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Basic training 3/week

by Darkwolf
1 athletes joined

Program Description

Building basic muscle

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Powerbuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 12, 2024 04:08
  • Last Edited
    Jun 18, 2025 08:17

Summary

Transform your fitness routine with the Basic Training program, designed for those looking to build strength and endurance over 12 weeks. This 5-day-a-week plan focuses on bodyweight and dumbbell exercises, such as squats, push-ups, and planks, to target major muscle groups while enhancing core stability. Each session is structured to gradually increase intensity, ensuring consistent progress and results. Perfect for all fitness levels, this program will empower you to achieve your goals and elevate your training game!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Bodyweight)
3 Sets
8 Reps
-
2
Push Up
3 Sets
8 Reps
-
3
Sit Up
3 Sets
8 Reps
-
4
Plank
3 Sets
1 mins
-
5
Hammer Curl
3 Sets
8 Reps
-
6
Wrist Curls
3 Sets
8 Reps
-
7
Abs Crunch (Weighted)
3 Sets
8 Reps
-
Day 2
No exercises added to this day
Day 4
No exercises added to this day
Day 5
1
Squat (Bodyweight)
3 Sets
8 Reps
-
2
Push Up
3 Sets
8 Reps
-
3
Sit Up
3 Sets
8 Reps
-
4
Plank
3 Sets
1 mins
-
5
Hammer Curl
3 Sets
8 Reps
-
6
Wrist Curls
3 Sets
8 Reps
-
7
Abs Crunch (Weighted)
3 Sets
8 Reps
-
Day 3
1
Squat (Bodyweight)
3 Sets
8 Reps
-
2
Push Up
3 Sets
8 Reps
-
3
Sit Up
3 Sets
8 Reps
-
4
Plank
3 Sets
1 mins
-
5
Hammer Curl
3 Sets
8 Reps
-
6
Wrist Curls
3 Sets
8 Reps
-
7
Abs Crunch (Weighted)
3 Sets
8 Reps
-