Simple Machine V4

by

Program Description

Purpose is staying fit. Perfect morning routine at home. Good luck!

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Jan 04, 2026 05:11
Last Edited
Jan 05, 2026 05:50

Muscle Engagement

Front

Back

MuscleSet

Abs

15.8%

Chest

10.5%

Triceps

10.5%

Front Delts

10.5%

Quadriceps

10.5%

Lats

10.5%

Upper Back

10.5%

Glutes

5.3%

Hamstrings

5.3%

Adductors

5.3%

Biceps

5.3%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Push Up

3

100 reps

-

2

Walking Lunge

3

10 reps

-

3

Pull-Up (Bodyweight)

3

100 reps

-

4

Plank with Shoulder Taps

3

10 reps

-

Day 1

1

Push Up

3

100 reps

-

2

Walking Lunge

3

10 reps

-

3

Pull-Up (Bodyweight)

3

100 reps

-

4

Plank with Shoulder Taps

3

10 reps

-

Day 1

1

Push Up

3

100 reps

-

2

Walking Lunge

3

10 reps

-

3

Pull-Up (Bodyweight)

3

100 reps

-

4

Plank with Shoulder Taps

3

10 reps

-

Day 1

1

Push Up

3

100 reps

-

2

Walking Lunge

3

10 reps

-

3

Pull-Up (Bodyweight)

3

100 reps

-

4

Plank with Shoulder Taps

3

10 reps

-

Day 2

1

Push Up

3

100 reps

-

2

Walking Lunge

3

10 reps

-

3

Pull-Up (Bodyweight)

3

100 reps

-

4

Plank with Shoulder Taps

3

10 reps

-

Day 2

1

Push Up

3

100 reps

-

2

Walking Lunge

3

10 reps

-

3

Pull-Up (Bodyweight)

3

100 reps

-

4

Plank with Shoulder Taps

3

10 reps

-

Day 2

1

Push Up

3

100 reps

-

2

Walking Lunge

3

10 reps

-

3

Pull-Up (Bodyweight)

3

100 reps

-

4

Plank with Shoulder Taps

3

10 reps

-

Day 2

1

Push Up

3

100 reps

-

2

Walking Lunge

3

10 reps

-

3

Pull-Up (Bodyweight)

3

100 reps

-

4

Plank with Shoulder Taps

3

10 reps

-

Day 3

1

Push Up

3

100 reps

-

2

Walking Lunge

3

10 reps

-

3

Pull-Up (Bodyweight)

3

100 reps

-

4

Plank with Shoulder Taps

3

10 reps

-

Day 3

1

Push Up

3

100 reps

-

2

Walking Lunge

3

10 reps

-

3

Pull-Up (Bodyweight)

3

100 reps

-

4

Plank with Shoulder Taps

3

10 reps

-

Day 3

1

Push Up

3

100 reps

-

2

Walking Lunge

3

10 reps

-

3

Pull-Up (Bodyweight)

3

100 reps

-

4

Plank with Shoulder Taps

3

10 reps

-

Day 3

1

Push Up

3

100 reps

-

2

Walking Lunge

3

10 reps

-

3

Pull-Up (Bodyweight)

3

100 reps

-

4

Plank with Shoulder Taps

3

10 reps

-

Day 1

1

Push Up

3 Sets

100 Reps

-

2

Walking Lunge

3 Sets

10 Reps

-

3

Pull-Up (Bodyweight)

3 Sets

100 Reps

-

4

Plank with Shoulder Taps

3 Sets

10 Reps

-

Day 2

1

Push Up

3 Sets

100 Reps

-

2

Walking Lunge

3 Sets

10 Reps

-

3

Pull-Up (Bodyweight)

3 Sets

100 Reps

-

4

Plank with Shoulder Taps

3 Sets

10 Reps

-

Day 3

1

Push Up

3 Sets

100 Reps

-

2

Walking Lunge

3 Sets

10 Reps

-

3

Pull-Up (Bodyweight)

3 Sets

100 Reps

-

4

Plank with Shoulder Taps

3 Sets

10 Reps

-