 secs
-
3
Mountain Climber
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
8 reps
-
2
Plank
3
30 secs
-
3
Mountain Climber
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
8 reps
-
2
Plank
3
30 secs
-
3
Mountain Climber
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Inverted Row
3
10 reps
-
3
Yoga (Stretching Routine)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Inverted Row
3
10 reps
-
3
Yoga (Stretching Routine)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Inverted Row
3
10 reps
-
3
Yoga (Stretching Routine)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Inverted Row
3
10 reps
-
3
Yoga (Stretching Routine)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Inverted Row
3
10 reps
-
3
Yoga (Stretching Routine)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Inverted Row
3
10 reps
-
3
Yoga (Stretching Routine)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Inverted Row
3
10 reps
-
3
Yoga (Stretching Routine)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Inverted Row
3
10 reps
-
3
Yoga (Stretching Routine)
1
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Bodyweight)
4 Sets
15 Reps
-
2
Hollow Hold
3 Sets
30 secs
-
3
Russian Twist (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Push Up
4 Sets
10 Reps
-
2
Bent Over Row (Dumbbell)
4 Sets
10 Reps
-
3
Arnold Press
3 Sets
10 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
2
Glute Bridge (Dumbbell)
3 Sets
12 Reps
-
3
Lateral Lunge
3 Sets
10 Reps
-
Day 4
1
Burpee
4 Sets
8 Reps
-
2
Plank
3 Sets
30 secs
-
3
Mountain Climber
3 Sets
15 Reps
-
Day 5
1
Deadlift (Dumbbell)
4 Sets
10 Reps
-
2
Inverted Row
3 Sets
10 Reps
-
3
Yoga (Stretching Routine)
1 Set
15 Reps
-