Bodyweight Blueprint (PPL)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rice Bucket | 1 | 2–3 min |
| 2 | Burpee | 1 | 10–15 reps |
| 3 | Bear Crawl | 1 | 1 min |
| 4 | Support Hold | 1 | 1 min |
| 5 | Wall Hand Stand | 3 | 1 min |
| 6 | Pike Push Up | 3 | 8–12 reps |
| 7 | Dip (Weighted) | 3 | 8–12 reps |
| 8 | Push Up (Incline) | 3 | 10–15 reps |
| 9 | Plank | 1 | 1–2 min |
| 10 | Side Plank | 1 | 1–2 min |
| 11 | Reverse Plank | 1 | 1–2 min |
| 12 | Diamond Pushups | 3 | 8–12 reps |
| 13 | Deep Breathing | 1 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Warmup | 1 | 4 min |
| 2 | Skin The Cat | 1 | 5 reps |
| 3 | Pull-Up (Bodyweight) | 3 | 8–12 reps |
| 4 | Bicep Curl (Bodyweight) | 3 | 8–12 reps |
| 5 | Single-Arm Inverted Row | 3 | 8–12 reps |
| 6 | Hanging Leg Raise | 3 | 8–12 reps |
| 7 | German Hang | 3 | 0.2–0.5 min |
| 8 | Deep Breathing | 1 | 1 min |
| 9 | Hand Grip | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 1 | 3–5 min |
| 2 | Goblet Squat | 3 | 10–15 reps |
| 3 | Cossack Squat | 3 | 8–12 reps |
| 4 | Shrimp Squat | 4 | 8–12 reps |
| 5 | Jump Squat | 3 | 8–12 reps |
| 6 | Broad Jump | 3 | 8–12 reps |
| 7 | Single Leg Calf Raise (Weighted) | 3 | 8–12 reps |
| 8 | Single Leg Pogo | 3 | 1 min |
| 9 | Hollow Hold | 1 | 1–2 min |
| 10 | Arch Hold | 1 | 1–2 min |
| 11 | Superman Rotation | 1 | 1–2 min |
| 12 | Reverse Hyperextension | 3 | 8–12 reps |
| 13 | Reverse Flutter Kicks | 1 | 0.5–1 reps |
| 14 | Back Bridge | 3 | 0.2–0.5 reps |
| 15 | Pancake, Pike, And Splits | 1 | 5 min |
| 16 | Deep Breathing | 1 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rice Bucket | 1 | 2–3 min |
| 2 | Burpee | 1 | 10–15 reps |
| 3 | Bear Crawl | 1 | 1 min |
| 4 | Support Hold | 1 | 1 min |
| 5 | Wall Hand Stand | 3 | 1 min |
| 6 | Pike Push Up | 3 | 8–12 reps |
| 7 | Dip (Weighted) | 3 | 8–12 reps |
| 8 | Push Up (Incline) | 3 | 10–15 reps |
| 9 | Plank | 1 | 1–2 min |
| 10 | Side Plank | 1 | 1–2 min |
| 11 | Reverse Plank | 1 | 1–2 min |
| 12 | Diamond Pushups | 3 | 8–12 reps |
| 13 | Deep Breathing | 1 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Warmup | 1 | 4 min |
| 2 | Skin The Cat | 1 | 5 reps |
| 3 | Pull-Up (Bodyweight) | 3 | 8–12 reps |
| 4 | Bicep Curl (Bodyweight) | 3 | 8–12 reps |
| 5 | Single-Arm Inverted Row | 3 | 8–12 reps |
| 6 | Hanging Leg Raise | 3 | 8–12 reps |
| 7 | German Hang | 3 | 0.2–0.5 min |
| 8 | Deep Breathing | 1 | 1 min |
| 9 | Hand Grip | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 1 | 3–5 min |
| 2 | Goblet Squat | 3 | 10–15 reps |
| 3 | Cossack Squat | 3 | 8–12 reps |
| 4 | Shrimp Squat | 4 | 8–12 reps |
| 5 | Jump Squat | 3 | 8–12 reps |
| 6 | Broad Jump | 3 | 8–12 reps |
| 7 | Single Leg Calf Raise (Weighted) | 3 | 8–12 reps |
| 8 | Single Leg Pogo | 3 | 1 min |
| 9 | Hollow Hold | 1 | 1–2 min |
| 10 | Arch Hold | 1 | 1–2 min |
| 11 | Superman Rotation | 1 | 1–2 min |
| 12 | Reverse Hyperextension | 3 | 8–12 reps |
| 13 | Reverse Flutter Kicks | 1 | 0.5–1 reps |
| 14 | Back Bridge | 3 | 0.2–0.5 reps |
| 15 | Pancake, Pike, And Splits | 1 | 5 min |
| 16 | Deep Breathing | 1 | 1 min |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Bodyweight Blueprint (PPL) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Bodyweight Blueprint (PPL) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bodyweight Blueprint (PPL) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
