Question 1

Is Body Weight Home Training free?

Accepted Answer

Yes, Body Weight Home Training is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.

Question 2

What equipment do I need?

Accepted Answer

This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Question 3

How long are the workouts?

Accepted Answer

Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Question 4

How many days per week?

Accepted Answer

Body Weight Home Training is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

Question 5

How long is the full program?

Accepted Answer

The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Question 6

Where do I access this program?

Accepted Answer

Body Weight Home Training is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

#	Exercise	Sets	Reps	Load
1	Rear Delt Row	2	8 reps	@10
2	Bulgarian Split Squat (Bodyweight)	2	8 reps	@10
3	Push Up	2	10 reps	@10
4	Reverse Abs Crunch (Bodyweight)	2	10 reps	@10
5	Pull-Up (Bodyweight)	2	5 reps	@10
6	Superman	2	10 reps	@10
7	Narrow Push Up	2	5 reps	@10
8	Calf Raise (Bodyweight)	2	10 reps	@10
9	Bicep Curl (Cable)	2	6 reps	@10
10	Side Plank	2	10 reps	@10
11	Pike Push Up	2	6 reps	@10
12	Cat Cow and T-Spine Rotation	2	6 reps	@6
13	Stretching	1	1 min	@6

#	Exercise	Sets	Reps	Load
1	Rear Delt Row	2	8 reps	@10
2	Bulgarian Split Squat (Bodyweight)	2	8 reps	@10
3	Push Up	2	10 reps	@10
4	Reverse Abs Crunch (Bodyweight)	2	10 reps	@10
5	Pull-Up (Bodyweight)	2	5 reps	@10
6	Superman	2	10 reps	@10
7	Narrow Push Up	2	5 reps	@10
8	Calf Raise (Bodyweight)	2	10 reps	@10
9	Bicep Curl (Cable)	2	6 reps	@10
10	Side Plank	2	10 reps	@10
11	Pike Push Up	2	6 reps	@10
12	Cat Cow and T-Spine Rotation	2	6 reps	@6
13	Stretching	1	1 min	@6

#	Exercise	Sets	Reps	Load
1	Rear Delt Row	2	8 reps	@10
2	Bulgarian Split Squat (Bodyweight)	2	8 reps	@10
3	Push Up	2	10 reps	@10
4	Reverse Abs Crunch (Bodyweight)	2	10 reps	@10
5	Pull-Up (Bodyweight)	2	5 reps	@10
6	Superman	2	10 reps	@10
7	Narrow Push Up	2	5 reps	@10
8	Calf Raise (Bodyweight)	2	10 reps	@10
9	Bicep Curl (Cable)	2	6 reps	@10
10	Side Plank	2	10 reps	@10
11	Pike Push Up	2	6 reps	@10
12	Cat Cow and T-Spine Rotation	2	6 reps	@6
13	Stretching	1	1 min	@6

Body Weight Home Training

Overview

Who it's for

Muscle engagement

Common questions

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