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Arupis

by Pop J.

Program Description

**Arupis** is a comprehensive 6-week workout program designed to sculpt and strengthen your entire body, focusing on key muscle groups with a mix of bodyweight and dumbbell exercises. With 24 training days packed into this program, you'll engage in effective movements like the KAS Glute Bridge and Push Ups, ensuring a balanced approach to building strength and endurance. Each session is crafted to challenge you progressively, making it perfect for both beginners and seasoned lifters. Get ready to elevate your fitness journey and achieve your goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 30, 2025 02:11
  • Last Edited
    Jun 30, 2025 02:48
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
5
15 reps
-
2
Hip Abduction (Band)
5
15 reps
-
3
Wall Sit
1
1
1
1
1
15 reps
30 reps
45 reps
60 reps
75 reps
-
-
-
-
-
4
Glute Bridge (Bodyweight)
5
15 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
5
15 reps
-
2
Hip Abduction (Band)
5
15 reps
-
3
Wall Sit
1
1
1
1
1
15 reps
30 reps
45 reps
60 reps
75 reps
-
-
-
-
-
4
Glute Bridge (Bodyweight)
5
15 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
5
15 reps
-
2
Hip Abduction (Band)
5
15 reps
-
3
Wall Sit
1
1
1
1
1
15 reps
30 reps
45 reps
60 reps
75 reps
-
-
-
-
-
4
Glute Bridge (Bodyweight)
5
15 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
5
15 reps
-
2
Hip Abduction (Band)
5
15 reps
-
3
Wall Sit
1
1
1
1
1
15 reps
30 reps
45 reps
60 reps
75 reps
-
-
-
-
-
4
Glute Bridge (Bodyweight)
5
15 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
5
15 reps
-
2
Hip Abduction (Band)
5
15 reps
-
3
Wall Sit
1
1
1
1
1
15 reps
30 reps
45 reps
60 reps
75 reps
-
-
-
-
-
4
Glute Bridge (Bodyweight)
5
15 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
5
15 reps
-
2
Hip Abduction (Band)
5
15 reps
-
3
Wall Sit
1
1
1
1
1
15 reps
30 reps
45 reps
60 reps
75 reps
-
-
-
-
-
4
Glute Bridge (Bodyweight)
5
15 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
15 reps
-
2
Pike Push Up
5
15 reps
-
3
Narrow Push Up
5
15 reps
-
4
Scapular Push Up
5
15 reps
-
5
Superman
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
15 reps
-
2
Pike Push Up
5
15 reps
-
3
Narrow Push Up
5
15 reps
-
4
Scapular Push Up
5
15 reps
-
5
Superman
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
15 reps
-
2
Pike Push Up
5
15 reps
-
3
Narrow Push Up
5
15 reps
-
4
Scapular Push Up
5
15 reps
-
5
Superman
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
15 reps
-
2
Pike Push Up
5
15 reps
-
3
Narrow Push Up
5
15 reps
-
4
Scapular Push Up
5
15 reps
-
5
Superman
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
15 reps
-
2
Pike Push Up
5
15 reps
-
3
Narrow Push Up
5
15 reps
-
4
Scapular Push Up
5
15 reps
-
5
Superman
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
15 reps
-
2
Pike Push Up
5
15 reps
-
3
Narrow Push Up
5
15 reps
-
4
Scapular Push Up
5
15 reps
-
5
Superman
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
5 reps
-
2
Tricep Dip (Bodyweight)
5
15 reps
-
3
Wrist Curls
5
5 reps
-
4
Reverse Wrist Curl (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
5 reps
-
2
Tricep Dip (Bodyweight)
5
15 reps
-
3
Wrist Curls
5
5 reps
-
4
Reverse Wrist Curl (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
5 reps
-
2
Tricep Dip (Bodyweight)
5
15 reps
-
3
Wrist Curls
5
5 reps
-
4
Reverse Wrist Curl (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
5 reps
-
2
Tricep Dip (Bodyweight)
5
15 reps
-
3
Wrist Curls
5
5 reps
-
4
Reverse Wrist Curl (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
5 reps
-
2
Tricep Dip (Bodyweight)
5
15 reps
-
3
Wrist Curls
5
5 reps
-
4
Reverse Wrist Curl (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
5 reps
-
2
Tricep Dip (Bodyweight)
5
15 reps
-
3
Wrist Curls
5
5 reps
-
4
Reverse Wrist Curl (Dumbbell)
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
15 reps
-
2
Dead Bug
5
15 reps
-
3
Plank
1
1
1
1
1
15 secs
20 secs
30 secs
40 secs
60 secs
-
-
-
-
-
4
Side Plank
1
1
1
1
1
15 secs
20 secs
30 secs
40 secs
60 secs
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
15 reps
-
2
Dead Bug
5
15 reps
-
3
Plank
1
1
1
1
1
15 secs
20 secs
30 secs
40 secs
60 secs
-
-
-
-
-
4
Side Plank
1
1
1
1
1
15 secs
20 secs
30 secs
40 secs
60 secs
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
15 reps
-
2
Dead Bug
5
15 reps
-
3
Plank
1
1
1
1
1
15 secs
20 secs
30 secs
40 secs
60 secs
-
-
-
-
-
4
Side Plank
1
1
1
1
1
15 secs
20 secs
30 secs
40 secs
60 secs
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
15 reps
-
2
Dead Bug
5
15 reps
-
3
Plank
1
1
1
1
1
15 secs
20 secs
30 secs
40 secs
60 secs
-
-
-
-
-
4
Side Plank
1
1
1
1
1
15 secs
20 secs
30 secs
40 secs
60 secs
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
15 reps
-
2
Dead Bug
5
15 reps
-
3
Plank
1
1
1
1
1
15 secs
20 secs
30 secs
40 secs
60 secs
-
-
-
-
-
4
Side Plank
1
1
1
1
1
15 secs
20 secs
30 secs
40 secs
60 secs
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
15 reps
-
2
Dead Bug
5
15 reps
-
3
Plank
1
1
1
1
1
15 secs
20 secs
30 secs
40 secs
60 secs
-
-
-
-
-
4
Side Plank
1
1
1
1
1
15 secs
20 secs
30 secs
40 secs
60 secs
-
-
-
-
-
Week 1
1 / 6 Weeks
Day 1
1
KAS Glute Bridge
5 Sets
15 Reps
-
2
Hip Abduction (Band)
5 Sets
15 Reps
-
3
Wall Sit
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
30 Reps
45 Reps
60 Reps
75 Reps
-
-
-
-
-
4
Glute Bridge (Bodyweight)
5 Sets
15 Reps
-
5
Calf Raise (Bodyweight)
5 Sets
15 Reps
-
Day 2
1
Push Up
5 Sets
15 Reps
-
2
Pike Push Up
5 Sets
15 Reps
-
3
Narrow Push Up
5 Sets
15 Reps
-
4
Scapular Push Up
5 Sets
15 Reps
-
5
Superman
5 Sets
15 Reps
-
Day 3
1
Bicep Curl (Dumbbell)
5 Sets
5 Reps
-
2
Tricep Dip (Bodyweight)
5 Sets
15 Reps
-
3
Wrist Curls
5 Sets
5 Reps
-
4
Reverse Wrist Curl (Dumbbell)
5 Sets
5 Reps
-
Day 4
1
Abs Crunch (Bodyweight)
5 Sets
15 Reps
-
2
Dead Bug
5 Sets
15 Reps
-
3
Plank
1 Set
1 Set
1 Set
1 Set
1 Set
15 secs
20 secs
30 secs
40 secs
60 secs
-
-
-
-
-
4
Side Plank
1 Set
1 Set
1 Set
1 Set
1 Set
15 secs
20 secs
30 secs
40 secs
60 secs
-
-
-
-
-