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BoostcampPNG

Heavy-duty workout

by Arnav R.

Program Description

Weight loss

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 13, 2024 08:04
  • Last Edited
    Jun 14, 2024 11:41

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
21%
Other
16.1%
Quadriceps
14%
Glutes
11.8%
Hamstrings
7.5%
Adductors
7%
Triceps
6.5%
Full-Body
5.4%
Chest
5.4%
Front Delts
5.4%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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Star
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Star
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
1A
Jumping Jack
1
-
1B
Burpee
1
-
2A
Mountain Climber
1
-
2B
Sit Troughs
1
-
3
Pylo Step Ups
1
-
4
Spider Man Push Ups
1
-
5A
Split Squat Jump
1
2 reps
-
5B
Burpee
1
1 reps
-
6
Hanging Toes To Bar
1
-
7
Push Up
1
-
8
Sit Up
1
-
9
Squat Thruster
1
-
10
Sumo Squat
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
-
1B
Burpee
1
-
2A
Mountain Climber
1
-
2B
Sit Troughs
1
-
3
Pylo Step Ups
1
-
4
Spider Man Push Ups
1
-
5A
Split Squat Jump
1
2 reps
-
5B
Burpee
1
1 reps
-
6
Hanging Toes To Bar
1
-
7
Push Up
1
-
8
Sit Up
1
-
9
Squat Thruster
1
-
10
Sumo Squat
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
-
1B
Burpee
1
-
2A
Mountain Climber
1
-
2B
Sit Troughs
1
-
3
Pylo Step Ups
1
-
4
Spider Man Push Ups
1
-
5A
Split Squat Jump
1
2 reps
-
5B
Burpee
1
1 reps
-
6
Hanging Toes To Bar
1
-
7
Push Up
1
-
8
Sit Up
1
-
9
Squat Thruster
1
-
10
Sumo Squat
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
-
1B
Burpee
1
-
2A
Mountain Climber
1
-
2B
Sit Troughs
1
-
3
Pylo Step Ups
1
-
4
Spider Man Push Ups
1
-
5A
Split Squat Jump
1
2 reps
-
5B
Burpee
1
1 reps
-
6
Hanging Toes To Bar
1
-
7
Push Up
1
-
8
Sit Up
1
-
9
Squat Thruster
1
-
10
Sumo Squat
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
-
1B
Burpee
1
-
2A
Mountain Climber
1
-
2B
Sit Troughs
1
-
3
Pylo Step Ups
1
-
4
Spider Man Push Ups
1
-
5A
Split Squat Jump
1
2 reps
-
5B
Burpee
1
1 reps
-
6
Hanging Toes To Bar
1
-
7
Push Up
1
-
8
Sit Up
1
-
9
Squat Thruster
1
-
10
Sumo Squat
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
-
1B
Burpee
1
-
2A
Mountain Climber
1
-
2B
Sit Troughs
1
-
3
Pylo Step Ups
1
-
4
Spider Man Push Ups
1
-
5A
Split Squat Jump
1
2 reps
-
5B
Burpee
1
1 reps
-
6
Hanging Toes To Bar
1
-
7
Push Up
1
-
8
Sit Up
1
-
9
Squat Thruster
1
-
10
Sumo Squat
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
-
1B
Burpee
1
-
2A
Mountain Climber
1
-
2B
Sit Troughs
1
-
3
Pylo Step Ups
1
-
4
Spider Man Push Ups
1
-
5A
Split Squat Jump
1
2 reps
-
5B
Burpee
1
1 reps
-
6
Hanging Toes To Bar
1
-
7
Push Up
1
-
8
Sit Up
1
-
9
Squat Thruster
1
-
10
Sumo Squat
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
-
1B
Burpee
1
-
2A
Mountain Climber
1
-
2B
Sit Troughs
1
-
3
Pylo Step Ups
1
-
4
Spider Man Push Ups
1
-
5A
Split Squat Jump
1
2 reps
-
5B
Burpee
1
1 reps
-
6
Hanging Toes To Bar
1
-
7
Push Up
1
-
8
Sit Up
1
-
9
Squat Thruster
1
-
10
Sumo Squat
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
-
1B
Burpee
1
-
2A
Mountain Climber
1
-
2B
Sit Troughs
1
-
3
Pylo Step Ups
1
-
4
Spider Man Push Ups
1
-
5A
Split Squat Jump
1
2 reps
-
5B
Burpee
1
1 reps
-
6
Hanging Toes To Bar
1
-
7
Push Up
1
-
8
Sit Up
1
-
9
Squat Thruster
1
-
10
Sumo Squat
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
-
1B
Burpee
1
-
2A
Mountain Climber
1
-
2B
Sit Troughs
1
-
3
Pylo Step Ups
1
-
4
Spider Man Push Ups
1
-
5A
Split Squat Jump
1
2 reps
-
5B
Burpee
1
1 reps
-
6
Hanging Toes To Bar
1
-
7
Push Up
1
-
8
Sit Up
1
-
9
Squat Thruster
1
-
10
Sumo Squat
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
-
1B
Burpee
1
-
2A
Mountain Climber
1
-
2B
Sit Troughs
1
-
3
Pylo Step Ups
1
-
4
Spider Man Push Ups
1
-
5A
Split Squat Jump
1
2 reps
-
5B
Burpee
1
1 reps
-
6
Hanging Toes To Bar
1
-
7
Push Up
1
-
8
Sit Up
1
-
9
Squat Thruster
1
-
10
Sumo Squat
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
-
1B
Burpee
1
-
2A
Mountain Climber
1
-
2B
Sit Troughs
1
-
3
Pylo Step Ups
1
-
4
Spider Man Push Ups
1
-
5A
Split Squat Jump
1
2 reps
-
5B
Burpee
1
1 reps
-
6
Hanging Toes To Bar
1
-
7
Push Up
1
-
8
Sit Up
1
-
9
Squat Thruster
1
-
10
Sumo Squat
1
-
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
-
1B
Burpee
1
-
2A
Mountain Climber
1
-
2B
Sit Troughs
1
-
3
Pylo Step Ups
1
-
4
Spider Man Push Ups
1
-
5A
Split Squat Jump
1
2 reps
-
5B
Burpee
1
1 reps
-
6
Hanging Toes To Bar
1
-
7
Push Up
1
-
8
Sit Up
1
-
9
Squat Thruster
1
-
10
Sumo Squat
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
-
1B
Burpee
1
-
2A
Mountain Climber
1
-
2B
Sit Troughs
1
-
3
Pylo Step Ups
1
-
4
Spider Man Push Ups
1
-
5A
Split Squat Jump
1
2 reps
-
5B
Burpee
1
1 reps
-
6
Hanging Toes To Bar
1
-
7
Push Up
1
-
8
Sit Up
1
-
9
Squat Thruster
1
-
10
Sumo Squat
1
-
Day 3
No exercises added to this day
Day 4
No exercises added to this day
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1A
Jumping Jack
1 Set
-
1B
Burpee
1 Set
-
2A
Mountain Climber
1 Set
-
2B
Sit Troughs
1 Set
-
3
Pylo Step Ups
1 Set
-
4
Spider Man Push Ups
1 Set
-
5A
Split Squat Jump
1 Set
2 Reps
-
5B
Burpee
1 Set
1 Reps
-
6
Hanging Toes To Bar
1 Set
-
7
Push Up
1 Set
-
8
Sit Up
1 Set
-
9
Squat Thruster
1 Set
-
10
Sumo Squat
1 Set
-
Day 2
No exercises added to this day