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BoostcampPNG
Upper/Lower/Cardio&Core
by Trey S.
2 athletes joined
Program Description
To improve run time and improve muscular strength.
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Powerbuilding
Equipment
At Home
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 30, 2024 02:17
Last Edited
Jul 15, 2024 02:42
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Week 1
1 / 4 Weeks
Day 2
1
Pull-Up (Band)
5 Sets
2
Dip (Bodyweight)
5 Sets
3
Push Up
5 Sets
4
Inverted Row
5 Sets
5
V-Up
5 Sets
6
Plank
5 Sets
7
Run
1 Set
Day 1
1
Run
1 Set
45 mins
2
V-Up
5 Sets
3
Plank
5 Sets
Day 3
1
Sit Up
5 Sets
2
Lying Leg Raise
5 Sets
3
Plank
5 Sets
4
Run
1 Set
Day 4
1
Pull-Up (Band)
5 Sets
2
Dip (Bodyweight)
5 Sets
3
Push Up
5 Sets
4
Inverted Row
5 Sets
5
V-Up
5 Sets
6
Plank
5 Sets
7
Run
1 Set
Day 5
1
Split Squat (Bodyweight)
5 Sets
2
Lunge (Bodyweight)
1 Set
50 Reps
3
Glute Bridge (Bodyweight)
1 Set
50 Reps
4
Squat (Bodyweight)
5 Sets
5
Standing Calf Raise
5 Sets
6
Run
1 Set
Day 1
1
Run
1 Set
45 mins
2
V-Up
5 Sets
3
Plank
5 Sets
Day 2
1
Pull-Up (Band)
5 Sets
2
Dip (Bodyweight)
5 Sets
3
Push Up
5 Sets
4
Inverted Row
5 Sets
5
V-Up
5 Sets
6
Plank
5 Sets
7
Run
1 Set
Day 3
1
Sit Up
5 Sets
2
Lying Leg Raise
5 Sets
3
Plank
5 Sets
4
Run
1 Set
Day 4
1
Pull-Up (Band)
5 Sets
2
Dip (Bodyweight)
5 Sets
3
Push Up
5 Sets
4
Inverted Row
5 Sets
5
V-Up
5 Sets
6
Plank
5 Sets
7
Run
1 Set
Day 5
1
Split Squat (Bodyweight)
5 Sets
2
Lunge (Bodyweight)
1 Set
50 Reps
3
Glute Bridge (Bodyweight)
1 Set
50 Reps
4
Squat (Bodyweight)
5 Sets
5
Standing Calf Raise
5 Sets
6
Run
1 Set
Day 1
1
Run
1 Set
45 mins
2
V-Up
5 Sets
3
Plank
5 Sets
Day 2
1
Pull-Up (Band)
5 Sets
2
Dip (Bodyweight)
5 Sets
3
Push Up
5 Sets
4
Inverted Row
5 Sets
5
V-Up
5 Sets
6
Plank
5 Sets
7
Run
1 Set
Day 3
1
Sit Up
5 Sets
2
Lying Leg Raise
5 Sets
3
Plank
5 Sets
4
Run
1 Set
Day 4
1
Pull-Up (Band)
5 Sets
2
Dip (Bodyweight)
5 Sets
3
Push Up
5 Sets
4
Inverted Row
5 Sets
5
V-Up
5 Sets
6
Plank
5 Sets
7
Run
1 Set
Day 5
1
Split Squat (Bodyweight)
5 Sets
2
Lunge (Bodyweight)
1 Set
50 Reps
3
Glute Bridge (Bodyweight)
1 Set
50 Reps
4
Squat (Bodyweight)
5 Sets
5
Standing Calf Raise
5 Sets
6
Run
1 Set
Day 1
1
Run
1 Set
45 mins
2
V-Up
5 Sets
3
Plank
5 Sets
Day 2
1
Pull-Up (Band)
5 Sets
2
Dip (Bodyweight)
5 Sets
3
Push Up
5 Sets
4
Inverted Row
5 Sets
5
V-Up
5 Sets
6
Plank
5 Sets
7
Run
1 Set
Day 3
1
Sit Up
5 Sets
2
Lying Leg Raise
5 Sets
3
Plank
5 Sets
4
Run
1 Set
Day 4
1
Pull-Up (Band)
5 Sets
2
Dip (Bodyweight)
5 Sets
3
Push Up
5 Sets
4
Inverted Row
5 Sets
5
V-Up
5 Sets
6
Plank
5 Sets
7
Run
1 Set
Day 5
1
Split Squat (Bodyweight)
5 Sets
2
Lunge (Bodyweight)
1 Set
50 Reps
3
Glute Bridge (Bodyweight)
1 Set
50 Reps
4
Squat (Bodyweight)
5 Sets
5
Standing Calf Raise
5 Sets
6
Run
1 Set