Program Description
Beginner friendly training program to gain muscle and strength
Program Overview
- LevelBeginner
- GoalBodyweight Fitness
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 10, 2025 01:30
- Last EditedJun 25, 2025 04:41
Summary
Unlock your potential with the **Superman Ashish** program, a comprehensive 12-week journey designed to elevate your fitness game. With daily workouts tailored to build strength, improve endurance, and enhance flexibility, you’ll engage in a variety of exercises including cardio, strength training, and stretching. This program utilizes minimal equipment, making it perfect for your garage gym setup. Commit to 7 days a week of focused training and watch as you transform into your strongest self!
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Walking Lunge
3
16-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Walking Lunge
3
16-20 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Walking Lunge
3
16-20 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Walking Lunge
3
16-20 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Walking Lunge
3
16-20 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Walking Lunge
3
16-20 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Walking Lunge
3
16-20 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Walking Lunge
3
16-20 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Walking Lunge
3
16-20 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Walking Lunge
3
16-20 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Walking Lunge
3
16-20 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Walking Lunge
3
16-20 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Stretching
1
5 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Stretching
1
5 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Stretching
1
5 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Stretching
1
5 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Stretching
1
5 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Stretching
1
5 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Stretching
1
5 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Stretching
1
5 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Stretching
1
5 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Stretching
1
5 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Stretching
1
5 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Stretching
1
5 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
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Week 1
1 / 12 Weeks
Day 1
1
Cardio1 Set
5 mins
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2
Stretching1 Set
5 mins
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3
Goblet Squat3 Sets
8-12 Reps
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4
Leg Extension3 Sets
8-12 Reps
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5
Leg Curl3 Sets
8-12 Reps
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6
Walking Lunge3 Sets
16-20 Reps
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Day 2
1
Stretching1 Set
15 mins
-
Day 3
1
Cardio1 Set
5 mins
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2
Chest Press (Machine)3 Sets
8-12 Reps
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3
Stretching1 Set
5 mins
-
4
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
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5
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
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6
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
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Day 4
1
Stretching1 Set
15 mins
-
Day 5
1
Cardio1 Set
5 mins
-
2
Stretching1 Set
5 mins
-
3
Lat Pulldown3 Sets
8-12 Reps
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4
Dumbbell Row3 Sets
8-12 Reps
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5
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
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6
Single Arm Tricep Extension (Cable)3 Sets
8-12 Reps
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Day 6
1
Stretching1 Set
15 mins
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Day 7
1
Stretching1 Set
15 mins
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