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Beginner-Intermediate Bodyweight fitness

by Dee H.
29 athletes joined

Program Description

This program can be done without any gym equipment, but adding resistance bands in for some exercises is optional for an additional challenge.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jan 05, 2025 08:32
  • Last Edited
    Sep 23, 2025 02:04

Summary

Kickstart your fitness journey with this 4-week Beginner-Intermediate Bodyweight Fitness program, designed for those looking to build strength and endurance without the need for equipment. With three sessions each week, you'll engage in a variety of dynamic exercises like Bear Crawls, Pike Push Ups, and Wall Sits, focusing on full-body movements that enhance your functional fitness. This program is perfect for anyone ready to challenge themselves and develop a solid foundation in bodyweight training. Get ready to transform your body and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Abs
17.2%
Quadriceps
14.1%
Glutes
13.8%
Triceps
9.2%
Hamstrings
8.4%
Front Delts
5.9%
Other
4.8%
Adductors
4.8%
Lower Back
4.6%
Chest
4.5%
Upper Back
3.5%
Middle Delts
3%
Lats
1.9%
Calves
1.4%
Full Body
1.4%
Biceps
0.8%
Plyometrics
0.2%
Stretching
0.2%
Abductors
0.1%
Forearms
0.1%
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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
Walk
1
5 mins
RPE 6.5
2
A Skip
1
3-5 mins
RPE 6.5
3
Inchworm
1
10-15 reps
RPE 6.5
4
Wall Sit
1
2-5 mins
RPE 6.5
5
Pike Push Up
3
8-10 reps
RPE 6.5
6
Lunge (Bodyweight)
3
8-10 reps
RPE 6.5
7
Plank with Shoulder Taps
3
8-10 reps
RPE 6.5
8
Iron Cross
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Turkish Get Up
2
8-10 reps
RPE 6.5
3
Dips Between Chairs
3
8-10 reps
RPE 6.5
4
Push Up (Incline)
3
8-10 reps
RPE 6.5
5
Rear Foot Elevated Split Squat
2
8-10 reps
RPE 6.5
6
Sumo Squat
3
8-10 reps
RPE 6.5
7
Marching Glute Bridge
3
8-10 reps
RPE 6.5
8
Cannonball Crunch
3
8-10 reps
RPE 6.5
9
Superman
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Lateral Jump
3
8-10 reps
RPE 6.5
3
Squat (Bodyweight)
3
8-10 reps
RPE 6.5
4
Turkish Get Up
2
8-10 reps
RPE 6.5
5
Bilateral Snapdown
3
8-10 reps
RPE 6.5
6
Hip Thrust (Bodyweight)
3
8-10 reps
RPE 6.5
7
Inchworm Walkout
2
8-10 reps
RPE 6.5
8
Scapular Push Up
3
8-10 reps
RPE 6.5
9
Plank with Shoulder Taps
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Turkish Get Up
2
8-10 reps
RPE 6.5
3
Rear Foot Elevated Split Squat
3
8-10 reps
RPE 6.5
4
Wall Press Dead Bug
2
8-10 reps
RPE 6.5
5
Iron Cross
3
8-10 reps
RPE 6.5
6
Lateral Shuffle
2
8-10 reps
RPE 6.5
7
Pike Push Up
3
8-10 reps
RPE 6.5
8
Push Up (Incline)
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bear Crawl
2
8-10 reps
RPE 6.5
3
Push Up (Knees)
3
8-10 reps
RPE 6.5
4
Skater Hop
3
8-10 reps
-
5
Dips Between Chairs
3
8-10 reps
RPE 6.5
6
Split Squat (Bodyweight)
3
8-10 reps
RPE 6.5
7
Superman
3
8-10 reps
RPE 6.5
8
Leg Pull-In
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6.5
2
Lateral Jump
3
8-10 reps
RPE 6.5
3
Bear Crawl
2
8-10 reps
RPE 6.5
4
Calf Raise (Bodyweight)
3
8-10 reps
RPE 6.5
5
Good Morning (Bodyweight)
3
8-10 reps
RPE 6.5
6
Narrow Push Up
2
8-10 reps
RPE 6.5
7
Dips Between Chairs
3
8-10 reps
RPE 6.5
8
Scapular Push Up
3
8-10 reps
RPE 6.5
9
Leg Pull-In
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6.5
2
Bear Crawl
2
8-10 reps
RPE 6.5
3
Pike Push Up
3
8-10 reps
RPE 6.5
4
Row Between Chairs
3
8-10 reps
RPE 6.5
5
Single Leg Calf Raise
2
8-10 reps
RPE 6.5
6
Lateral Lunge
3
8-10 reps
RPE 6.5
7
Hip Bridge March
3
8-10 reps
RPE 6.5
8
Copenhagen Plank
2
1-2 mins
RPE 6.5
9
Lying Leg Raise
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Lateral Bear Crawl
3
8-10 reps
RPE 6.5
3
Lateral Shuffle
3
8-10 reps
RPE 6.5
4
Sumo Squat
3
8-10 reps
RPE 6.5
5
Inch Worm + Push Up
2
8-10 reps
RPE 6.5
6
Skull Crusher (Bodyweight)
3
8-10 reps
RPE 6.5
7
Good Morning (Bodyweight)
3
8-10 reps
RPE 6.5
8
Modified Dragon Fly
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Sissy Squat
3
8-10 reps
RPE 6.5
3
Jump Squat
3
8-10 reps
RPE 6.5
4
Arm Circle
1
1-2 mins
RPE 6.5
5
Inchworm Walkout
2
8-10 reps
RPE 6.5
6
Pike Push Up
3
8-10 reps
RPE 6.5
7
Plank
1
1-2 mins
RPE 6.5
8
Plank with Shoulder Taps
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6.5
2
Lateral Bear Crawl
3
8-10 reps
RPE 6.5
3
Walking Lunge
2
8-10 reps
RPE 6.5
4
Sumo Squat
3
8-10 reps
RPE 6.5
5
Hip Thrust (Bodyweight)
3
8-10 reps
RPE 6.5
6
Hollow Rock
1
1-2 mins
RPE 6.5
7
Superman
3
8-10 reps
RPE 6.5
8
Inch Worm + Push Up
3
8-10 reps
RPE 6.5
9
Reverse Plank
1
1-2 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6.5
2
Lateral Shuffle
3
8-10 reps
RPE 6.5
3
Split Squat (Bodyweight)
3
8-10 reps
RPE 6.5
4
Sumo Squat
3
8-10 reps
RPE 6.5
5
Inchworm Walkout
3
8-10 reps
RPE 6.5
6
Push Up (Knees)
3
8-10 reps
RPE 6.5
7
Superman
3
8-10 reps
RPE 6.5
8
Hollow Hold
2
1-2 mins
RPE 6.5
9
Bird Dog
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6.5
2
Split Squat Jump
3
8-10 reps
RPE 6.5
3
Bear Crawl
3
8-10 reps
RPE 6.5
4
Plank with Shoulder Taps
3
8-10 reps
RPE 6.5
5
Sumo Squat
3
8-10 reps
RPE 6.5
6
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 6.5
7
Row Between Chairs
3
8-10 reps
RPE 6.5
8
Dips Between Chairs
3
8-10 reps
RPE 6.5
9
Cannonball Crunch
3
8-10 reps
RPE 6.5
Week 1
1 / 4 Weeks
Day 1
1
Walk
1 Set
5 mins
@6.5
2
A Skip
1 Set
3-5 mins
@6.5
3
Inchworm
1 Set
10-15 Reps
@6.5
4
Wall Sit
1 Set
2-5 mins
@6.5
5
Pike Push Up
3 Sets
8-10 Reps
@6.5
6
Lunge (Bodyweight)
3 Sets
8-10 Reps
@6.5
7
Plank with Shoulder Taps
3 Sets
8-10 Reps
@6.5
8
Iron Cross
3 Sets
8-10 Reps
@6.5
Day 2
1
Walk
1 Set
5 mins
-
2
Bear Crawl
2 Sets
8-10 Reps
@6.5
3
Push Up (Knees)
3 Sets
8-10 Reps
@6.5
4
Skater Hop
3 Sets
8-10 Reps
-
5
Dips Between Chairs
3 Sets
8-10 Reps
@6.5
6
Split Squat (Bodyweight)
3 Sets
8-10 Reps
@6.5
7
Superman
3 Sets
8-10 Reps
@6.5
8
Leg Pull-In
3 Sets
8-10 Reps
@6.5
Day 3
1
Walk
1 Set
5 mins
-
2
Sissy Squat
3 Sets
8-10 Reps
@6.5
3
Jump Squat
3 Sets
8-10 Reps
@6.5
4
Arm Circle
1 Set
1-2 mins
@6.5
5
Inchworm Walkout
2 Sets
8-10 Reps
@6.5
6
Pike Push Up
3 Sets
8-10 Reps
@6.5
7
Plank
1 Set
1-2 mins
@6.5
8
Plank with Shoulder Taps
3 Sets
8-10 Reps
@6.5