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Static hold program

by Silver P.

Program Description

Embark on a transformative 4-week journey with the Static Hold Program, designed to build strength and endurance through isometric exercises. With 12 sessions per week, you'll focus on powerful holds like Wall Sits, Planks, and more, targeting key muscle groups including your legs, core, and upper body. Each workout emphasizes time under tension, pushing your limits and enhancing stability. Get ready to feel stronger and more resilient as you master these foundational movements!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 18, 2026 02:23
  • Last Edited
    Mar 18, 2026 11:06
Muscle Engagement
Front
Back
MuscleSet
Abs
18.2%
Quadriceps
9.1%
Upper Back
9.1%
Chest
9.1%
Neck
9.1%
Lats
9.1%
Triceps
9.1%
Rear Delts
9.1%
Front Delts
9.1%
Forearms
9.1%
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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
Wall Sit
3
0.5 mins
RPE 10
2
Plank
3
0.5 mins
RPE 10
3
Superman hold
3
0.5 mins
RPE 10
4
Push up hold
3
0.5 mins
RPE 10
5
Pull up hold
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5 mins
RPE 10
2
Plank
3
0.5 mins
RPE 10
3
Superman hold
3
0.5 mins
RPE 10
4
Push up hold
3
0.5 mins
RPE 10
5
Pull up hold
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5 mins
RPE 10
2
Plank
3
0.5 mins
RPE 10
3
Superman hold
3
0.5 mins
RPE 10
4
Push up hold
3
0.5 mins
RPE 10
5
Pull up hold
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5 mins
RPE 10
2
Plank
3
0.5 mins
RPE 10
3
Superman hold
3
0.5 mins
RPE 10
4
Push up hold
3
0.5 mins
RPE 10
5
Pull up hold
3
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5 mins
RPE 10
2
Plank
3
0.5 mins
RPE 10
3
Superman hold
3
0.5 mins
RPE 10
4
Push up hold
3
0.5 mins
RPE 10
5
Pull up hold
3
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5 mins
RPE 10
2
Plank
3
0.5 mins
RPE 10
3
Superman hold
3
0.5 mins
RPE 10
4
Push up hold
3
0.5 mins
RPE 10
5
Pull up hold
3
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5 mins
RPE 10
2
Plank
3
0.5 mins
RPE 10
3
Superman hold
3
0.5 mins
RPE 10
4
Push up hold
3
0.5 mins
RPE 10
5
Pull up hold
3
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5 mins
RPE 10
2
Plank
3
0.5 mins
RPE 10
3
Superman hold
3
0.5 mins
RPE 10
4
Push up hold
3
0.5 mins
RPE 10
5
Pull up hold
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5 mins
RPE 10
2
Plank
3
0.5 mins
RPE 10
3
Superman hold
3
0.5 mins
RPE 10
4
Push up hold
3
0.5 mins
RPE 10
5
Pull up hold
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5 mins
RPE 10
2
Plank
3
0.5 mins
RPE 10
3
Superman hold
3
0.5 mins
RPE 10
4
Push up hold
3
0.5 mins
RPE 10
5
Pull up hold
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5 mins
RPE 10
2
Plank
3
0.5 mins
RPE 10
3
Superman hold
3
0.5 mins
RPE 10
4
Push up hold
3
0.5 mins
RPE 10
5
Pull up hold
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5 mins
RPE 10
2
Plank
3
0.5 mins
RPE 10
3
Superman hold
3
0.5 mins
RPE 10
4
Push up hold
3
0.5 mins
RPE 10
5
Pull up hold
3
0.5 mins
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Wall Sit
3 Sets
0.5 mins
@10
2
Plank
3 Sets
0.5 mins
@10
3
Superman hold
3 Sets
0.5 mins
@10
4
Push up hold
3 Sets
0.5 mins
@10
5
Pull up hold
3 Sets
0.5 mins
@10
Day 2
1
Wall Sit
3 Sets
0.5 mins
@10
2
Plank
3 Sets
0.5 mins
@10
3
Superman hold
3 Sets
0.5 mins
@10
4
Push up hold
3 Sets
0.5 mins
@10
5
Pull up hold
3 Sets
0.5 mins
@10
Day 3
1
Wall Sit
3 Sets
0.5 mins
@10
2
Plank
3 Sets
0.5 mins
@10
3
Superman hold
3 Sets
0.5 mins
@10
4
Push up hold
3 Sets
0.5 mins
@10
5
Pull up hold
3 Sets
0.5 mins
@10