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My own specialty

by Skitty H.

Program Description

Pour Moi

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodyweight Fitness, Athletics, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 19, 2024 07:21
  • Last Edited
    Jun 18, 2025 11:33

Summary

Embark on a transformative 3-week journey with "My Own Specialty," designed to elevate your fitness game through a balanced blend of cardio and strength training. This program features three sessions per week, focusing on core stability and leg strength, with exercises like Run & Abs, Jump Squats, and Plank variations to challenge your endurance and power. Perfect for at-home workouts, you'll build muscle and enhance your cardiovascular fitness without the need for a gym. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Abs
18.7%
Quadriceps
15.1%
Glutes
14.7%
Hamstrings
9.4%
Upper Back
6.5%
Lats
6.5%
Other
5.4%
Front Delts
5.4%
Chest
3.6%
Adductors
2.9%
Forearms
2.9%
Triceps
2.5%
Biceps
2.5%
Lower Back
2.2%
Calves
1.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
5 mins
5 mins
RPE 6.5
RPE 9.5
2
Plank
1
1.5 mins
-
3
Side Plank
2
1 mins
-
4
Sit Up
1
30 reps
-
5
Russian Twist
1
35 reps
-
6
Hanging Leg Raise
1
15 reps
-
7
Glute Bridge (Dumbbell)
1
15 reps
-
8
Hip Bridge March
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
5 mins
5 mins
RPE 6.5
RPE 9.5
2
Plank
1
1.5 mins
-
3
Side Plank
2
1 mins
-
4
Sit Up
1
30 reps
-
5
Russian Twist
1
35 reps
-
6
Hanging Leg Raise
1
15 reps
-
7
Glute Bridge (Dumbbell)
1
15 reps
-
8
Hip Bridge March
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
5 mins
5 mins
RPE 6.5
RPE 9.5
2
Plank
1
1.5 mins
-
3
Side Plank
2
1 mins
-
4
Sit Up
1
30 reps
-
5
Russian Twist
1
35 reps
-
6
Hanging Leg Raise
1
15 reps
-
7
Glute Bridge (Dumbbell)
1
15 reps
-
8
Hip Bridge March
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
1
20 reps
-
2
Split Squat Jump
1
20 reps
-
3
Wall Sit
1
1 reps
-
4
Pistol Squat
2
5 reps
-
5
Goblet Squat
1
15 reps
-
6
Deadlift (Dumbbell)
1
10 reps
-
7
Lunge (Dumbbell)
1
10 reps
-
8
Hip Thrust (Bodyweight)
1
15 reps
-
9
Sumo Deadlift (Dumbbell)
1
10 reps
-
10
Calf Raise (Bodyweight)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
1
20 reps
-
2
Split Squat Jump
1
20 reps
-
3
Wall Sit
1
1 reps
-
4
Pistol Squat
2
5 reps
-
5
Goblet Squat
1
15 reps
-
6
Deadlift (Dumbbell)
1
10 reps
-
7
Lunge (Dumbbell)
1
10 reps
-
8
Hip Thrust (Bodyweight)
1
15 reps
-
9
Sumo Deadlift (Dumbbell)
1
10 reps
-
10
Calf Raise (Bodyweight)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
1
20 reps
-
2
Split Squat Jump
1
20 reps
-
3
Wall Sit
1
1 reps
-
4
Pistol Squat
2
5 reps
-
5
Goblet Squat
1
15 reps
-
6
Deadlift (Dumbbell)
1
10 reps
-
7
Lunge (Dumbbell)
1
10 reps
-
8
Hip Thrust (Bodyweight)
1
15 reps
-
9
Sumo Deadlift (Dumbbell)
1
10 reps
-
10
Calf Raise (Bodyweight)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Dead Hang
1
2 reps
-
3
Front Raise
2
5 reps
-
4
Eccentric Push Up
1
15 reps
-
5
Side Bend (Dumbbell)
2
10 reps
-
6
Chin-Up (Bodyweight)
1
10 reps
-
7
Single Arm Row (Dumbbell)
2
999 reps
-
8
Pull-Up (Bodyweight)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Dead Hang
1
2 reps
-
3
Front Raise
2
5 reps
-
4
Eccentric Push Up
1
15 reps
-
5
Side Bend (Dumbbell)
2
10 reps
-
6
Chin-Up (Bodyweight)
1
10 reps
-
7
Single Arm Row (Dumbbell)
2
999 reps
-
8
Pull-Up (Bodyweight)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
-
2
Dead Hang
1
2 reps
-
3
Front Raise
2
5 reps
-
4
Eccentric Push Up
1
15 reps
-
5
Side Bend (Dumbbell)
2
10 reps
-
6
Chin-Up (Bodyweight)
1
10 reps
-
7
Single Arm Row (Dumbbell)
2
999 reps
-
8
Pull-Up (Bodyweight)
1
10 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Run
2 Sets
1 Set
5 mins
5 mins
@6.5
@9.5
2
Plank
1 Set
1.5 mins
-
3
Side Plank
2 Sets
1 mins
-
4
Sit Up
1 Set
30 Reps
-
5
Russian Twist
1 Set
35 Reps
-
6
Hanging Leg Raise
1 Set
15 Reps
-
7
Glute Bridge (Dumbbell)
1 Set
15 Reps
-
8
Hip Bridge March
1 Set
30 Reps
-
Day 2
1
Jump Squat
1 Set
20 Reps
-
2
Split Squat Jump
1 Set
20 Reps
-
3
Wall Sit
1 Set
1 Reps
-
4
Pistol Squat
2 Sets
5 Reps
-
5
Goblet Squat
1 Set
15 Reps
-
6
Deadlift (Dumbbell)
1 Set
10 Reps
-
7
Lunge (Dumbbell)
1 Set
10 Reps
-
8
Hip Thrust (Bodyweight)
1 Set
15 Reps
-
9
Sumo Deadlift (Dumbbell)
1 Set
10 Reps
-
10
Calf Raise (Bodyweight)
1 Set
30 Reps
-
Day 3
1
Push Up
1 Set
15 Reps
-
2
Dead Hang
1 Set
2 Reps
-
3
Front Raise
2 Sets
5 Reps
-
4
Eccentric Push Up
1 Set
15 Reps
-
5
Side Bend (Dumbbell)
2 Sets
10 Reps
-
6
Chin-Up (Bodyweight)
1 Set
10 Reps
-
7
Single Arm Row (Dumbbell)
2 Sets
999 Reps
-
8
Pull-Up (Bodyweight)
1 Set
10 Reps
-