BeginnerFree

BWFS (Bodyweight Strength Foundations)

Unlock your strength with 8 weeks of bodyweight training that builds a solid foundation for lasting fitness and confidence.

David Huffaker· Nov 2025

5athletes running this program

Free on iOS & Android

Overview

Length

8 weeks

Days / week

3 days

Level

Beginner

Goal

Bodyweight Fitness

Equipment

At Home

Session length

30 min

**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!

Who it's for

Beginners new to structured strength training

Athletes focused on bodyweight fitness

Athletes who can train 3 days per week

Athletes who prefer training at home with minimal equipment

Muscle engagement

Front

Back

Triceps

11.9%

Lats

11.9%

Glutes

11.9%

Front Delts

10.6%

Upper Back

Abs

Chest

6.6%

Quadriceps

6.6%

Hamstrings

6.6%

Biceps

5.3%

Stretching

4.4%

Middle Delts

Adductors

2.7%

Lower Back

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Pike Push Up	3	8 reps	@8
2	Pull-Up (Bodyweight)	3	8 reps	@8
3	Push Up	3	12 reps	@8
4	Ring Row	3	12 reps	@8
5	Squat (Bodyweight)	3	15 reps	@8
6	Glute Bridge Hold	3	15 min	@8
7	Dead Bug	2	20 reps	@8
8	Bird Dog	2	20 reps	@8

#	Exercise	Sets	Reps	Load
1	Pike Push Up	3	8 reps	@8
2	Pull-Up (Bodyweight)	3	8 reps	@8
3	Push Up	3	12 reps	@8
4	Ring Row	3	12 reps	@8
5	Squat (Bodyweight)	3	15 reps	@8
6	Glute Bridge Hold	3	15 min	@8
7	Dead Bug	2	20 reps	@8
8	Bird Dog	2	20 reps	@8

#	Exercise	Sets	Reps	Load
1	Pike Push Up	3	8 reps	@8
2	Pull-Up (Bodyweight)	3	8 reps	@8
3	Push Up	3	12 reps	@8
4	Ring Row	3	12 reps	@8
5	Squat (Bodyweight)	3	15 reps	@8
6	Glute Bridge Hold	3	15 min	@8
7	Dead Bug	2	20 reps	@8
8	Bird Dog	2	20 reps	@8

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, BWFS (Bodyweight Strength Foundations) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 30 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

BWFS (Bodyweight Strength Foundations) is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

BWFS (Bodyweight Strength Foundations) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android