logo
BoostcampPNG

BWFS (Bodyweight Strength Foundations)

by David Huffaker

Program Description

**BWFS (Bodyweight Strength Foundations)** is an 8-week program designed to build a solid foundation of strength using just your bodyweight. With 24 sessions packed into this program, you'll engage in a variety of exercises like Pike Push Ups, Pull-Ups, and Squats, targeting all major muscle groups. Each workout is structured to progressively challenge your strength while enhancing your endurance and stability. Get ready to transform your body and elevate your fitness level with effective, equipment-free training!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 08, 2025 04:33
  • Last Edited
    Nov 25, 2025 07:23
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Lats
11.9%
Glutes
11.9%
Front Delts
10.6%
Upper Back
8%
Abs
8%
Chest
6.6%
Quadriceps
6.6%
Hamstrings
6.6%
Biceps
5.3%
Stretching
4.4%
Middle Delts
4%
Adductors
2.7%
Lower Back
1.3%
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
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
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Push Up
3
12 reps
RPE 8
4
Ring Row
3
12 reps
RPE 8
5
Squat (Bodyweight)
3
15 reps
RPE 8
6
Glute Bridge Hold
3
15 mins
RPE 8
7
Dead Bug
2
20 reps
RPE 8
8
Bird Dog
2
20 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Pike Push Up
3 Sets
8 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
3
Push Up
3 Sets
12 Reps
@8
4
Ring Row
3 Sets
12 Reps
@8
5
Squat (Bodyweight)
3 Sets
15 Reps
@8
6
Glute Bridge Hold
3 Sets
15 mins
@8
7
Dead Bug
2 Sets
20 Reps
@8
8
Bird Dog
2 Sets
20 Reps
@8
Day 2
1
Pike Push Up
3 Sets
8 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
3
Push Up
3 Sets
12 Reps
@8
4
Ring Row
3 Sets
12 Reps
@8
5
Squat (Bodyweight)
3 Sets
15 Reps
@8
6
Glute Bridge Hold
3 Sets
15 mins
@8
7
Dead Bug
2 Sets
20 Reps
@8
8
Bird Dog
2 Sets
20 Reps
@8
Day 3
1
Pike Push Up
3 Sets
8 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
3
Push Up
3 Sets
12 Reps
@8
4
Ring Row
3 Sets
12 Reps
@8
5
Squat (Bodyweight)
3 Sets
15 Reps
@8
6
Glute Bridge Hold
3 Sets
15 mins
@8
7
Dead Bug
2 Sets
20 Reps
@8
8
Bird Dog
2 Sets
20 Reps
@8