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Guns, Buns, & Abs - 30 days

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1 athletes joined

Program Description

This program is designed to help with building muscle and burn fat. The programs works great for weight-loss especially if it’s followed while on a low carb, protein rich diet. The workouts also require no equipment as well, but feel free to include any weights to challenge yourself further.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 28, 2025 01:40
  • Last Edited
    Jul 02, 2025 04:07

Summary

Transform your physique in just 30 days with this comprehensive bodyweight program designed to sculpt your arms, glutes, and abs. With daily workouts that combine effective exercises like squats, push-ups, and leg raises, you'll build strength and endurance without any equipment. Each session is crafted to challenge your muscles while keeping you engaged, ensuring you stay motivated throughout the week. Get ready to unleash your potential and redefine your body from the comfort of your home!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
-
2
Push Up
1
15 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Calf Raise (Bodyweight)
2
15 reps
-
5
Walk
4
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
2
20 reps
25 reps
-
-
2
Push Up
1
23 reps
-
3
Lying Leg Raise
1
2
20 reps
25 reps
-
-
4
Calf Raise (Bodyweight)
1
1
25 reps
30 reps
-
-
5
Walk
4
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
2
20 reps
25 reps
-
-
2
Push Up
1
30 reps
-
3
Lying Leg Raise
2
2
20 reps
25 reps
-
-
4
Calf Raise (Bodyweight)
1
2
20 reps
25 reps
-
-
5
Walk
4
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
2
20 reps
25 reps
-
-
2
Push Up
1
1
17 reps
18 reps
-
-
3
Lying Leg Raise
2
2
25 reps
30 reps
-
-
4
Calf Raise (Bodyweight)
1
3
20 reps
25 reps
-
-
5
Walk
4
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
1
15 reps
20 reps
-
-
2
Push Up
1
16 reps
-
3
Lying Leg Raise
2
1
15 reps
20 reps
-
-
4
Calf Raise (Bodyweight)
1
1
15 reps
20 reps
-
-
5
Walk
4
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Lying Leg Raise
3
25 reps
-
3
Calf Raise (Bodyweight)
2
30 reps
-
4
Walk
4
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
-
2
Lying Leg Raise
1
3
20 reps
25 reps
-
-
3
Calf Raise (Bodyweight)
3
25 reps
-
4
Walk
4
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
18 reps
-
2
Lying Leg Raise
1
3
25 reps
30 reps
-
-
3
Calf Raise (Bodyweight)
4
25 reps
-
4
Walk
4
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
2
15 reps
20 reps
-
-
2
Push Up
1
17 reps
-
3
Lying Leg Raise
1
2
15 reps
20 reps
-
-
4
Calf Raise (Bodyweight)
2
20 reps
-
5
Walk
4
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
25 reps
-
2
Push Up
1
26 reps
-
3
Lying Leg Raise
4
20 reps
-
4
Calf Raise (Bodyweight)
2
1
20 reps
15 reps
-
-
5
Walk
4
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
3
20 reps
25 reps
-
-
2
Push Up
1
1
15 reps
16 reps
-
-
3
Lying Leg Raise
4
25 reps
-
4
Calf Raise (Bodyweight)
2
1
25 reps
30 reps
-
-
5
Walk
4
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
3
20 reps
25 reps
-
-
2
Push Up
1
1
18 reps
19 reps
-
-
3
Lying Leg Raise
4
30 reps
-
4
Calf Raise (Bodyweight)
4
1
20 reps
25 reps
-
-
5
Walk
4
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Push Up
1
18 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Calf Raise (Bodyweight)
1
1
20 reps
25 reps
-
-
5
Walk
4
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Lying Leg Raise
3
1
20 reps
25 reps
-
-
3
Calf Raise (Bodyweight)
3
20 reps
-
4
Walk
4
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
25 reps
-
2
Lying Leg Raise
3
1
25 reps
30 reps
-
-
3
Calf Raise (Bodyweight)
3
1
20 reps
25 reps
-
-
4
Walk
4
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
4
20 reps
25 reps
-
-
2
Lying Leg Raise
5
25 reps
-
3
Calf Raise (Bodyweight)
3
2
20 reps
25 reps
-
-
4
Walk
4
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
1
20 reps
25 reps
-
-
2
Push Up
1
19 reps
-
3
Lying Leg Raise
2
1
20 reps
25 reps
-
-
4
Calf Raise (Bodyweight)
2
25 reps
-
5
Walk
4
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1
20 reps
25 reps
-
-
2
Push Up
1
27 reps
-
3
Lying Leg Raise
2
2
20 reps
25 reps
-
-
4
Calf Raise (Bodyweight)
2
1
20 reps
25 reps
-
-
5
Walk
4
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
1
20 reps
25 reps
-
-
2
Push Up
2
16 reps
-
3
Lying Leg Raise
2
2
25 reps
30 reps
-
-
4
Calf Raise (Bodyweight)
2
2
20 reps
25 reps
-
-
5
Walk
4
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
25 reps
-
2
Push Up
2
19 reps
-
3
Lying Leg Raise
4
1
25 reps
30 reps
-
-
4
Calf Raise (Bodyweight)
2
3
20 reps
25 reps
-
-
5
Walk
4
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
2
20 reps
25 reps
-
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
2
20 reps
25 reps
-
-
4
Calf Raise (Bodyweight)
1
1
25 reps
30 reps
-
-
5
Walk
4
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
2
20 reps
25 reps
-
-
2
Push Up
1
28 reps
-
3
Calf Raise (Bodyweight)
1
2
20 reps
25 reps
-
-
4
Walk
4
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
2
20 reps
25 reps
-
-
2
Push Up
1
1
16 reps
17 reps
-
-
3
Calf Raise (Bodyweight)
1
3
20 reps
25 reps
-
-
4
Walk
4
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
1
25 reps
30 reps
-
-
2
Push Up
1
1
19 reps
20 reps
-
-
3
Calf Raise (Bodyweight)
1
4
20 reps
25 reps
-
-
4
Walk
4
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Push Up
1
21 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Calf Raise (Bodyweight)
2
25 reps
-
5
Walk
4
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Push Up
1
29 reps
-
3
Lying Leg Raise
4
20 reps
-
4
Calf Raise (Bodyweight)
3
20 reps
-
5
Walk
4
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Push Up
2
17 reps
-
3
Lying Leg Raise
4
25 reps
-
4
Calf Raise (Bodyweight)
4
20 reps
-
5
Walk
4
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
25 reps
-
2
Push Up
2
20 reps
-
3
Lying Leg Raise
4
1
25 reps
30 reps
-
-
4
Calf Raise (Bodyweight)
2
3
20 reps
25 reps
-
-
5
Walk
4
20 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Bodyweight)
3 Sets
15 Reps
-
2
Push Up
1 Set
15 Reps
-
3
Lying Leg Raise
2 Sets
15 Reps
-
4
Calf Raise (Bodyweight)
2 Sets
15 Reps
-
5
Walk
4 Sets
20 mins
-
Day 2
1
Squat (Bodyweight)
2 Sets
1 Set
15 Reps
20 Reps
-
-
2
Push Up
1 Set
16 Reps
-
3
Lying Leg Raise
2 Sets
1 Set
15 Reps
20 Reps
-
-
4
Calf Raise (Bodyweight)
1 Set
1 Set
15 Reps
20 Reps
-
-
5
Walk
4 Sets
20 mins
-
Day 3
1
Squat (Bodyweight)
1 Set
2 Sets
15 Reps
20 Reps
-
-
2
Push Up
1 Set
17 Reps
-
3
Lying Leg Raise
1 Set
2 Sets
15 Reps
20 Reps
-
-
4
Calf Raise (Bodyweight)
2 Sets
20 Reps
-
5
Walk
4 Sets
20 mins
-
Day 4
1
Squat (Bodyweight)
3 Sets
20 Reps
-
2
Push Up
1 Set
18 Reps
-
3
Lying Leg Raise
3 Sets
20 Reps
-
4
Calf Raise (Bodyweight)
1 Set
1 Set
20 Reps
25 Reps
-
-
5
Walk
4 Sets
20 mins
-
Day 5
1
Squat (Bodyweight)
2 Sets
1 Set
20 Reps
25 Reps
-
-
2
Push Up
1 Set
19 Reps
-
3
Lying Leg Raise
2 Sets
1 Set
20 Reps
25 Reps
-
-
4
Calf Raise (Bodyweight)
2 Sets
25 Reps
-
5
Walk
4 Sets
20 mins
-
Day 6
1
Squat (Bodyweight)
1 Set
2 Sets
20 Reps
25 Reps
-
-
2
Push Up
1 Set
20 Reps
-
3
Lying Leg Raise
1 Set
2 Sets
20 Reps
25 Reps
-
-
4
Calf Raise (Bodyweight)
1 Set
1 Set
25 Reps
30 Reps
-
-
5
Walk
4 Sets
20 mins
-
Day 7
1
Squat (Bodyweight)
3 Sets
20 Reps
-
2
Push Up
1 Set
21 Reps
-
3
Lying Leg Raise
3 Sets
20 Reps
-
4
Calf Raise (Bodyweight)
2 Sets
25 Reps
-
5
Walk
4 Sets
20 mins
-