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BoostcampPNG

Youth beginner program

by Zach D.

Program Description

Build a base level of strength

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 15, 2024 10:10
  • Last Edited
    Jun 18, 2025 12:18

Summary

The Youth Beginner Program is a 12-week journey designed to introduce young athletes to the fundamentals of strength training. With three sessions per week, participants will engage in full-body circuits that incorporate bodyweight and dumbbell exercises, building strength, coordination, and confidence. Each workout emphasizes proper form and technique, making it perfect for newcomers eager to develop a solid foundation. Get ready to unleash your potential and cultivate healthy habits that last a lifetime!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Bicep Curl (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Front Raise
2
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
8
Walking Lunge
2
AMRAP
-
9
Sit Up
2
AMRAP
-
10
Plank
2
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up
2 Sets
AMRAP
-
2
Bicep Curl (Dumbbell)
2 Sets
AMRAP
-
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
4
Front Raise
2 Sets
AMRAP
-
5
Chin-Up (Bodyweight)
2 Sets
AMRAP
-
6
Jump Squat
2 Sets
AMRAP
-
7
Calf Raise (Bodyweight)
2 Sets
AMRAP
-
8
Walking Lunge
2 Sets
AMRAP
-
9
Sit Up
2 Sets
AMRAP
-
10
Plank
2 Sets
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
-
Day 2
1
Push Up
2 Sets
AMRAP
-
2
Bicep Curl (Dumbbell)
2 Sets
AMRAP
-
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
4
Front Raise
2 Sets
AMRAP
-
5
Chin-Up (Bodyweight)
2 Sets
AMRAP
-
6
Jump Squat
2 Sets
AMRAP
-
7
Calf Raise (Bodyweight)
2 Sets
AMRAP
-
8
Walking Lunge
2 Sets
AMRAP
-
9
Sit Up
2 Sets
AMRAP
-
10
Plank
2 Sets
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
-
Day 3
1
Push Up
2 Sets
AMRAP
-
2
Bicep Curl (Dumbbell)
2 Sets
AMRAP
-
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
4
Front Raise
2 Sets
AMRAP
-
5
Chin-Up (Bodyweight)
2 Sets
AMRAP
-
6
Jump Squat
2 Sets
AMRAP
-
7
Calf Raise (Bodyweight)
2 Sets
AMRAP
-
8
Walking Lunge
2 Sets
AMRAP
-
9
Sit Up
2 Sets
AMRAP
-
10
Plank
2 Sets
AMRAP
-
11
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
-