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BoostcampPNG

Hero’s journey

by Desion Siblings
1 athletes joined

Program Description

Ever thought to you self I wann a look cool well this is a regiment that works of course this may not work instantly so be sure if it feels to easy to supplement with more intense regiments how ever I just wanted something cheap and easy enjoy.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    At Home
  • Program Length
    3 weeks
  • Time Per Workout
    20 minutes
  • Created
    Oct 06, 2025 05:48
  • Last Edited
    Oct 06, 2025 06:12
Muscle Engagement
Front
Back
MuscleSet
Abs
38%
Chest
23.3%
Triceps
20.3%
Front Delts
15.7%
Quadriceps
1%
Glutes
0.8%
Hamstrings
0.6%
Adductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Plank
1
10 mins
RPE 6
3
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
RPE 6
2
Plank
1
15 mins
RPE 6
3
Abs Crunch (Bodyweight)
1
35 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
20 reps
RPE 6
2
Plank
1
20 mins
RPE 6
3
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
4
Diamond Push Up
1
10 reps
RPE 6
5
Dragon Fly
1
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Plank
1
10 mins
RPE 6
3
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
20 reps
RPE 6
2
Plank
1
20 mins
RPE 6
3
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
4
Diamond Push Up
1
5 reps
RPE 6
5
Dragon Fly
1
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
RPE 6
2
Plank
1
25 mins
RPE 6
3
Abs Crunch (Bodyweight)
1
45 reps
RPE 6
4
Diamond Push Up
1
10 reps
RPE 6
5
Dragon Fly
1
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Plank
1
10 mins
RPE 6
3
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
20 reps
RPE 6
2
Plank
1
20 mins
RPE 6
3
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
4
Diamond Push Up
1
5 reps
RPE 6
5
Dragon Fly
1
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
RPE 6
2
Plank
1
25 mins
RPE 6
3
Abs Crunch (Bodyweight)
1
45 reps
RPE 6
4
Diamond Push Up
1
10 reps
RPE 6
5
Dragon Fly
1
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
RPE 6
2
Plank
1
15 mins
RPE 6
3
Abs Crunch (Bodyweight)
1
35 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
20 reps
RPE 6
2
Plank
1
20 mins
RPE 6
3
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
4
Diamond Push Up
1
5 reps
RPE 6
5
Dragon Fly
1
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
RPE 6
2
Plank
1
25 mins
RPE 6
3
Abs Crunch (Bodyweight)
1
45 reps
RPE 6
4
Diamond Push Up
1
10 reps
RPE 6
5
Dragon Fly
1
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
RPE 6
2
Plank
1
15 mins
RPE 6
3
Abs Crunch (Bodyweight)
1
35 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
20 reps
RPE 6
2
Plank
1
20 mins
RPE 6
3
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
4
Diamond Push Up
1
10 reps
RPE 6
5
Dragon Fly
1
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
RPE 6
2
Plank
1
25 mins
RPE 6
3
Abs Crunch (Bodyweight)
1
45 reps
RPE 6
4
Diamond Push Up
1
15 reps
RPE 6
5
Dragon Fly
1
15 reps
RPE 6
6
Jump Squat
1
5 reps
RPE 6
Week 1
1 / 3 Weeks
Day 1
1
Push Up
1 Set
10 Reps
@6
2
Plank
1 Set
10 mins
@6
3
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6
Day 2
1
Push Up
1 Set
10 Reps
@6
2
Plank
1 Set
10 mins
@6
3
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6
Day 3
1
Push Up
1 Set
10 Reps
@6
2
Plank
1 Set
10 mins
@6
3
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6
Day 4
1
Push Up
1 Set
15 Reps
@6
2
Plank
1 Set
15 mins
@6
3
Abs Crunch (Bodyweight)
1 Set
35 Reps
@6
Day 5
1
Push Up
1 Set
15 Reps
@6
2
Plank
1 Set
15 mins
@6
3
Abs Crunch (Bodyweight)
1 Set
35 Reps
@6