logo
BoostcampPNG

Roman och Yanne

by Peter P.
1 athletes joined

Program Description

Not getting weaker.

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 01, 2024 09:40
  • Last Edited
    Aug 01, 2024 10:02
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Lever
3
RPE 8
1B
Planche Variation
3
RPE 9
2A
Pull-Up (Bodyweight)
3
-
2B
Handstand Push Up
3
-
3A
Pistol Squat
2
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
RPE 9
3C
Standing Calf Raise
2
RPE 10
4A
Ring Row
2
RPE 9
4B
Push Up (Weighted)
2
RPE 9
5A
Ab Wheel
2
-
5B
Back Extension (Weighted)
2
-
6A
Lateral Raise (Dumbbell)
2
-
6B
Bicep Curl (Cable)
2
-
6C
Overhead Tricep Extension (Cable)
2
-
Week 1
1 / 8 Weeks
Day 1
1A
Front Lever
3 Sets
@8
1B
Planche Variation
3 Sets
@9
2A
Pull-Up (Bodyweight)
3 Sets
-
2B
Handstand Push Up
3 Sets
-
3A
Pistol Squat
2 Sets
@8
3B
Romanian Deadlift (Dumbbell)
2 Sets
@9
3C
Standing Calf Raise
2 Sets
@10
4A
Ring Row
2 Sets
@9
4B
Push Up (Weighted)
2 Sets
@9
5A
Ab Wheel
2 Sets
-
5B
Back Extension (Weighted)
2 Sets
-
6A
Lateral Raise (Dumbbell)
2 Sets
-
6B
Bicep Curl (Cable)
2 Sets
-
6C
Overhead Tricep Extension (Cable)
2 Sets
-
Day 2
1A
Front Lever
3 Sets
@8
1B
Planche Variation
3 Sets
@9
2A
Pull-Up (Bodyweight)
3 Sets
-
2B
Handstand Push Up
3 Sets
-
3A
Pistol Squat
2 Sets
@8
3B
Romanian Deadlift (Dumbbell)
2 Sets
@9
3C
Standing Calf Raise
2 Sets
@10
4A
Ring Row
2 Sets
@9
4B
Push Up (Weighted)
2 Sets
@9
5A
Ab Wheel
2 Sets
-
5B
Back Extension (Weighted)
2 Sets
-
6A
Lateral Raise (Dumbbell)
2 Sets
-
6B
Bicep Curl (Cable)
2 Sets
-
6C
Overhead Tricep Extension (Cable)
2 Sets
-
Day 3
1A
Front Lever
3 Sets
@8
1B
Planche Variation
3 Sets
@9
2A
Pull-Up (Bodyweight)
3 Sets
-
2B
Handstand Push Up
3 Sets
-
3A
Pistol Squat
2 Sets
@8
3B
Romanian Deadlift (Dumbbell)
2 Sets
@9
3C
Standing Calf Raise
2 Sets
@10
4A
Ring Row
2 Sets
@9
4B
Push Up (Weighted)
2 Sets
@9
5A
Ab Wheel
2 Sets
-
5B
Back Extension (Weighted)
2 Sets
-
6A
Lateral Raise (Dumbbell)
2 Sets
-
6B
Bicep Curl (Cable)
2 Sets
-
6C
Overhead Tricep Extension (Cable)
2 Sets
-