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Holistic Bodily Funtion

by Isaac G.
1 athletes joined

Program Description

This program was engineered to keep the body capable. Capable of all the things humans were designed and destined to do. Run, jump, lift, and push. I want this program to be sustainable; I want it to be something that people can do at any age to improve and/or maintain their physical bodily functions. We must preserve our health for as long as possible. Remember, your lifespan is not much longer than your health span.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 18, 2024 05:33
  • Last Edited
    Sep 19, 2024 12:40
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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
Warm Up
1
5 mins
-
2
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Overhead Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
5
Dip (Bodyweight)
3
12-15 reps
-
6
Push Up (Wide Grip)
2
15-20 reps
-
7
Plank
2
1-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Overhead Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
5
Dip (Bodyweight)
3
12-15 reps
-
6
Push Up (Wide Grip)
2
15-20 reps
-
7
Plank
2
1-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Inverted Row
3
AMRAP
-
4
Arnold Press
3
8-10 reps
-
5
Pike Push Up
3
15 reps
-
6
Push Up (Diamond)
2
15 reps
-
7
Hollow Hold
2
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Inverted Row
3
AMRAP
-
4
Arnold Press
3
8-10 reps
-
5
Pike Push Up
3
15 reps
-
6
Push Up (Diamond)
2
15 reps
-
7
Hollow Hold
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Squat (Barbell)
3
8-10 mins
-
3
Walking Lunge
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
7
Leg Raise (Captain's Chair)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Squat (Barbell)
3
8-10 mins
-
3
Walking Lunge
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
7
Leg Raise (Captain's Chair)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Reverse Lunge (Bodyweight)
3
15 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5
Single Leg Romanian Deadlift
3
8-10 reps
-
6
Kettlebell Swing
3
15 reps
-
7
Bicycle Crunch
2
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Reverse Lunge (Bodyweight)
3
15 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5
Single Leg Romanian Deadlift
3
8-10 reps
-
6
Kettlebell Swing
3
15 reps
-
7
Bicycle Crunch
2
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Run
1
20 mins
-
3
Cycling
1
20 mins
-
4
Rowing Machine
1
20 mins
-
5
Swim
1
20 mins
-
6
HIIT Workout
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Run
1
20 mins
-
3
Cycling
1
20 mins
-
4
Swim
1
20 mins
-
5
Rowing Machine
1
20 mins
-
6
HIIT Workout
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Run
1
20 mins
-
3
Cycling
1
20 mins
-
4
Swim
1
20 mins
-
5
Rowing Machine
1
20 mins
-
6
HIIT Workout
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Run
1
20 mins
-
3
Cycling
1
20 mins
-
4
Swim
1
20 mins
-
5
Rowing Machine
1
20 mins
-
6
HIIT Workout
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
10-35 reps
-
5
Goblet Squat
3
10 reps
-
6
Burpee
3
15 reps
-
7
Russian Twist
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
10-35 reps
-
5
Goblet Squat
3
10 reps
-
6
Burpee
3
15 reps
-
7
Russian Twist
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Sumo Deadlift (Barbell)
3
8-10 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Dumbbell Row
3
8-10 reps
-
5
Box Jump
3
10 reps
-
6
Burpee
3
15 reps
-
7
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Sumo Deadlift (Barbell)
3
8-10 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Dumbbell Row
3
8-10 reps
-
5
Box Jump
3
10 reps
-
6
Burpee
3
15 reps
-
7
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Foam Roller
1
10 mins
-
2
Yoga
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Foam Roller
1
10 mins
-
2
Yoga
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Foam Roller
1
10 mins
-
2
Yoga
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Foam Roller
1
10 mins
-
2
Yoga
1
30 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Warm Up
1 Set
5 mins
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@5
@7
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@5
@7
@9
5
Dip (Bodyweight)
3 Sets
12-15 Reps
-
6
Push Up (Wide Grip)
2 Sets
15-20 Reps
-
7
Plank
2 Sets
1-2 mins
-
Day 2
1
Warm Up
1 Set
5 mins
-
2
Squat (Barbell)
3 Sets
8-10 mins
-
3
Walking Lunge
3 Sets
15 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
5
Step-Up (Weighted)
3 Sets
10 Reps
-
6
Glute Bridge (Dumbbell)
3 Sets
20 Reps
-
7
Leg Raise (Captain's Chair)
2 Sets
15 Reps
-
Day 3
1
Warm Up
1 Set
5 mins
-
2
Run
1 Set
20 mins
-
3
Cycling
1 Set
20 mins
-
4
Rowing Machine
1 Set
20 mins
-
5
Swim
1 Set
20 mins
-
6
HIIT Workout
1 Set
20 mins
-
Day 4
1
Warm Up
1 Set
5 mins
-
2
Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
4
Push Up
3 Sets
10-35 Reps
-
5
Goblet Squat
3 Sets
10 Reps
-
6
Burpee
3 Sets
15 Reps
-
7
Russian Twist
2 Sets
20 Reps
-
Day 5
1
Foam Roller
1 Set
10 mins
-
2
Yoga
1 Set
30 mins
-