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PROJECT: LAB lazy ass bodyweight workout

by Timothy T.

Program Description

Idek, just resistance training with a pullup bar and dip bars if possible. Maybe Bulgarian sandbags. Just tryna get better looking chest and abs as well as growing forearms and wrist (if that's even possible) with as little time as possible so I can hangout with M.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 22, 2025 06:54
  • Last Edited
    Jun 18, 2025 07:50

Summary

**PROJECT: LAB** is a 16-week bodyweight workout program designed for those ready to break free from the couch and build strength at home. With three sessions per week, you'll engage in effective exercises like push-ups, pull-ups, and dips, targeting your chest, back, and core. Each workout is structured to maximize your reps and intensity, ensuring you progress and stay motivated. Perfect for all fitness levels, this program requires no equipment—just your body and determination. Get ready to transform your fitness routine!
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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
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
60+ reps
-
2
Pull-Up (Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
60+ reps
-
2
Pull-Up (Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
60+ reps
-
2
Pull-Up (Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
60+ reps
-
2
Pull-Up (Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
60+ reps
-
2
Pull-Up (Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
60+ reps
-
2
Pull-Up (Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
60+ reps
-
2
Pull-Up (Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
60+ reps
-
2
Pull-Up (Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
60+ reps
-
2
Pull-Up (Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
60+ reps
-
2
Pull-Up (Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
60+ reps
-
2
Pull-Up (Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
60+ reps
-
2
Pull-Up (Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
60+ reps
-
2
Pull-Up (Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
60+ reps
-
2
Pull-Up (Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
60+ reps
-
2
Pull-Up (Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
60+ reps
-
2
Pull-Up (Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
60+ reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
60+ reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
60+ reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
60+ reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
60+ reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
60+ reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
60+ reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
60+ reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
60+ reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
60+ reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
60+ reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
60+ reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
60+ reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
60+ reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
60+ reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
60+ reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
40+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
60+ reps
-
2
Wide Grip Pull-Up
1
30+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
60+ reps
-
2
Wide Grip Pull-Up
1
30+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
60+ reps
-
2
Wide Grip Pull-Up
1
30+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
60+ reps
-
2
Wide Grip Pull-Up
1
30+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
60+ reps
-
2
Wide Grip Pull-Up
1
30+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
60+ reps
-
2
Wide Grip Pull-Up
1
30+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
60+ reps
-
2
Wide Grip Pull-Up
1
30+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
60+ reps
-
2
Wide Grip Pull-Up
1
30+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
60+ reps
-
2
Wide Grip Pull-Up
1
30+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
60+ reps
-
2
Wide Grip Pull-Up
1
30+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
60+ reps
-
2
Wide Grip Pull-Up
1
30+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
60+ reps
-
2
Wide Grip Pull-Up
1
30+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
60+ reps
-
2
Wide Grip Pull-Up
1
30+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
60+ reps
-
2
Wide Grip Pull-Up
1
30+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
60+ reps
-
2
Wide Grip Pull-Up
1
30+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
60+ reps
-
2
Wide Grip Pull-Up
1
30+ reps
-
3
Dip (Bodyweight)
1
30+ reps
-
4
Chin-Up (Bodyweight)
1
30+ reps
-
5
Ab Wheel
3
10 reps
-
6
Wrist Curls
4
30+ reps
-
Week 1
1 / 16 Weeks
Day 1
1
Push Up (Incline)
1 Set
60+ Reps
-
2
Pull-Up (Bodyweight)
1 Set
40+ Reps
-
3
Dip (Bodyweight)
1 Set
30+ Reps
-
4
Chin-Up (Bodyweight)
1 Set
30+ Reps
-
5
Ab Wheel
3 Sets
10 Reps
-
6
Wrist Curls
4 Sets
30+ Reps
-
Day 2
1
Push Up
1 Set
60+ Reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
40+ Reps
-
3
Dip (Bodyweight)
1 Set
30+ Reps
-
4
Chin-Up (Bodyweight)
1 Set
30+ Reps
-
5
Ab Wheel
3 Sets
10 Reps
-
6
Wrist Curls
4 Sets
30+ Reps
-
Day 3
1
Pike Push Up
1 Set
60+ Reps
-
2
Wide Grip Pull-Up
1 Set
30+ Reps
-
3
Dip (Bodyweight)
1 Set
30+ Reps
-
4
Chin-Up (Bodyweight)
1 Set
30+ Reps
-
5
Ab Wheel
3 Sets
10 Reps
-
6
Wrist Curls
4 Sets
30+ Reps
-