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BoostcampPNG

For Baby

by Ataberk B.
1 athletes joined

Program Description

baby

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 14, 2024 01:20
  • Last Edited
    Jun 18, 2025 10:57

Summary

Unlock your strength with "For Baby," a comprehensive 16-week program designed for at-home workouts. Committing just three days a week, you'll engage in a variety of bodyweight and dumbbell exercises, including Bulgarian Split Squats, Planks, and Push-Ups, targeting legs, core, and back muscles. Each session is structured to progressively challenge you, ensuring steady gains in strength and endurance. Get ready to transform your fitness journey with a routine that fits seamlessly into your busy lifestyle!
Muscle Engagement
Front
Back
MuscleSet
Abs
24.8%
Glutes
16.6%
Quadriceps
15.2%
Hamstrings
13.8%
Lower Back
7.6%
Triceps
6.2%
Front Delts
5.5%
Chest
3.4%
Adductors
2.8%
Middle Delts
2.1%
Upper Back
1.4%
Forearms
0.7%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
10-15 reps
-
2
Superman
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Pike Push Up
2
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
10-15 reps
-
2
Superman
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Pike Push Up
2
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
10-15 reps
-
2
Superman
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Pike Push Up
2
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
10-15 reps
-
2
Superman
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Pike Push Up
2
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
10-15 reps
-
2
Superman
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Pike Push Up
2
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
10-15 reps
-
2
Superman
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Pike Push Up
2
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
10-15 reps
-
2
Superman
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Pike Push Up
2
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
10-15 reps
-
2
Superman
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Pike Push Up
2
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
10-15 reps
-
2
Superman
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Pike Push Up
2
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
10-15 reps
-
2
Superman
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Pike Push Up
2
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
10-15 reps
-
2
Superman
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Pike Push Up
2
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
10-15 reps
-
2
Superman
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Pike Push Up
2
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
10-15 reps
-
2
Superman
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Pike Push Up
2
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
10-15 reps
-
2
Superman
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Pike Push Up
2
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
10-15 reps
-
2
Superman
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Pike Push Up
2
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
2
10-15 reps
-
2
Superman
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Pike Push Up
2
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
2
Single Leg Romanian Deadlift
2
10-15 reps
-
3
Sit Up
2
10-15 reps
-
4
Squat (Bodyweight)
2
-
5
Plank (Weighted)
2
1 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Bulgarian Split Squat (Bodyweight)
2 Sets
10-15 Reps
-
2
Single Leg Romanian Deadlift
2 Sets
10-15 Reps
-
3
Sit Up
2 Sets
10-15 Reps
-
4
Squat (Bodyweight)
2 Sets
-
5
Plank (Weighted)
2 Sets
1 mins
-
Day 2
1
Push Up (Knees)
2 Sets
10-15 Reps
-
2
Superman
2 Sets
10-15 Reps
-
3
Sit Up
2 Sets
10-15 Reps
-
4
Pike Push Up
2 Sets
-
5
Side Plank
2 Sets
1 mins
-
Day 3
1
Bulgarian Split Squat (Bodyweight)
2 Sets
10-15 Reps
-
2
Single Leg Romanian Deadlift
2 Sets
10-15 Reps
-
3
Sit Up
2 Sets
10-15 Reps
-
4
Squat (Bodyweight)
2 Sets
-
5
Plank (Weighted)
2 Sets
1 mins
-