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BoostcampPNG

Daily Body Weight

by Bhavin S.

Program Description

Unlock your potential with the Daily Body Weight program, a comprehensive 4-week journey designed to elevate your fitness using just your body weight. Committing to 7 days a week, this program focuses on building strength, endurance, and flexibility through dynamic movements that challenge every muscle group. Perfect for all fitness levels, you’ll experience progressive workouts that keep you engaged and motivated. Transform your body and boost your confidence with this effective, no-equipment-required routine!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 23, 2025 03:29
  • Last Edited
    Dec 23, 2025 03:30
Muscle Engagement
Front
Back
MuscleSet
Abs
21.2%
Chest
12.1%
Triceps
12.1%
Front Delts
12.1%
Lats
6.1%
Upper Back
6.1%
Quadriceps
6.1%
Glutes
6.1%
Hamstrings
6.1%
Cardio
6.1%
Biceps
3%
Adductors
3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
40 reps
RPE 10
2
Pull-Up (Bodyweight)
1
15 reps
RPE 10
3
Squat (Bodyweight)
1
60 reps
RPE 10
4
Dip (Bodyweight)
1
20 reps
RPE 10
5
Mountain Climber
1
30 reps
RPE 10
6
Lying Leg Raise
1
20 reps
RPE 10
7
Plank
1
45 mins
RPE 10
8
Treadmill
1
20 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Push Up
1 Set
40 Reps
@10
2
Pull-Up (Bodyweight)
1 Set
15 Reps
@10
3
Squat (Bodyweight)
1 Set
60 Reps
@10
4
Dip (Bodyweight)
1 Set
20 Reps
@10
5
Mountain Climber
1 Set
30 Reps
@10
6
Lying Leg Raise
1 Set
20 Reps
@10
7
Plank
1 Set
45 mins
@10
8
Treadmill
1 Set
20 mins
-
Day 2
1
Push Up
1 Set
40 Reps
@10
2
Pull-Up (Bodyweight)
1 Set
15 Reps
@10
3
Squat (Bodyweight)
1 Set
60 Reps
@10
4
Dip (Bodyweight)
1 Set
20 Reps
@10
5
Mountain Climber
1 Set
30 Reps
@10
6
Lying Leg Raise
1 Set
20 Reps
@10
7
Plank
1 Set
45 mins
@10
8
Treadmill
1 Set
20 mins
-
Day 3
1
Push Up
1 Set
40 Reps
@10
2
Pull-Up (Bodyweight)
1 Set
15 Reps
@10
3
Squat (Bodyweight)
1 Set
60 Reps
@10
4
Dip (Bodyweight)
1 Set
20 Reps
@10
5
Mountain Climber
1 Set
30 Reps
@10
6
Lying Leg Raise
1 Set
20 Reps
@10
7
Plank
1 Set
45 mins
@10
8
Treadmill
1 Set
20 mins
-
Day 4
1
Push Up
1 Set
40 Reps
@10
2
Pull-Up (Bodyweight)
1 Set
15 Reps
@10
3
Squat (Bodyweight)
1 Set
60 Reps
@10
4
Dip (Bodyweight)
1 Set
20 Reps
@10
5
Mountain Climber
1 Set
30 Reps
@10
6
Lying Leg Raise
1 Set
20 Reps
@10
7
Plank
1 Set
45 mins
@10
8
Treadmill
1 Set
20 mins
-
Day 5
1
Push Up
1 Set
40 Reps
@10
2
Pull-Up (Bodyweight)
1 Set
15 Reps
@10
3
Squat (Bodyweight)
1 Set
60 Reps
@10
4
Dip (Bodyweight)
1 Set
20 Reps
@10
5
Mountain Climber
1 Set
30 Reps
@10
6
Lying Leg Raise
1 Set
20 Reps
@10
7
Plank
1 Set
45 mins
@10
8
Treadmill
1 Set
20 mins
-
Day 6
1
Push Up
1 Set
40 Reps
@10
2
Pull-Up (Bodyweight)
1 Set
15 Reps
@10
3
Squat (Bodyweight)
1 Set
60 Reps
@10
4
Dip (Bodyweight)
1 Set
20 Reps
@10
5
Mountain Climber
1 Set
30 Reps
@10
6
Lying Leg Raise
1 Set
20 Reps
@10
7
Plank
1 Set
45 mins
@10
8
Treadmill
1 Set
20 mins
-
Day 7
1
Push Up
1 Set
40 Reps
@10
2
Pull-Up (Bodyweight)
1 Set
15 Reps
@10
3
Squat (Bodyweight)
1 Set
60 Reps
@10
4
Dip (Bodyweight)
1 Set
20 Reps
@10
5
Mountain Climber
1 Set
30 Reps
@10
6
Lying Leg Raise
1 Set
20 Reps
@10
7
Plank
1 Set
45 mins
@10
8
Treadmill
1 Set
20 mins
-