☕️ Body Tea, Body Matcha 🍵

by Daejah M.

Program Description

**Body Tea, Body Matcha** is a dynamic 4-week workout program designed to elevate your fitness game with 20 training sessions. This program combines strength and cardio, utilizing compound lifts like squats and deadlifts, alongside core-focused exercises such as planks and Russian twists. Each week is structured to maximize your gains while keeping your workouts fresh and engaging. Get ready to build strength, enhance endurance, and sculpt your body with this comprehensive training plan!

Program Overview

Level
Intermediate
Goal
Bodyweight Fitness, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
10 minutes
Created
Mar 16, 2026 09:39
Last Edited
Mar 16, 2026 10:05

Muscle Engagement

Front

Back

MuscleSet

Abs

35%

Glutes

12.7%

Quadriceps

10.6%

Hamstrings

9.5%

Upper Back

8.5%

Lats

6.4%

Biceps

5.3%

Cardio

3.5%

Lower Back

3.2%

Olympic

2.1%

Forearms

2.1%

Adductors

1.1%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

10 reps

Deadlift (Barbell)

5 reps

Hip Thrust (Machine)

10 reps

Hang Clean

10 reps

Plank

2 mins

Sit Up

35 reps

Prowler Push

1 mins

Russian Twist

10 reps

Cardio

20 mins

Day 1

Squat (Barbell)

10 reps

Deadlift (Barbell)

5 reps

Hip Thrust (Machine)

10 reps

Hang Clean

10 reps

Plank

2 mins

Sit Up

35 reps

Prowler Push

1 mins

Russian Twist

10 reps

Cardio

20 mins

Day 1

Squat (Barbell)

10 reps

Deadlift (Barbell)

5 reps

Hip Thrust (Machine)

10 reps

Hang Clean

10 reps

Plank

2 mins

Sit Up

35 reps

Prowler Push

1 mins

Russian Twist

10 reps

Cardio

20 mins

Day 1

Squat (Barbell)

10 reps

Deadlift (Barbell)

5 reps

Hip Thrust (Machine)

10 reps

Hang Clean

10 reps

Plank

2 mins

Sit Up

35 reps

Prowler Push

1 mins

Russian Twist

10 reps

Cardio

20 mins

Day 2

Cardio

45 mins

Day 2

Cardio

45 mins

Day 2

Cardio

45 mins

Day 2

Cardio

45 mins

Day 3

Lat Pulldown

10 reps

Bicep Curl (EZ Bar)

10 reps

Pull-Up (Band)

8 reps

One Arm Bent Over Row

10 reps

Plank

2 mins

Prowler Push

1 mins

Russian Twist

10 reps

Sit Up

35 reps

Cardio

20 mins

Day 3

Lat Pulldown

10 reps

Bicep Curl (EZ Bar)

10 reps

Pull-Up (Band)

8 reps

One Arm Bent Over Row

10 reps

Plank

2 mins

Prowler Push

1 mins

Russian Twist

10 reps

Sit Up

35 reps

Cardio

20 mins

Day 3

Lat Pulldown

10 reps

Bicep Curl (EZ Bar)

10 reps

Pull-Up (Band)

8 reps

One Arm Bent Over Row

10 reps

Plank

2 mins

Prowler Push

1 mins

Russian Twist

10 reps

Sit Up

35 reps

Cardio

20 mins

Day 3

Lat Pulldown

10 reps

Bicep Curl (EZ Bar)

10 reps

Pull-Up (Band)

8 reps

One Arm Bent Over Row

10 reps

Plank

2 mins

Prowler Push

1 mins

Russian Twist

10 reps

Sit Up

35 reps

Cardio

20 mins

Day 4

Cardio

45 mins

Day 4

Cardio

45 mins

Day 4

Cardio

45 mins

Day 4

Cardio

45 mins

Day 5

Decline Crunch

15 reps

Suitcase Carry

1 mins

Landmine Twist

15 reps

Lying Leg Raise

15 reps

Side Crunch (Cable)

15 reps

Abs Crunch (Weighted)

15 reps

Abs Crunch (Bodyweight)

25 reps

Sit Up

35 reps

Cardio

20 mins

Day 5

Decline Crunch

15 reps

Suitcase Carry

1 mins

Landmine Twist

15 reps

Lying Leg Raise

15 reps

Side Crunch (Cable)

15 reps

Abs Crunch (Weighted)

15 reps

Abs Crunch (Bodyweight)

25 reps

Sit Up

35 reps

Cardio

20 mins

Day 5

Decline Crunch

15 reps

Suitcase Carry

1 mins

Landmine Twist

15 reps

Lying Leg Raise

15 reps

Side Crunch (Cable)

15 reps

Abs Crunch (Weighted)

15 reps

Abs Crunch (Bodyweight)

25 reps

Sit Up

35 reps

Cardio

20 mins

Day 5

Decline Crunch

15 reps

Suitcase Carry

1 mins

Landmine Twist

15 reps

Lying Leg Raise

15 reps

Side Crunch (Cable)

15 reps

Abs Crunch (Weighted)

15 reps

Abs Crunch (Bodyweight)

25 reps

Sit Up

35 reps

Cardio

20 mins

Day 1

Squat (Barbell)

3 Sets

10 Reps

Deadlift (Barbell)

3 Sets

5 Reps

Hip Thrust (Machine)

3 Sets

10 Reps

Hang Clean

3 Sets

10 Reps

Plank

3 Sets

2 mins

Sit Up

3 Sets

35 Reps

Prowler Push

3 Sets

1 mins

Russian Twist

3 Sets

10 Reps

Cardio

1 Set

20 mins

Day 2

Cardio

1 Set

45 mins

Day 3

Lat Pulldown

3 Sets

10 Reps

Bicep Curl (EZ Bar)

3 Sets

10 Reps

Pull-Up (Band)

3 Sets

8 Reps

One Arm Bent Over Row

3 Sets

10 Reps

Plank

3 Sets

2 mins

Prowler Push

3 Sets

1 mins

Russian Twist

3 Sets

10 Reps

Sit Up

3 Sets

35 Reps

Cardio

1 Set

20 mins

Day 4

Cardio

1 Set

45 mins

Day 5

Decline Crunch

3 Sets

15 Reps

Suitcase Carry

3 Sets

1 mins

Landmine Twist

3 Sets

15 Reps

Lying Leg Raise

3 Sets

15 Reps

Side Crunch (Cable)

3 Sets

15 Reps

Abs Crunch (Weighted)

3 Sets

15 Reps

Abs Crunch (Bodyweight)

3 Sets

25 Reps

Sit Up

3 Sets

35 Reps

Cardio

1 Set

20 mins