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Beginner Habit Builder

by Porra_ontheloose
131 athletes joined

Program Description

For beginners looking to build good habits and a solid foundation at home, but not yet ready to join the gym. A good portion of the programme is based of Arnold Schwarzenegger's early programme, with slight alterations to suit specific needs.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 16, 2024 06:27
  • Last Edited
    Jun 20, 2025 10:51

Summary

Kickstart your fitness journey with the **Beginner Habit Builder** program! Over the course of 4 weeks, you'll engage in 3 dynamic bodyweight workouts each week, designed to build strength and establish a consistent exercise routine. This program features essential exercises like push-ups, squats, and core work, all tailored to help you master fundamental movements while enhancing your overall fitness. Perfect for those looking to develop healthy habits from the comfort of home, this plan will empower you to take control of your fitness journey with confidence!
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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
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Week 1
1 / 4 Weeks
Day 2
1
Push Up
4 Sets
15-20 Reps
-
2
Dips Between Chairs
4 Sets
10-20 Reps
-
3
Row Between Chairs
4 Sets
8-12 Reps
-
4
Lying Leg Raise
4 Sets
10-20 Reps
-
5
Bent Leg Raise
4 Sets
10-20 Reps
-
6
Bent-over Twist
4 Sets
10-20 Reps
-
7
Squat (Bodyweight)
4 Sets
15-20 Reps
-
8
Calf Raise (Bodyweight)
4 Sets
15-20 Reps
-
9
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
-
10A
Plank
2 Sets
1 mins
-
10B
Side Plank
2 Sets
1 mins
-
10C
Reverse Plank
2 Sets
1 mins
-
Day 3
1
Push Up
4 Sets
15-20 Reps
-
2
Dips Between Chairs
4 Sets
10-20 Reps
-
3
Row Between Chairs
4 Sets
8-12 Reps
-
4
Lying Leg Raise
4 Sets
10-20 Reps
-
5
Bent Leg Raise
4 Sets
10-20 Reps
-
6
Bent-over Twist
4 Sets
10-20 Reps
-
7
Squat (Bodyweight)
4 Sets
15-20 Reps
-
8
Calf Raise (Bodyweight)
4 Sets
15-20 Reps
-
9
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
-
10A
Plank
2 Sets
1 mins
-
10B
Side Plank
2 Sets
1 mins
-
10C
Reverse Plank
2 Sets
1 mins
-
Day 1
1
Push Up
4 Sets
15-20 Reps
-
2
Dips Between Chairs
4 Sets
10-20 Reps
-
3
Row Between Chairs
4 Sets
8-12 Reps
-
4
Lying Leg Raise
4 Sets
10-20 Reps
-
5
Bent Leg Raise
4 Sets
10-20 Reps
-
6
Bent-over Twist
4 Sets
10-20 Reps
-
7
Squat (Bodyweight)
4 Sets
15-20 Reps
-
8
Calf Raise (Bodyweight)
4 Sets
15-20 Reps
-
9
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
-
10A
Plank
2 Sets
1 mins
-
10B
Side Plank
2 Sets
1 mins
-
10C
Reverse Plank
2 Sets
1 mins
-