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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
    Oct 16, 2025 01:35

Summary

**Frank** is a dynamic 1-week bodyweight workout program designed to challenge your core and lower body strength over four sessions. Each day features a mix of targeted exercises, including Windshield Wipers, Bulgarian Split Squats, and Decline Push-Ups, ensuring a balanced approach to building muscle and endurance. Perfect for at-home training, this program requires no equipment, making it accessible for everyone. Get ready to push your limits and achieve a stronger, more defined physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.3%
Abs
12.9%
Chest
10.5%
Front Delts
10.5%
Biceps
9.7%
Upper Back
8.9%
Quadriceps
8.1%
Lats
7.3%
Glutes
6.5%
Hamstrings
4%
Forearms
2.4%
Middle Delts
2.4%
Adductors
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
-
2
Pull-Up (Band)
2
20 reps
-
3
Dip (Bodyweight)
2
20 reps
-
4
Decline Push Up
2
20 reps
-
5
Diamond Push Up
2
20 reps
-
6
Pike Push Up
2
20 reps
-
7
Bicep Curl (Dumbbell)
2
-
8
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
-
2
Bulgarian Split Squat (Bodyweight)
2
-
3
Hollow Hold
2
-
4
Hanging Leg Raise
2
-
5
Side Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
-
2
Pull-Up (Band)
2
20 reps
-
3
Dip (Bodyweight)
2
20 reps
-
4
Decline Push Up
2
20 reps
-
5
Diamond Push Up
2
20 reps
-
6
Pike Push Up
2
20 reps
-
7
Bicep Curl (Dumbbell)
2
-
8
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
-
2
Bulgarian Split Squat (Bodyweight)
2
-
3
Hollow Hold
2
-
4
Hanging Leg Raise
2
-
5
Side Plank
2
-
Week 1
1 / 1 Weeks
Day 2
1
Jump Squat
2 Sets
-
2
Bulgarian Split Squat (Bodyweight)
2 Sets
-
3
Hollow Hold
2 Sets
-
4
Hanging Leg Raise
2 Sets
-
5
Side Plank
2 Sets
-
Day 1
1
Inverted Row
2 Sets
-
2
Pull-Up (Band)
2 Sets
20 Reps
-
3
Dip (Bodyweight)
2 Sets
20 Reps
-
4
Decline Push Up
2 Sets
20 Reps
-
5
Diamond Push Up
2 Sets
20 Reps
-
6
Pike Push Up
2 Sets
20 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
-
8
Hammer Curl (Dumbbell)
2 Sets
-
Day 3
1
Inverted Row
2 Sets
-
2
Pull-Up (Band)
2 Sets
20 Reps
-
3
Dip (Bodyweight)
2 Sets
20 Reps
-
4
Decline Push Up
2 Sets
20 Reps
-
5
Diamond Push Up
2 Sets
20 Reps
-
6
Pike Push Up
2 Sets
20 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
-
8
Hammer Curl (Dumbbell)
2 Sets
-
Day 4
1
Jump Squat
2 Sets
-
2
Bulgarian Split Squat (Bodyweight)
2 Sets
-
3
Hollow Hold
2 Sets
-
4
Hanging Leg Raise
2 Sets
-
5
Side Plank
2 Sets
-