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
Aug 14, 2025 12:51

Summary

Transform your strength and stability with the Arupis program, a comprehensive 6-week journey designed for those ready to elevate their fitness game. Committing just four days a week, you'll engage in dynamic exercises like Neck Curls, Kelso Shrugs, and Glute Bridges, targeting key muscle groups to build a robust foundation. Each session is crafted to enhance your strength and endurance, all from the comfort of your home. Get ready to unleash your potential and redefine your limits!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

KAS Glute Bridge

15 reps

Hip Abduction (Band)

15 reps

Wall Sit

15 reps

30 reps

45 reps

60 reps

75 reps

Glute Bridge (Bodyweight)

15 reps

Calf Raise (Bodyweight)

15 reps

Vertical Jump

15 reps

Day 1

KAS Glute Bridge

15 reps

Hip Abduction (Band)

15 reps

Wall Sit

15 reps

30 reps

45 reps

60 reps

75 reps

Glute Bridge (Bodyweight)

15 reps

Calf Raise (Bodyweight)

15 reps

Vertical Jump

15 reps

Day 1

KAS Glute Bridge

15 reps

Hip Abduction (Band)

15 reps

Wall Sit

15 reps

30 reps

45 reps

60 reps

75 reps

Glute Bridge (Bodyweight)

15 reps

Calf Raise (Bodyweight)

15 reps

Vertical Jump

15 reps

Day 1

KAS Glute Bridge

15 reps

Hip Abduction (Band)

15 reps

Wall Sit

15 reps

30 reps

45 reps

60 reps

75 reps

Glute Bridge (Bodyweight)

15 reps

Calf Raise (Bodyweight)

15 reps

Vertical Jump

15 reps

Day 1

KAS Glute Bridge

15 reps

Hip Abduction (Band)

15 reps

Wall Sit

15 reps

30 reps

45 reps

60 reps

75 reps

Glute Bridge (Bodyweight)

15 reps

Calf Raise (Bodyweight)

15 reps

Vertical Jump

15 reps

Day 1

KAS Glute Bridge

15 reps

Hip Abduction (Band)

15 reps

Wall Sit

15 reps

30 reps

45 reps

60 reps

75 reps

Glute Bridge (Bodyweight)

15 reps

Calf Raise (Bodyweight)

15 reps

Vertical Jump

15 reps

Day 2

Push Up (Knees)

5 reps

Bicep Curl (Dumbbell)

5 reps

Tricep Dip (Bodyweight)

10 reps

Lateral Raise (Dumbbell)

5 reps

Wrist Curls

5 reps

Reverse Wrist Curl (Dumbbell)

5 reps

Arnold Press

5 reps

Pec Fly (Dumbbell)

5 reps

Tricep Kickback

5 reps

Day 2

Push Up (Knees)

5 reps

Bicep Curl (Dumbbell)

5 reps

Tricep Dip (Bodyweight)

10 reps

Lateral Raise (Dumbbell)

5 reps

Wrist Curls

5 reps

Reverse Wrist Curl (Dumbbell)

5 reps

Arnold Press

5 reps

Pec Fly (Dumbbell)

5 reps

Tricep Kickback

5 reps

Day 2

Push Up (Knees)

5 reps

Bicep Curl (Dumbbell)

5 reps

Tricep Dip (Bodyweight)

10 reps

Lateral Raise (Dumbbell)

5 reps

Wrist Curls

5 reps

Reverse Wrist Curl (Dumbbell)

5 reps

Arnold Press

5 reps

Pec Fly (Dumbbell)

5 reps

Tricep Kickback

5 reps

Day 2

Push Up (Knees)

5 reps

Bicep Curl (Dumbbell)

5 reps

Tricep Dip (Bodyweight)

10 reps

Lateral Raise (Dumbbell)

5 reps

Wrist Curls

5 reps

Reverse Wrist Curl (Dumbbell)

5 reps

Arnold Press

5 reps

Pec Fly (Dumbbell)

5 reps

Tricep Kickback

5 reps

Day 2

Push Up (Knees)

5 reps

Bicep Curl (Dumbbell)

5 reps

Tricep Dip (Bodyweight)

10 reps

Lateral Raise (Dumbbell)

5 reps

Wrist Curls

5 reps

Reverse Wrist Curl (Dumbbell)

5 reps

Arnold Press

5 reps

Pec Fly (Dumbbell)

5 reps

Tricep Kickback

5 reps

Day 2

Push Up (Knees)

5 reps

Bicep Curl (Dumbbell)

5 reps

Tricep Dip (Bodyweight)

10 reps

Lateral Raise (Dumbbell)

5 reps

Wrist Curls

5 reps

Reverse Wrist Curl (Dumbbell)

5 reps

Arnold Press

5 reps

Pec Fly (Dumbbell)

5 reps

Tricep Kickback

5 reps

Day 3

Abs Crunch (Bodyweight)

15 reps

Dead Bug

15 reps

Plank

15 secs

20 secs

30 secs

40 secs

60 secs

Side Plank

15 secs

20 secs

30 secs

40 secs

60 secs

Rotating Plank

10 reps

Lying Leg Raise

10 reps

Windshield Wipers

10 reps

Day 3

Abs Crunch (Bodyweight)

15 reps

Dead Bug

15 reps

Plank

15 secs

20 secs

30 secs

40 secs

60 secs

Side Plank

15 secs

20 secs

30 secs

40 secs

60 secs

Rotating Plank

10 reps

Lying Leg Raise

10 reps

Windshield Wipers

10 reps

Day 3

Abs Crunch (Bodyweight)

15 reps

Dead Bug

15 reps

Plank

15 secs

20 secs

30 secs

40 secs

60 secs

Side Plank

15 secs

20 secs

30 secs

40 secs

60 secs

Rotating Plank

10 reps

Lying Leg Raise

10 reps

Windshield Wipers

10 reps

Day 3

Abs Crunch (Bodyweight)

15 reps

Dead Bug

15 reps

Plank

15 secs

20 secs

30 secs

40 secs

60 secs

Side Plank

15 secs

20 secs

30 secs

40 secs

60 secs

Rotating Plank

10 reps

Lying Leg Raise

10 reps

Windshield Wipers

10 reps

Day 3

Abs Crunch (Bodyweight)

15 reps

Dead Bug

15 reps

Plank

15 secs

20 secs

30 secs

40 secs

60 secs

Side Plank

15 secs

20 secs

30 secs

40 secs

60 secs

Rotating Plank

10 reps

Lying Leg Raise

10 reps

Windshield Wipers

10 reps

Day 3

Abs Crunch (Bodyweight)

15 reps

Dead Bug

15 reps

Plank

15 secs

20 secs

30 secs

40 secs

60 secs

Side Plank

15 secs

20 secs

30 secs

40 secs

60 secs

Rotating Plank

10 reps

Lying Leg Raise

10 reps

Windshield Wipers

10 reps

Day 4

Neck Curl

15 reps

Kelso Shrug

10 reps

Superman

15 reps

Partial Chin-Up

10 reps

Glute Bridge Hold

15 secs

30 secs

45 secs

60 secs

70 secs

Day 4

Neck Curl

15 reps

Kelso Shrug

10 reps

Superman

15 reps

Partial Chin-Up

10 reps

Glute Bridge Hold

15 secs

30 secs

45 secs

60 secs

70 secs

Day 4

Neck Curl

15 reps

Kelso Shrug

10 reps

Superman

15 reps

Partial Chin-Up

10 reps

Glute Bridge Hold

15 secs

30 secs

45 secs

60 secs

70 secs

Day 4

Neck Curl

15 reps

Kelso Shrug

10 reps

Superman

15 reps

Partial Chin-Up

10 reps

Glute Bridge Hold

15 secs

30 secs

45 secs

60 secs

70 secs

Day 4

Neck Curl

15 reps

Kelso Shrug

10 reps

Superman

15 reps

Partial Chin-Up

10 reps

Glute Bridge Hold

15 secs

30 secs

45 secs

60 secs

70 secs

Day 4

Neck Curl

15 reps

Kelso Shrug

10 reps

Superman

15 reps

Partial Chin-Up

10 reps

Glute Bridge Hold

15 secs

30 secs

45 secs

60 secs

70 secs

Day 4

Neck Curl

5 Sets

15 Reps

Kelso Shrug

5 Sets

10 Reps

Superman

5 Sets

15 Reps

Partial Chin-Up

5 Sets

10 Reps

Glute Bridge Hold

1 Set

15 secs

30 secs

45 secs

60 secs

70 secs

Day 1

KAS Glute Bridge

5 Sets

15 Reps

Hip Abduction (Band)

5 Sets

15 Reps

Wall Sit

1 Set

15 Reps

30 Reps

45 Reps

60 Reps

75 Reps

Glute Bridge (Bodyweight)

5 Sets

15 Reps

Calf Raise (Bodyweight)

5 Sets

15 Reps

Vertical Jump

5 Sets

15 Reps

Day 3

Abs Crunch (Bodyweight)

5 Sets

15 Reps

Dead Bug

5 Sets

15 Reps

Plank

1 Set

15 secs

20 secs

30 secs

40 secs

60 secs

Side Plank

1 Set

15 secs

20 secs

30 secs

40 secs

60 secs

Rotating Plank

5 Sets

10 Reps

Lying Leg Raise

5 Sets

10 Reps

Windshield Wipers

5 Sets

10 Reps

Day 2

Push Up (Knees)

5 Sets

5 Reps

Bicep Curl (Dumbbell)

5 Sets

5 Reps

Tricep Dip (Bodyweight)

5 Sets

10 Reps

Lateral Raise (Dumbbell)

5 Sets

5 Reps

Wrist Curls

5 Sets

5 Reps

Reverse Wrist Curl (Dumbbell)

5 Sets

5 Reps

Arnold Press

5 Sets

5 Reps

Pec Fly (Dumbbell)

5 Sets

5 Reps

Tricep Kickback

5 Sets

5 Reps