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BoostcampPNG

Body Weight Training

by Bhavin S.

Program Description

Just basic bodyweight workout to kick start.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 29, 2025 09:31
  • Last Edited
    Oct 29, 2025 09:31
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14%
Triceps
12.6%
Glutes
11.2%
Chest
11.2%
Abs
11.2%
Hamstrings
8.4%
Other
7%
Upper Back
7%
Lats
5.6%
Front Delts
5.6%
Adductors
4.2%
Cardio
2.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
10 reps
-
1B
Push Up
3
20 reps
-
1C
Squat (Bodyweight)
3
30 reps
-
1D
Inverted Row
3
10 reps
-
1E
Lunge (Bodyweight)
3
10 reps
-
1F
Dip (Bodyweight)
3
10 reps
-
1G
Sit Up
3
30 reps
-
2
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
10 reps
-
1B
Push Up
3
20 reps
-
1C
Squat (Bodyweight)
3
30 reps
-
1D
Inverted Row
3
10 reps
-
1E
Lunge (Bodyweight)
3
10 reps
-
1F
Dip (Bodyweight)
3
10 reps
-
1G
Sit Up
3
30 reps
-
2
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
15 reps
-
1B
Push Up
3
30 reps
-
1C
Squat (Bodyweight)
3
40 reps
-
1D
Inverted Row
3
20 reps
-
1E
Lunge (Bodyweight)
3
20 reps
-
1F
Dip (Bodyweight)
3
20 reps
-
1G
Sit Up
3
40 reps
-
2
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
15 reps
-
1B
Push Up
3
30 reps
-
1C
Squat (Bodyweight)
3
40 reps
-
1D
Inverted Row
3
20 reps
-
1E
Lunge (Bodyweight)
3
20 reps
-
1F
Dip (Bodyweight)
3
20 reps
-
1G
Sit Up
3
40 reps
-
2
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
20 reps
-
1B
Push Up
3
40 reps
-
1C
Squat (Bodyweight)
3
50 reps
-
1D
Inverted Row
3
30 reps
-
1E
Lunge (Bodyweight)
3
30 reps
-
1F
Dip (Bodyweight)
3
30 reps
-
1G
Sit Up
3
50 reps
-
2
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
20 reps
-
1B
Push Up
3
40 reps
-
1C
Squat (Bodyweight)
3
50 reps
-
1D
Inverted Row
3
30 reps
-
1E
Lunge (Bodyweight)
3
30 reps
-
1F
Dip (Bodyweight)
3
30 reps
-
1G
Sit Up
3
50 reps
-
2
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
10 reps
-
1B
Push Up
3
20 reps
-
1C
Squat (Bodyweight)
3
30 reps
-
1D
Inverted Row
3
10 reps
-
1E
Lunge (Bodyweight)
3
10 reps
-
1F
Dip (Bodyweight)
3
10 reps
-
1G
Sit Up
3
30 reps
-
2
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
10 reps
-
1B
Push Up
3
20 reps
-
1C
Squat (Bodyweight)
3
30 reps
-
1D
Inverted Row
3
10 reps
-
1E
Lunge (Bodyweight)
3
10 reps
-
1F
Dip (Bodyweight)
3
10 reps
-
1G
Sit Up
3
30 reps
-
2
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
15 reps
-
1B
Push Up
3
30 reps
-
1C
Squat (Bodyweight)
3
40 reps
-
1D
Inverted Row
3
20 reps
-
1E
Lunge (Bodyweight)
3
20 reps
-
1F
Dip (Bodyweight)
3
20 reps
-
1G
Sit Up
3
40 reps
-
2
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
15 reps
-
1B
Push Up
3
30 reps
-
1C
Squat (Bodyweight)
3
40 reps
-
1D
Inverted Row
3
20 reps
-
1E
Lunge (Bodyweight)
3
20 reps
-
1F
Dip (Bodyweight)
3
20 reps
-
1G
Sit Up
3
40 reps
-
2
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
20 reps
-
1B
Push Up
3
40 reps
-
1C
Squat (Bodyweight)
3
50 reps
-
1D
Inverted Row
3
30 reps
-
1E
Lunge (Bodyweight)
3
30 reps
-
1F
Dip (Bodyweight)
3
30 reps
-
1G
Sit Up
3
50 reps
-
2
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
20 reps
-
1B
Push Up
3
40 reps
-
1C
Squat (Bodyweight)
3
50 reps
-
1D
Inverted Row
3
30 reps
-
1E
Lunge (Bodyweight)
3
30 reps
-
1F
Dip (Bodyweight)
3
30 reps
-
1G
Sit Up
3
50 reps
-
2
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
10 reps
-
1B
Push Up
3
20 reps
-
1C
Squat (Bodyweight)
3
30 reps
-
1D
Inverted Row
3
10 reps
-
1E
Lunge (Bodyweight)
3
10 reps
-
1F
Dip (Bodyweight)
3
10 reps
-
1G
Sit Up
3
30 reps
-
2
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
10 reps
-
1B
Push Up
3
20 reps
-
1C
Squat (Bodyweight)
3
30 reps
-
1D
Inverted Row
3
10 reps
-
1E
Lunge (Bodyweight)
3
10 reps
-
1F
Dip (Bodyweight)
3
10 reps
-
1G
Sit Up
3
30 reps
-
2
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
15 reps
-
1B
Push Up
3
30 reps
-
1C
Squat (Bodyweight)
3
40 reps
-
1D
Inverted Row
3
20 reps
-
1E
Lunge (Bodyweight)
3
20 reps
-
1F
Dip (Bodyweight)
3
20 reps
-
1G
Sit Up
3
40 reps
-
2
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
15 reps
-
1B
Push Up
3
30 reps
-
1C
Squat (Bodyweight)
3
40 reps
-
1D
Inverted Row
3
20 reps
-
1E
Lunge (Bodyweight)
3
20 reps
-
1F
Dip (Bodyweight)
3
20 reps
-
1G
Sit Up
3
40 reps
-
2
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
20 reps
-
1B
Push Up
3
40 reps
-
1C
Squat (Bodyweight)
3
50 reps
-
1D
Inverted Row
3
30 reps
-
1E
Lunge (Bodyweight)
3
30 reps
-
1F
Dip (Bodyweight)
3
30 reps
-
1G
Sit Up
3
50 reps
-
2
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
20 reps
-
1B
Push Up
3
40 reps
-
1C
Squat (Bodyweight)
3
50 reps
-
1D
Inverted Row
3
30 reps
-
1E
Lunge (Bodyweight)
3
30 reps
-
1F
Dip (Bodyweight)
3
30 reps
-
1G
Sit Up
3
50 reps
-
2
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
10 reps
-
1B
Push Up
3
20 reps
-
1C
Squat (Bodyweight)
3
30 reps
-
1D
Inverted Row
3
10 reps
-
1E
Lunge (Bodyweight)
3
10 reps
-
1F
Dip (Bodyweight)
3
10 reps
-
1G
Sit Up
3
30 reps
-
2
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
10 reps
-
1B
Push Up
3
20 reps
-
1C
Squat (Bodyweight)
3
30 reps
-
1D
Inverted Row
3
10 reps
-
1E
Lunge (Bodyweight)
3
10 reps
-
1F
Dip (Bodyweight)
3
10 reps
-
1G
Sit Up
3
30 reps
-
2
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
15 reps
-
1B
Push Up
3
30 reps
-
1C
Squat (Bodyweight)
3
40 reps
-
1D
Inverted Row
3
20 reps
-
1E
Lunge (Bodyweight)
3
20 reps
-
1F
Dip (Bodyweight)
3
20 reps
-
1G
Sit Up
3
40 reps
-
2
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
15 reps
-
1B
Push Up
3
30 reps
-
1C
Squat (Bodyweight)
3
40 reps
-
1D
Inverted Row
3
20 reps
-
1E
Lunge (Bodyweight)
3
20 reps
-
1F
Dip (Bodyweight)
3
20 reps
-
1G
Sit Up
3
40 reps
-
2
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
20 reps
-
1B
Push Up
3
40 reps
-
1C
Squat (Bodyweight)
3
50 reps
-
1D
Inverted Row
3
30 reps
-
1E
Lunge (Bodyweight)
3
30 reps
-
1F
Dip (Bodyweight)
3
30 reps
-
1G
Sit Up
3
50 reps
-
2
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
20 reps
-
1B
Push Up
3
40 reps
-
1C
Squat (Bodyweight)
3
50 reps
-
1D
Inverted Row
3
30 reps
-
1E
Lunge (Bodyweight)
3
30 reps
-
1F
Dip (Bodyweight)
3
30 reps
-
1G
Sit Up
3
50 reps
-
2
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
10 reps
-
1B
Push Up
3
20 reps
-
1C
Squat (Bodyweight)
3
30 reps
-
1D
Inverted Row
3
10 reps
-
1E
Lunge (Bodyweight)
3
10 reps
-
1F
Dip (Bodyweight)
3
10 reps
-
1G
Sit Up
3
30 reps
-
2
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
10 reps
-
1B
Push Up
3
20 reps
-
1C
Squat (Bodyweight)
3
30 reps
-
1D
Inverted Row
3
10 reps
-
1E
Lunge (Bodyweight)
3
10 reps
-
1F
Dip (Bodyweight)
3
10 reps
-
1G
Sit Up
3
30 reps
-
2
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
15 reps
-
1B
Push Up
3
30 reps
-
1C
Squat (Bodyweight)
3
40 reps
-
1D
Inverted Row
3
20 reps
-
1E
Lunge (Bodyweight)
3
20 reps
-
1F
Dip (Bodyweight)
3
20 reps
-
1G
Sit Up
3
40 reps
-
2
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
15 reps
-
1B
Push Up
3
30 reps
-
1C
Squat (Bodyweight)
3
40 reps
-
1D
Inverted Row
3
20 reps
-
1E
Lunge (Bodyweight)
3
20 reps
-
1F
Dip (Bodyweight)
3
20 reps
-
1G
Sit Up
3
40 reps
-
2
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
20 reps
-
1B
Push Up
3
40 reps
-
1C
Squat (Bodyweight)
3
50 reps
-
1D
Inverted Row
3
30 reps
-
1E
Lunge (Bodyweight)
3
30 reps
-
1F
Dip (Bodyweight)
3
30 reps
-
1G
Sit Up
3
50 reps
-
2
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bear Crawl
3
20 reps
-
1B
Push Up
3
40 reps
-
1C
Squat (Bodyweight)
3
50 reps
-
1D
Inverted Row
3
30 reps
-
1E
Lunge (Bodyweight)
3
30 reps
-
1F
Dip (Bodyweight)
3
30 reps
-
1G
Sit Up
3
50 reps
-
2
Treadmill
1
20 mins
-
Week 1
1 / 6 Weeks
Day 1
1A
Bear Crawl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Push Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
1C
Squat (Bodyweight)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
1D
Inverted Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1E
Lunge (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1F
Dip (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1G
Sit Up
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
2
Treadmill
1 Set
20 mins
-
Day 2
1A
Bear Crawl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Push Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
1C
Squat (Bodyweight)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
1D
Inverted Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1E
Lunge (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1F
Dip (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1G
Sit Up
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
2
Treadmill
1 Set
20 mins
-
Day 3
1A
Bear Crawl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Push Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
1C
Squat (Bodyweight)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
1D
Inverted Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1E
Lunge (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1F
Dip (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1G
Sit Up
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
2
Treadmill
1 Set
20 mins
-
Day 4
1A
Bear Crawl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Push Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
1C
Squat (Bodyweight)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
1D
Inverted Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1E
Lunge (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1F
Dip (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1G
Sit Up
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
2
Treadmill
1 Set
20 mins
-
Day 5
1A
Bear Crawl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Push Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
1C
Squat (Bodyweight)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
1D
Inverted Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1E
Lunge (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1F
Dip (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1G
Sit Up
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
2
Treadmill
1 Set
20 mins
-