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My workout

by RAHUL
3 athletes joined

Program Description

Build strength

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 19, 2024 07:44
  • Last Edited
    Jun 18, 2025 11:25

Summary

Transform your fitness routine with this comprehensive 4-week program designed for daily engagement. Each day features a mix of bodyweight and dumbbell exercises, including dips, push-ups, pull-ups, squats, and bicep curls, targeting all major muscle groups. With a focus on building strength and endurance, you'll challenge yourself with increasing reps and intensity throughout the week. Perfect for at-home workouts, this program empowers you to unlock your full potential, one rep at a time. Get ready to elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.4%
Chest
14.5%
Biceps
13.9%
Lats
12.1%
Upper Back
9.7%
Front Delts
7.3%
Abs
7.3%
Quadriceps
6.1%
Glutes
4.8%
Hamstrings
3.6%
Adductors
2.4%
Forearms
1.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
-
2
Push Up
2
1
20 reps
10 reps
-
-
3
Pull-Up (Bodyweight)
2
2
15 reps
10 reps
-
-
4
Squat (Bodyweight)
1
1
50 reps
20 reps
-
-
5
Bicep Curl (Dumbbell)
2
1
20 reps
10 reps
-
-
6
Plank
2
2 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Dip (Bodyweight)
3 Sets
10 Reps
-
2
Push Up
2 Sets
1 Set
20 Reps
10 Reps
-
-
3
Pull-Up (Bodyweight)
2 Sets
2 Sets
15 Reps
10 Reps
-
-
4
Squat (Bodyweight)
1 Set
1 Set
50 Reps
20 Reps
-
-
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
20 Reps
10 Reps
-
-
6
Plank
2 Sets
2 mins
-
Day 2
1
Dip (Bodyweight)
3 Sets
10 Reps
-
2
Push Up
2 Sets
1 Set
20 Reps
10 Reps
-
-
3
Pull-Up (Bodyweight)
2 Sets
2 Sets
15 Reps
10 Reps
-
-
4
Squat (Bodyweight)
1 Set
1 Set
50 Reps
20 Reps
-
-
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
20 Reps
10 Reps
-
-
6
Plank
2 Sets
2 mins
-
Day 3
1
Dip (Bodyweight)
3 Sets
10 Reps
-
2
Push Up
2 Sets
1 Set
20 Reps
10 Reps
-
-
3
Pull-Up (Bodyweight)
2 Sets
2 Sets
15 Reps
10 Reps
-
-
4
Squat (Bodyweight)
1 Set
1 Set
50 Reps
20 Reps
-
-
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
20 Reps
10 Reps
-
-
6
Plank
2 Sets
2 mins
-
Day 4
1
Dip (Bodyweight)
3 Sets
10 Reps
-
2
Push Up
2 Sets
1 Set
20 Reps
10 Reps
-
-
3
Pull-Up (Bodyweight)
2 Sets
2 Sets
15 Reps
10 Reps
-
-
4
Squat (Bodyweight)
1 Set
1 Set
50 Reps
20 Reps
-
-
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
20 Reps
10 Reps
-
-
6
Plank
2 Sets
2 mins
-
Day 5
1
Dip (Bodyweight)
3 Sets
10 Reps
-
2
Push Up
2 Sets
1 Set
20 Reps
10 Reps
-
-
3
Pull-Up (Bodyweight)
2 Sets
2 Sets
15 Reps
10 Reps
-
-
4
Squat (Bodyweight)
1 Set
1 Set
50 Reps
20 Reps
-
-
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
20 Reps
10 Reps
-
-
6
Plank
2 Sets
2 mins
-
Day 6
1
Dip (Bodyweight)
3 Sets
10 Reps
-
2
Push Up
2 Sets
1 Set
20 Reps
10 Reps
-
-
3
Pull-Up (Bodyweight)
2 Sets
2 Sets
15 Reps
10 Reps
-
-
4
Squat (Bodyweight)
1 Set
1 Set
50 Reps
20 Reps
-
-
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
20 Reps
10 Reps
-
-
6
Plank
2 Sets
2 mins
-
Day 7
1
Dip (Bodyweight)
3 Sets
10 Reps
-
2
Push Up
2 Sets
1 Set
20 Reps
10 Reps
-
-
3
Pull-Up (Bodyweight)
2 Sets
2 Sets
15 Reps
10 Reps
-
-
4
Squat (Bodyweight)
1 Set
1 Set
50 Reps
20 Reps
-
-
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
20 Reps
10 Reps
-
-
6
Plank
2 Sets
2 mins
-