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XFI’s training program

by Filip M.
1 athletes joined

Program Description

This novice-friendly training program is designed to help you gain strength. This program is made for people that want to get in the gym but think that can get similar amount of muscle from training home

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 26, 2024 05:16
  • Last Edited
    Jun 18, 2025 10:03

Summary

Transform your strength and conditioning with XFI’s 6-week training program, designed for those ready to challenge their limits. Comprising five days of focused workouts each week, this program emphasizes both push and pull movements, utilizing bodyweight exercises and dumbbells to build muscle and enhance endurance. Whether you're mastering pull-ups or perfecting your push-ups, each session is crafted to boost your strength and sculpt your physique. Get ready to elevate your fitness journey and achieve your goals from the comfort of your home!
Muscle Engagement
Front
Back
MuscleSet
Triceps
19.2%
Biceps
13%
Upper Back
12.2%
Front Delts
11.4%
Lats
10.9%
Chest
7.8%
Quadriceps
5.8%
Forearms
4.7%
Glutes
4.7%
Hamstrings
3.1%
Middle Delts
3.1%
Other
2.6%
Adductors
1.2%
Abs
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
RPE 7.5
2
Pike Push Up
4
RPE 8
3
Push Up
3
RPE 8.5
4A
Burpee
2
RPE 10
4B
Dead Hang
2
RPE 10
5
Dips Between Chairs
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
RPE 7.5
2
Pike Push Up
4
RPE 8
3
Push Up
3
RPE 8.5
4A
Burpee
2
RPE 10
4B
Dead Hang
2
RPE 10
5
Dips Between Chairs
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
RPE 7.5
2
Pike Push Up
4
RPE 8
3
Push Up
3
RPE 8.5
4A
Burpee
2
RPE 10
4B
Dead Hang
2
RPE 10
5
Dips Between Chairs
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
RPE 7.5
2
Pike Push Up
4
RPE 8
3
Push Up
3
RPE 8.5
4A
Burpee
2
RPE 10
4B
Dead Hang
2
RPE 10
5
Dips Between Chairs
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
RPE 7.5
2
Pike Push Up
4
RPE 8
3
Push Up
3
RPE 8.5
4A
Burpee
2
RPE 10
4B
Dead Hang
2
RPE 10
5
Dips Between Chairs
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
RPE 7.5
2
Pike Push Up
4
RPE 8
3
Push Up
3
RPE 8.5
4A
Burpee
2
RPE 10
4B
Dead Hang
2
RPE 10
5
Dips Between Chairs
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8
2
Chin-Up (Bodyweight)
3
RPE 10
3
TRX Row
3
RPE 9
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8
2
Chin-Up (Bodyweight)
3
RPE 10
3
TRX Row
3
RPE 9
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8
2
Chin-Up (Bodyweight)
3
RPE 10
3
TRX Row
3
RPE 9
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8
2
Chin-Up (Bodyweight)
3
RPE 10
3
TRX Row
3
RPE 9
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8
2
Chin-Up (Bodyweight)
3
RPE 10
3
TRX Row
3
RPE 9
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8
2
Chin-Up (Bodyweight)
3
RPE 10
3
TRX Row
3
RPE 9
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
2
RPE 6.5
RPE 8
2
Bulgarian Split Squat (Bodyweight)
3
RPE 9
3
Lunge (Bodyweight)
3
RPE 10
4
Skull Crusher (Barbell)
3
RPE 8
5
Skull Crusher (Dumbbell)
3
RPE 10
6
Bicep Curl (Dumbbell)
3
RPE 7.5
7
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
2
RPE 6.5
RPE 8
2
Bulgarian Split Squat (Bodyweight)
3
RPE 9
3
Lunge (Bodyweight)
3
RPE 10
4
Skull Crusher (Barbell)
3
RPE 8
5
Skull Crusher (Dumbbell)
3
RPE 10
6
Bicep Curl (Dumbbell)
3
RPE 7.5
7
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
2
RPE 6.5
RPE 8
2
Bulgarian Split Squat (Bodyweight)
3
RPE 9
3
Lunge (Bodyweight)
3
RPE 10
4
Skull Crusher (Barbell)
3
RPE 8
5
Skull Crusher (Dumbbell)
3
RPE 10
6
Bicep Curl (Dumbbell)
3
RPE 7.5
7
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
2
RPE 6.5
RPE 8
2
Bulgarian Split Squat (Bodyweight)
3
RPE 9
3
Lunge (Bodyweight)
3
RPE 10
4
Skull Crusher (Barbell)
3
RPE 8
5
Skull Crusher (Dumbbell)
3
RPE 10
6
Bicep Curl (Dumbbell)
3
RPE 7.5
7
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
2
RPE 6.5
RPE 8
2
Bulgarian Split Squat (Bodyweight)
3
RPE 9
3
Lunge (Bodyweight)
3
RPE 10
4
Skull Crusher (Barbell)
3
RPE 8
5
Skull Crusher (Dumbbell)
3
RPE 10
6
Bicep Curl (Dumbbell)
3
RPE 7.5
7
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
2
RPE 6.5
RPE 8
2
Bulgarian Split Squat (Bodyweight)
3
RPE 9
3
Lunge (Bodyweight)
3
RPE 10
4
Skull Crusher (Barbell)
3
RPE 8
5
Skull Crusher (Dumbbell)
3
RPE 10
6
Bicep Curl (Dumbbell)
3
RPE 7.5
7
Hammer Curl
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
RPE 7.5
2
Pike Push Up
4
RPE 8
3
Push Up
3
RPE 8.5
4A
Burpee
2
RPE 10
4B
Dead Hang
2
RPE 10
5
Dips Between Chairs
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
RPE 7.5
2
Pike Push Up
4
RPE 8
3
Push Up
3
RPE 8.5
4A
Burpee
2
RPE 10
4B
Dead Hang
2
RPE 10
5
Dips Between Chairs
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
RPE 7.5
2
Pike Push Up
4
RPE 8
3
Push Up
3
RPE 8.5
4A
Burpee
2
RPE 10
4B
Dead Hang
2
RPE 10
5
Dips Between Chairs
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
RPE 7.5
2
Pike Push Up
4
RPE 8
3
Push Up
3
RPE 8.5
4A
Burpee
2
RPE 10
4B
Dead Hang
2
RPE 10
5
Dips Between Chairs
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
RPE 7.5
2
Pike Push Up
4
RPE 8
3
Push Up
3
RPE 8.5
4A
Burpee
2
RPE 10
4B
Dead Hang
2
RPE 10
5
Dips Between Chairs
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
RPE 7.5
2
Pike Push Up
4
RPE 8
3
Push Up
3
RPE 8.5
4A
Burpee
2
RPE 10
4B
Dead Hang
2
RPE 10
5
Dips Between Chairs
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8
2
Chin-Up (Bodyweight)
3
RPE 10
3
TRX Row
3
RPE 9
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8
2
Chin-Up (Bodyweight)
3
RPE 10
3
TRX Row
3
RPE 9
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8
2
Chin-Up (Bodyweight)
3
RPE 10
3
TRX Row
3
RPE 9
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8
2
Chin-Up (Bodyweight)
3
RPE 10
3
TRX Row
3
RPE 9
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8
2
Chin-Up (Bodyweight)
3
RPE 10
3
TRX Row
3
RPE 9
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8
2
Chin-Up (Bodyweight)
3
RPE 10
3
TRX Row
3
RPE 9
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Hammer Curl
2
10 reps
RPE 10
Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@8
2
Chin-Up (Bodyweight)
3 Sets
@10
3
TRX Row
3 Sets
@9
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@9
5
Hammer Curl
2 Sets
10 Reps
@10
Day 1
1
Decline Push Up
3 Sets
@7.5
2
Pike Push Up
4 Sets
@8
3
Push Up
3 Sets
@8.5
4A
Burpee
2 Sets
@10
4B
Dead Hang
2 Sets
@10
5
Dips Between Chairs
3 Sets
@10
Day 4
1
Decline Push Up
3 Sets
@7.5
2
Pike Push Up
4 Sets
@8
3
Push Up
3 Sets
@8.5
4A
Burpee
2 Sets
@10
4B
Dead Hang
2 Sets
@10
5
Dips Between Chairs
3 Sets
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
@8
2
Chin-Up (Bodyweight)
3 Sets
@10
3
TRX Row
3 Sets
@9
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@9
5
Hammer Curl
2 Sets
10 Reps
@10
Day 3
1
Squat (Bodyweight)
1 Set
2 Sets
@6.5
@8
2
Bulgarian Split Squat (Bodyweight)
3 Sets
@9
3
Lunge (Bodyweight)
3 Sets
@10
4
Skull Crusher (Barbell)
3 Sets
@8
5
Skull Crusher (Dumbbell)
3 Sets
@10
6
Bicep Curl (Dumbbell)
3 Sets
@7.5
7
Hammer Curl
3 Sets
@10