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Jerma 30min

by Jeremy F.
1 athletes joined

Program Description

Building initial strength and small muscle gains to increase work capacity

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 22, 2024 04:03
  • Last Edited
    Sep 22, 2024 10:11
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Week 1
1 / 12 Weeks
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
2A
Push Up
2 Sets
2B
Ring Row
2 Sets
3
Goblet Squat
2 Sets
4A
Decline Push Up
2 Sets
4B
Pull-Up (Bodyweight)
2 Sets
5A
Hammer Curl
2 Sets
5B
Overhead Extension (Dumbbell)
2 Sets
Day 2
1
Lateral Raise (Dumbbell)
2 Sets
2A
Push Up
2 Sets
2B
Ring Row
2 Sets
3
Goblet Squat
2 Sets
4A
Decline Push Up
2 Sets
4B
Pull-Up (Bodyweight)
2 Sets
5A
Hammer Curl
2 Sets
5B
Overhead Extension (Dumbbell)
2 Sets