Frank

by Elijah F.

Program Description

To build muscle

Program Overview

Level
Novice, Intermediate
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
1 week
Time Per Workout
50 minutes
Created
Sep 04, 2025 03:53
Last Edited
Sep 14, 2025 02:26

Muscle Engagement

Front

Back

MuscleSet

Triceps

18.9%

Chest

18.1%

Front Delts

15.3%

Abs

10.6%

Upper Back

9.4%

Lats

8.2%

Quadriceps

6%

Glutes

4.8%

Hamstrings

3.2%

Biceps

1.8%

Middle Delts

1.8%

Adductors

1.5%

Forearms

0.5%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Push Up

3

-

2

Decline Push Up

3

-

3

Diamond Push Up

3

-

4

Pike Push Up

2

-

5

Inverted Row

2

-

6

Pull-Up (Band)

2

-

Day 2

1

Windshield Wipers

3

-

2

Reverse Abs Crunch (Bodyweight)

3

-

3

Side Plank

3

-

4

Jump Squat

3

-

5

Bulgarian Split Squat (Bodyweight)

3

-

Day 3

1

Push Up

3

-

2

Decline Push Up

3

-

3

Diamond Push Up

3

-

4

Pike Push Up

2

-

5

Inverted Row

2

-

6

Pull-Up (Band)

2

-

Day 4

1

Decline Push Up

3

-

2

Diamond Push Up

3

-

3

Inverted Row

2

-

4

Pull-Up (Band)

2

-

5

Windshield Wipers

2

-

6

Reverse Abs Crunch (Bodyweight)

2

-

7

Jump Squat

2

-

Day 2

1

Windshield Wipers

3 Sets

-

2

Reverse Abs Crunch (Bodyweight)

3 Sets

-

3

Side Plank

3 Sets

-

4

Jump Squat

3 Sets

-

5

Bulgarian Split Squat (Bodyweight)

3 Sets

-

Day 4

1

Decline Push Up

3 Sets

-

2

Diamond Push Up

3 Sets

-

3

Inverted Row

2 Sets

-

4

Pull-Up (Band)

2 Sets

-

5

Windshield Wipers

2 Sets

-

6

Reverse Abs Crunch (Bodyweight)

2 Sets

-

7

Jump Squat

2 Sets

-

Day 1

1

Push Up

3 Sets

-

2

Decline Push Up

3 Sets

-

3

Diamond Push Up

3 Sets

-

4

Pike Push Up

2 Sets

-

5

Inverted Row

2 Sets

-

6

Pull-Up (Band)

2 Sets

-

Day 3

1

Push Up

3 Sets

-

2

Decline Push Up

3 Sets

-

3

Diamond Push Up

3 Sets

-

4

Pike Push Up

2 Sets

-

5

Inverted Row

2 Sets

-

6

Pull-Up (Band)

2 Sets

-