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BoostcampPNG

Beginner Workout

by Min Zin H.
2 athletes joined

Program Description

Increase exercise ability

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    7 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 23, 2024 09:21
  • Last Edited
    Aug 18, 2024 07:23

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
Glutes
20.1%
Middle Delts
13.4%
Chest
13.4%
Triceps
10.7%
Hamstrings
10.1%
Front Delts
8.1%
Lower Back
8.1%
Upper Back
5.4%
Lats
5.4%
Other
3.4%
Abs
2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
10 reps
-
3
Push Up
4
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
12 reps
-
3
Push Up
4
12 reps
-
4
Hip Thrust (Bodyweight)
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
20 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
10 reps
-
3
Push Up
4
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
12 reps
-
3
Push Up
4
12 reps
-
4
Hip Thrust (Bodyweight)
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
20 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
10 reps
-
3
Push Up
4
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
12 reps
-
3
Push Up
4
12 reps
-
4
Hip Thrust (Bodyweight)
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
20 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
10 reps
-
3
Push Up
4
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
12 reps
-
3
Push Up
4
12 reps
-
4
Hip Thrust (Bodyweight)
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
20 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Run
1 Set
20 mins
-
2
Iron Cross
4 Sets
10 Reps
-
3
Push Up
4 Sets
10 Reps
-
4
Hip Thrust (Bodyweight)
3 Sets
10 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
10 Reps
-
Day 4
1
Run
1 Set
20 mins
-
2
Iron Cross
4 Sets
10 Reps
-
3
Push Up
4 Sets
10 Reps
-
4
Hip Thrust (Bodyweight)
3 Sets
10 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
10 Reps
-
Day 2
1
Run
1 Set
20 mins
-
2
Iron Cross
4 Sets
10 Reps
-
3
Push Up
4 Sets
10 Reps
-
4
Hip Thrust (Bodyweight)
3 Sets
10 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
10 Reps
-
Day 3
1
Run
1 Set
20 mins
-
2
Iron Cross
4 Sets
10 Reps
-
3
Push Up
4 Sets
10 Reps
-
4
Hip Thrust (Bodyweight)
3 Sets
10 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
10 Reps
-