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BoostcampPNG

Guns, Buns, & Abs - 30 days

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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
    May 28, 2025 05:19
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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
-