fight

by Jose F.

Program Description

help people with a nice little workout

Program Overview

Level
Novice
Goal
Athletics, Bodyweight Fitness
Equipment
At Home
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 10, 2025 12:43
Last Edited
Jun 10, 2025 12:54

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1A

Decline Push Up

3

10 reps

-

1B

Push Up

3

25 reps

-

2

Pec Deck (Machine)

3

15 reps

-

3

Bench Press (Dumbbell)

1

1

1

25 reps

15 reps

8 reps

-

-

-

Day 1

1A

Decline Push Up

3

10 reps

-

1B

Push Up

3

25 reps

-

2

Pec Deck (Machine)

3

15 reps

-

3

Bench Press (Dumbbell)

1

1

1

25 reps

15 reps

8 reps

-

-

-

Day 1

1A

Decline Push Up

3

10 reps

-

1B

Push Up

3

25 reps

-

2

Pec Deck (Machine)

3

15 reps

-

3

Bench Press (Dumbbell)

1

1

1

25 reps

15 reps

8 reps

-

-

-

Day 1

1A

Decline Push Up

3

10 reps

-

1B

Push Up

3

25 reps

-

2

Pec Deck (Machine)

3

15 reps

-

3

Bench Press (Dumbbell)

1

1

1

25 reps

15 reps

8 reps

-

-

-

Day 2

1

Pull-Up (Bodyweight)

3

10 reps

-

2

Seated Row (Machine)

3

15 reps

-

3

Lat Pulldown

3

15 reps

-

4

T-Bar Row

3

15 reps

-

Day 2

1

Pull-Up (Bodyweight)

3

10 reps

-

2

Seated Row (Machine)

3

15 reps

-

3

Lat Pulldown

3

15 reps

-

4

T-Bar Row

3

15 reps

-

Day 2

1

Pull-Up (Bodyweight)

3

10 reps

-

2

Seated Row (Machine)

3

15 reps

-

3

Lat Pulldown

3

15 reps

-

4

T-Bar Row

3

15 reps

-

Day 2

1

Pull-Up (Bodyweight)

3

10 reps

-

2

Seated Row (Machine)

3

15 reps

-

3

Lat Pulldown

3

15 reps

-

4

T-Bar Row

3

15 reps

-

Day 3

1

Squat (Bodyweight)

4

25 reps

-

2

Hammer Curl

3

10 reps

-

3

Arnold Press

3

10 reps

-

4

Lunge (Bodyweight)

4

15 reps

-

Day 3

1

Squat (Bodyweight)

4

25 reps

-

2

Hammer Curl

3

10 reps

-

3

Arnold Press

3

10 reps

-

4

Lunge (Bodyweight)

4

15 reps

-

Day 3

1

Squat (Bodyweight)

4

25 reps

-

2

Hammer Curl

3

10 reps

-

3

Arnold Press

3

10 reps

-

4

Lunge (Bodyweight)

4

15 reps

-

Day 3

1

Squat (Bodyweight)

4

25 reps

-

2

Hammer Curl

3

10 reps

-

3

Arnold Press

3

10 reps

-

4

Lunge (Bodyweight)

4

15 reps

-

Day 1

1A

Decline Push Up

3 Sets

10 Reps

-

1B

Push Up

3 Sets

25 Reps

-

2

Pec Deck (Machine)

3 Sets

15 Reps

-

3

Bench Press (Dumbbell)

1 Set

1 Set

1 Set

25 Reps

15 Reps

8 Reps

-

-

-

Day 2

1

Pull-Up (Bodyweight)

3 Sets

10 Reps

-

2

Seated Row (Machine)

3 Sets

15 Reps

-

3

Lat Pulldown

3 Sets

15 Reps

-

4

T-Bar Row

3 Sets

15 Reps

-

Day 3

1

Squat (Bodyweight)

4 Sets

25 Reps

-

2

Hammer Curl

3 Sets

10 Reps

-

3

Arnold Press

3 Sets

10 Reps

-

4

Lunge (Bodyweight)

4 Sets

15 Reps

-