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Body weight strength and condition training

by Ethan G.
8 athletes joined

Program Description

This program is for people who want to gain muscle and have a healthy body. I guarantee you that after the 7 weeks you will feel better, look better and be comfortable with your own body

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    7 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 26, 2025 08:37
  • Last Edited
    Jul 06, 2025 08:09

Summary

Unleash your strength with this 7-week bodyweight strength and conditioning program, designed for three days a week of intense, effective workouts. Each session focuses on building functional strength and endurance through exercises like push-ups, split squats, and cardio runs, all requiring no equipment—perfect for at-home training. You'll engage multiple muscle groups, enhance your core stability, and boost cardiovascular fitness, ensuring you progress week after week. Get ready to transform your body and elevate your fitness!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
RPE 6
2
Scapular Pull-Up
4
8 reps
RPE 6
3
Sit Up
3
15 reps
RPE 6.5
4
Russian Twist
2
2
20 reps
15 reps
RPE 6.5
RPE 6
5
Eccentric Push Up
4
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
RPE 6
2
Scapular Pull-Up
4
8 reps
RPE 6
3
Sit Up
3
15 reps
RPE 6.5
4
Russian Twist
2
2
20 reps
15 reps
RPE 6.5
RPE 6
5
Eccentric Push Up
4
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
4
12 reps
RPE 6.5
2
Bench T-Spine Stretch
3
8 reps
RPE 6
3
Narrow Push Up
3
8 reps
RPE 6
4
Run
4
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
RPE 6
2
Scapular Pull-Up
4
8 reps
RPE 6
3
Sit Up
3
15 reps
RPE 6.5
4
Russian Twist
2
2
20 reps
15 reps
RPE 6.5
RPE 6
5
Eccentric Push Up
4
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
4
12 reps
RPE 6.5
2
Bench T-Spine Stretch
3
8 reps
RPE 6
3
Narrow Push Up
3
8 reps
RPE 6
4
Run
4
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
RPE 6
2
Scapular Pull-Up
4
8 reps
RPE 6
3
Sit Up
3
15 reps
RPE 6.5
4
Russian Twist
2
2
20 reps
15 reps
RPE 6.5
RPE 6
5
Eccentric Push Up
4
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
RPE 6
2
Scapular Pull-Up
4
8 reps
RPE 6
3
Sit Up
3
15 reps
RPE 6.5
4
Russian Twist
2
2
20 reps
15 reps
RPE 6.5
RPE 6
5
Eccentric Push Up
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
RPE 6
2
Squat (Bodyweight)
4
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
RPE 6
2
Squat (Bodyweight)
4
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Walking Lunge
5
8 reps
RPE 6
3
Jump Squat
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Walking Lunge
5
8 reps
RPE 6
3
Jump Squat
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
10 reps
RPE 6.5
2
Wall Sit
3
2.5 mins
RPE 6.5
3
Russian Twist
4
25 reps
RPE 7.5
4
Push Up
4
10-15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Walking Lunge
5
8 reps
RPE 6
3
Jump Squat
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
10 reps
RPE 6.5
2
Wall Sit
3
2.5 mins
RPE 6.5
3
Russian Twist
4
25 reps
RPE 7.5
4
Push Up
4
10-15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Walking Lunge
5
8 reps
RPE 6
3
Jump Squat
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Walking Lunge
5
8 reps
RPE 6
3
Jump Squat
3
15 reps
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Push Up
4 Sets
12 Reps
@6
2
Scapular Pull-Up
4 Sets
8 Reps
@6
3
Sit Up
3 Sets
15 Reps
@6.5
4
Russian Twist
2 Sets
2 Sets
20 Reps
15 Reps
@6.5
@6
5
Eccentric Push Up
4 Sets
8 Reps
@6
Day 2
1
Run
2 Sets
15 mins
@7.5
Day 3
1
Split Squat (Bodyweight)
3 Sets
12 Reps
@6.5
2
Walking Lunge
5 Sets
8 Reps
@6
3
Jump Squat
3 Sets
15 Reps
@8