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BoostcampPNG

30 day

by null
3 athletes joined

Program Description

Last mfr who needs to challenge himself

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Aug 08, 2024 03:34
  • Last Edited
    Jun 18, 2025 10:46

Summary

Embark on a transformative 30-day journey designed to elevate your fitness game! This program spans 4 weeks, featuring 6 days of targeted workouts that blend bodyweight and dumbbell exercises to build strength and endurance. Each session is carefully crafted to engage major muscle groups, focusing on movements like Push-Ups, Y Raises, and Skull Crushers to sculpt your upper body while enhancing core stability. Perfect for home workouts, this program requires minimal equipment and is tailored for all fitness levels, making it your ideal path to achieving lasting results. Get ready to push your limits and redefine your strength!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Split Squat (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Split Squat (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Split Squat (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Split Squat (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
15 reps
-
2
Skull Crusher (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
15 reps
-
2
Skull Crusher (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
15 reps
-
2
Skull Crusher (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
15 reps
-
2
Skull Crusher (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Split Squat (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Split Squat (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Split Squat (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Split Squat (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
15 reps
-
2
Skull Crusher (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
15 reps
-
2
Skull Crusher (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
15 reps
-
2
Skull Crusher (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
15 reps
-
2
Skull Crusher (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Week 1
1 / 4 Weeks
Day 2
1
Y Raise
3 Sets
15 Reps
-
2
Skull Crusher (Barbell)
3 Sets
15 Reps
-
Day 3
1
Push Up
3 Sets
10 Reps
-
2
Split Squat (Bodyweight)
3 Sets
10 Reps
-
Day 4
1
Y Raise
3 Sets
15 Reps
-
2
Skull Crusher (Barbell)
3 Sets
15 Reps
-
Day 1
1
Push Up
3 Sets
15 Reps
-
2
Split Squat (Bodyweight)
3 Sets
15 Reps
-
Day 5
1
Stretching
1 Set
10 mins
-
Day 6
1
Stretching
1 Set
10 mins
-