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Bodyweight Bulldozer

by Soumyadip C.

Program Description

Unleash your strength with the Bodyweight Bulldozer, a dynamic 3-week program designed to sculpt your physique using just your bodyweight. With 9 intense sessions each week, you’ll tackle fundamental movements like pull-ups, push-ups, and squats, pushing your limits through AMRAP sets that challenge your endurance and build muscle. This program is perfect for those looking to enhance their strength and conditioning without the need for equipment. Get ready to bulldoze through barriers and emerge stronger than ever!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    3 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 15, 2025 05:59
  • Last Edited
    Oct 15, 2025 08:59
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
11.7%
Lats
11.2%
Upper Back
8.3%
Chest
7.3%
Quadriceps
7.3%
Abs
6.3%
Rear Delts
6.3%
Middle Delts
5.8%
Glutes
5.8%
Biceps
4.9%
Hamstrings
4.4%
Neck
3.2%
Adductors
2.9%
Calves
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Handstand Push Up
3
AMRAP
-
3
Push Up
3
AMRAP
-
4
Squat (Bodyweight)
3
AMRAP
-
5
Ring Row
2
AMRAP
-
6
Hanging Leg Raise
3
AMRAP
-
7
Neck Curl
2
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Handstand Push Up
3
AMRAP
-
3
Push Up
3
AMRAP
-
4
Squat (Bodyweight)
3
AMRAP
-
5
Ring Row
2
AMRAP
-
6
Hanging Leg Raise
3
AMRAP
-
7
Neck Curl
2
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Handstand Push Up
3
AMRAP
-
3
Push Up
3
AMRAP
-
4
Squat (Bodyweight)
3
AMRAP
-
5
Ring Row
2
AMRAP
-
6
Hanging Leg Raise
3
AMRAP
-
7
Neck Curl
2
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Handstand Push Up
3
AMRAP
-
3
Push Up
3
AMRAP
-
4
Squat (Bodyweight)
3
AMRAP
-
5
Ring Row
2
AMRAP
-
6
Band Face Pull
3
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Handstand Push Up
3
AMRAP
-
3
Push Up
3
AMRAP
-
4
Squat (Bodyweight)
3
AMRAP
-
5
Ring Row
2
AMRAP
-
6
Band Face Pull
3
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Handstand Push Up
3
AMRAP
-
3
Push Up
3
AMRAP
-
4
Squat (Bodyweight)
3
AMRAP
-
5
Ring Row
2
AMRAP
-
6
Band Face Pull
3
-
7
Calf Raise (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Handstand Push Up
3
AMRAP
-
3
Push Up
3
AMRAP
-
4
Squat (Bodyweight)
3
AMRAP
-
5
Ring Row
2
AMRAP
-
6
Hanging Leg Raise
3
AMRAP
-
7
Neck Curl
2
12-15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Handstand Push Up
3
AMRAP
-
3
Push Up
3
AMRAP
-
4
Squat (Bodyweight)
3
AMRAP
-
5
Ring Row
2
AMRAP
-
6
Hanging Leg Raise
3
AMRAP
-
7
Neck Curl
2
12-15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Handstand Push Up
3
AMRAP
-
3
Push Up
3
AMRAP
-
4
Squat (Bodyweight)
3
AMRAP
-
5
Ring Row
2
AMRAP
-
6
Hanging Leg Raise
3
AMRAP
-
7
Neck Curl
2
12-15 reps
RPE 6.5
Week 1
1 / 3 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
2
Handstand Push Up
3 Sets
AMRAP
-
3
Push Up
3 Sets
AMRAP
-
4
Squat (Bodyweight)
3 Sets
AMRAP
-
5
Ring Row
2 Sets
AMRAP
-
6
Hanging Leg Raise
3 Sets
AMRAP
-
7
Neck Curl
2 Sets
12-15 Reps
@6.5
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
2
Handstand Push Up
3 Sets
AMRAP
-
3
Push Up
3 Sets
AMRAP
-
4
Squat (Bodyweight)
3 Sets
AMRAP
-
5
Ring Row
2 Sets
AMRAP
-
6
Hanging Leg Raise
3 Sets
AMRAP
-
7
Neck Curl
2 Sets
12-15 Reps
@6.5
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
2
Handstand Push Up
3 Sets
AMRAP
-
3
Push Up
3 Sets
AMRAP
-
4
Squat (Bodyweight)
3 Sets
AMRAP
-
5
Ring Row
2 Sets
AMRAP
-
6
Band Face Pull
3 Sets
-
7
Calf Raise (Bodyweight)
2 Sets
AMRAP
-