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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 18, 2025 09:55

Summary

Unleash your inner fighter with this dynamic 4-week program designed to build strength and endurance through bodyweight and machine exercises. Committing just three days a week, you'll tackle supersets and a variety of movements targeting your chest, back, and legs, ensuring a well-rounded approach to fitness. Each session is crafted to challenge your limits and enhance your performance, making it perfect for anyone looking to elevate their training game. Get ready to sweat, push your boundaries, and see real results!
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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
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
25 reps
-
2
Hammer Curl
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Lunge (Bodyweight)
4
15 reps
-
Week 1
1 / 4 Weeks
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
-