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Body weight and bands

by John M.

Program Description

Maintain and some athleticism

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 01, 2026 01:27
  • Last Edited
    Apr 03, 2026 02:11
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.8%
Hamstrings
12.7%
Glutes
12.7%
Abs
11.4%
Triceps
9.7%
Front Delts
8.5%
Chest
7.3%
Lats
7.3%
Upper Back
4.9%
Lower Back
3.6%
Forearms
2.4%
Adductors
1.8%
Biceps
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
2A
Push Up
3
6-12 reps
RPE 8
3A
Inverted Row
3
6-10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4B
Plank
2
1 mins
RPE 8
5
Banded Push Down
2
10-15 reps
RPE 8
6A
Banded Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
2A
Push Up
3
6-12 reps
RPE 8
3A
Inverted Row
3
6-10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4B
Plank
2
1 mins
RPE 8
5
Banded Push Down
2
10-15 reps
RPE 8
6A
Banded Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
2A
Push Up
3
6-12 reps
RPE 8
3A
Inverted Row
3
6-10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4B
Plank
2
1 mins
RPE 8
5
Banded Push Down
2
10-15 reps
RPE 8
6A
Banded Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
2A
Push Up
3
6-12 reps
RPE 8
3A
Inverted Row
3
6-10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4B
Plank
2
1 mins
RPE 8
5
Banded Push Down
2
10-15 reps
RPE 8
6A
Banded Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
2A
Push Up
3
6-12 reps
RPE 8
3A
Inverted Row
3
6-10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4B
Plank
2
1 mins
RPE 8
5
Banded Push Down
2
10-15 reps
RPE 8
6A
Banded Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
2A
Push Up
3
6-12 reps
RPE 8
3A
Inverted Row
3
6-10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4B
Plank
2
1 mins
RPE 8
5
Banded Push Down
2
10-15 reps
RPE 8
6A
Banded Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
2A
Push Up
3
6-12 reps
RPE 8
3A
Inverted Row
3
6-10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4B
Plank
2
1 mins
RPE 8
5
Banded Push Down
2
10-15 reps
RPE 8
6A
Banded Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
2A
Push Up
3
6-12 reps
RPE 8
3A
Inverted Row
3
6-10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4B
Plank
2
1 mins
RPE 8
5
Banded Push Down
2
10-15 reps
RPE 8
6A
Banded Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
2A
Push Up
3
6-12 reps
RPE 8
3A
Inverted Row
3
6-10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4B
Plank
2
1 mins
RPE 8
5
Banded Push Down
2
10-15 reps
RPE 8
6A
Banded Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
2A
Push Up
3
6-12 reps
RPE 8
3A
Inverted Row
3
6-10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4B
Plank
2
1 mins
RPE 8
5
Banded Push Down
2
10-15 reps
RPE 8
6A
Banded Curl
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
10-16 reps
RPE 7
2A
Ring Row
3
6-10 reps
RPE 7
3A
Ring Dip
3
6-10 reps
RPE 7
4
Single Leg Romanian Deadlift
3
8-10 reps
RPE 7
5A
Ab Wheel
2
8 reps
RPE 8
6
Kettlebell Swing
2
10-15 reps
RPE 7
7A
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
10-16 reps
RPE 7
2A
Ring Row
3
6-10 reps
RPE 7
3A
Ring Dip
3
6-10 reps
RPE 7
4
Single Leg Romanian Deadlift
3
8-10 reps
RPE 7
5A
Ab Wheel
3
8-12 reps
RPE 7
6
Kettlebell Swing
2
10-15 reps
RPE 7
7A
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
10-16 reps
RPE 7
2A
Ring Row
3
6-10 reps
RPE 7
3A
Ring Dip
3
6-10 reps
RPE 7
4
Single Leg Romanian Deadlift
3
8-10 reps
RPE 7
5A
Ab Wheel
3
8-12 reps
RPE 7
6
Kettlebell Swing
2
10-15 reps
RPE 7
7A
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
10-16 reps
RPE 7
2A
Ring Row
3
6-10 reps
RPE 7
3A
Ring Dip
3
6-10 reps
RPE 7
4
Single Leg Romanian Deadlift
3
8-10 reps
RPE 7
5A
Ab Wheel
3
8-12 reps
RPE 7
6
Kettlebell Swing
2
10-15 reps
RPE 7
7A
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
10-16 reps
RPE 7
2A
Ring Row
3
6-10 reps
RPE 7
3A
Ring Dip
3
6-10 reps
RPE 7
4
Single Leg Romanian Deadlift
3
8-10 reps
RPE 7
5A
Ab Wheel
3
8-12 reps
RPE 7
6
Kettlebell Swing
2
10-15 reps
RPE 7
7A
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
10-16 reps
RPE 7
2A
Ring Row
3
6-10 reps
RPE 7
3A
Ring Dip
3
6-10 reps
RPE 7
4
Single Leg Romanian Deadlift
3
8-10 reps
RPE 7
5A
Ab Wheel
3
8-12 reps
RPE 7
6
Kettlebell Swing
2
10-15 reps
RPE 7
7A
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
10-16 reps
RPE 7
2A
Ring Row
3
6-10 reps
RPE 7
3A
Ring Dip
3
6-10 reps
RPE 7
4
Single Leg Romanian Deadlift
3
8-10 reps
RPE 7
5A
Ab Wheel
3
8-12 reps
RPE 7
6
Kettlebell Swing
2
10-15 reps
RPE 7
7A
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
10-16 reps
RPE 7
2A
Ring Row
3
6-10 reps
RPE 7
3A
Ring Dip
3
6-10 reps
RPE 7
4
Single Leg Romanian Deadlift
3
8-10 reps
RPE 7
5A
Ab Wheel
3
8-12 reps
RPE 7
6
Kettlebell Swing
2
10-15 reps
RPE 7
7A
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
10-16 reps
RPE 7
2A
Ring Row
3
6-10 reps
RPE 7
3A
Ring Dip
3
6-10 reps
RPE 7
4
Single Leg Romanian Deadlift
3
8-10 reps
RPE 7
5A
Ab Wheel
3
8-12 reps
RPE 7
6
Kettlebell Swing
2
10-15 reps
RPE 7
7A
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
10-16 reps
RPE 7
2A
Ring Row
3
6-10 reps
RPE 7
3A
Ring Dip
3
6-10 reps
RPE 7
4
Single Leg Romanian Deadlift
3
8-10 reps
RPE 7
5A
Ab Wheel
3
8-12 reps
RPE 7
6
Kettlebell Swing
2
10-15 reps
RPE 7
7A
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Week 1
1 / 10 Weeks
Day 2
1A
Walking Lunge (Dumbbell)
3 Sets
10-16 Reps
@7
2A
Ring Row
3 Sets
6-10 Reps
@7
3A
Ring Dip
3 Sets
6-10 Reps
@7
4
Single Leg Romanian Deadlift
3 Sets
8-10 Reps
@7
5A
Ab Wheel
2 Sets
8 Reps
@8
6
Kettlebell Swing
2 Sets
10-15 Reps
@7
7A
Farmer's Walk (Weighted)
2 Sets
1 mins
@7
Day 1
1A
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7
2A
Push Up
3 Sets
6-12 Reps
@8
3A
Inverted Row
3 Sets
6-10 Reps
@8
4A
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@8
4B
Plank
2 Sets
1 mins
@8
5
Banded Push Down
2 Sets
10-15 Reps
@8
6A
Banded Curl
2 Sets
10-15 Reps
@8