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BoostcampPNG

Bodyweight Strength Foundations

by Samuel M.
40 athletes joined

Program Description

This is a copy of Nicholas Elorreaga's Bodyweight Strength Foundations program (https://nick-e.com/bwsf/) with some modifications.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2024 04:17
  • Last Edited
    Jun 18, 2025 12:26

Summary

Unlock your strength potential with the Bodyweight Strength Foundations program! Over 12 weeks, you'll engage in three focused workouts per week that utilize only your body weight, making it perfect for at-home training. Each session targets key muscle groups through exercises like Pike Push Ups, Pull-Ups, and Squats, building a solid foundation for strength and stability. Whether you're a beginner or looking to refine your skills, this program is designed to help you achieve impressive results without the need for equipment. Get ready to transform your body and elevate your fitness journey!
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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
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pike Push Up
3 Sets
8 Reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8 Reps
-
3
Push Up
3 Sets
12 Reps
-
4
Inverted Row
3 Sets
12 Reps
-
5
Squat (Bodyweight)
3 Sets
15 Reps
-
6
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
7
Deadbug
2 Sets
20 Reps
-
8
Bird Dog
2 Sets
20 Reps
-
Day 2
1
Pike Push Up
3 Sets
8 Reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8 Reps
-
3
Push Up
3 Sets
12 Reps
-
4
Inverted Row
3 Sets
12 Reps
-
5
Squat (Bodyweight)
3 Sets
15 Reps
-
6
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
7
Deadbug
2 Sets
20 Reps
-
8
Bird Dog
2 Sets
20 Reps
-
Day 3
1
Pike Push Up
3 Sets
8 Reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8 Reps
-
3
Push Up
3 Sets
12 Reps
-
4
Inverted Row
3 Sets
12 Reps
-
5
Squat (Bodyweight)
3 Sets
15 Reps
-
6
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
7
Deadbug
2 Sets
20 Reps
-
8
Bird Dog
2 Sets
20 Reps
-