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Evan Custom

by Evan D.
1 athletes joined

Program Description

**Evan Custom** is a dynamic 1-week workout program designed for those ready to challenge their body five days a week. This bodyweight-focused regimen targets major muscle groups through essential exercises like Push-Ups, Squats, and Pull-Ups, ensuring a balanced approach to strength and endurance. With a mix of innovative movements like the Squat Clock and Heel Drops, you'll build functional strength while improving flexibility. Get ready to elevate your fitness game and see results in just one week!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Mar 31, 2026 04:20
  • Last Edited
    Mar 31, 2026 04:51
Muscle Engagement
Front
Back
MuscleSet
Chest
10.5%
Triceps
10.5%
Front Delts
10.5%
Quadriceps
10.5%
Glutes
10.5%
Hamstrings
10.5%
Lats
10.5%
Upper Back
10.5%
Adductors
5.3%
Abs
5.3%
Biceps
5.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Squat (Bodyweight)
3
-
3
Pull-Up (Bodyweight)
3
-
4
Squat clock
2
-
5
Heel drop
1
50 reps
-
6
Hip Flexor Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat clock
2
-
2
Heel drop
1
50 reps
-
3
Hip Flexor Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Squat (Bodyweight)
3
-
3
Pull-Up (Bodyweight)
3
-
4
Squat clock
2
-
5
Heel drop
1
50 reps
-
6
Hip Flexor Stretch
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat clock
2
-
2
Heel drop
1
50 reps
-
3
Hip Flexor Stretch
2
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Squat (Bodyweight)
3
-
3
Pull-Up (Bodyweight)
3
-
4
Squat clock
2
-
5
Heel drop
1
50 reps
-
6
Hip Flexor Stretch
2
1.5 mins
-
Week 1
1 / 1 Weeks
Day 1
1
Push Up
3 Sets
-
2
Squat (Bodyweight)
3 Sets
-
3
Pull-Up (Bodyweight)
3 Sets
-
4
Squat clock
2 Sets
-
5
Heel drop
1 Set
50 Reps
-
6
Hip Flexor Stretch
2 Sets
1.5 mins
-
Day 2
1
Squat clock
2 Sets
-
2
Heel drop
1 Set
50 Reps
-
3
Hip Flexor Stretch
2 Sets
1.5 mins
-
Day 3
1
Push Up
3 Sets
-
2
Squat (Bodyweight)
3 Sets
-
3
Pull-Up (Bodyweight)
3 Sets
-
4
Squat clock
2 Sets
-
5
Heel drop
1 Set
50 Reps
-
6
Hip Flexor Stretch
2 Sets
1.5 mins
-
Day 4
1
Squat clock
2 Sets
-
2
Heel drop
1 Set
50 Reps
-
3
Hip Flexor Stretch
2 Sets
1.5 mins
-
Day 5
1
Push Up
3 Sets
-
2
Squat (Bodyweight)
3 Sets
-
3
Pull-Up (Bodyweight)
3 Sets
-
4
Squat clock
2 Sets
-
5
Heel drop
1 Set
50 Reps
-
6
Hip Flexor Stretch
2 Sets
1.5 mins
-