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BoostcampPNG

Superman Ashish

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Program Description

Beginner friendly training program to gain muscle and strength

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 10, 2025 01:30
  • Last Edited
    Jun 23, 2025 02:52
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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
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
-
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
-
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
-
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
-
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
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
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
-
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
-
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
-
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
-
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
-
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
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
-
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
-
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
-
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
-
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
-
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Cardio
1 Set
5 mins
-
2
Stretching
1 Set
5 mins
-
3
Goblet Squat
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Leg Curl
3 Sets
8-12 Reps
-
6
Walking Lunge
3 Sets
16-20 Reps
-
Day 2
1
Stretching
1 Set
15 mins
-
Day 3
1
Cardio
1 Set
5 mins
-
2
Chest Press (Machine)
3 Sets
8-12 Reps
-
3
Stretching
1 Set
5 mins
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 4
1
Stretching
1 Set
15 mins
-
Day 5
1
Cardio
1 Set
5 mins
-
2
Stretching
1 Set
5 mins
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Dumbbell Row
3 Sets
8-12 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 6
1
Stretching
1 Set
15 mins
-
Day 7
1
Stretching
1 Set
15 mins
-