logo
BoostcampPNG

Roadtrip Bodyweight Program

by gabios
18 athletes joined

Program Description

This AI-generated intermediate full body program is designed to stay fit and even get fitter since it has an incremental character Week 1-4 focus on Endurance and Foundation followed by week 5-8 highliting Strength and Complexity. Finishing the roadtrip program from week 9 on Power and Endurance.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 29, 2024 06:15
  • Last Edited
    Jan 24, 2025 09:25
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 8.5
2
Pike Push Up
3
10 reps
RPE 8.5
3
Plank Walkout
3
10 reps
RPE 8
4
Russian Twist
3
40 reps
RPE 8
5
Side Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 8.5
2
Pike Push Up
3
10 reps
RPE 8.5
3
Plank Walkout
3
10 reps
RPE 8
4
Russian Twist
3
40 reps
RPE 8
5
Side Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 8.5
2
Pike Push Up
3
10 reps
RPE 8.5
3
Plank Walkout
3
10 reps
RPE 8
4
Russian Twist
3
40 reps
RPE 8
5
Side Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 8.5
2
Pike Push Up
3
10 reps
RPE 8.5
3
Plank Walkout
3
10 reps
RPE 8
4
Russian Twist
3
40 reps
RPE 8
5
Side Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
10 reps
RPE 8
2
Narrow Push Up
4
8 reps
RPE 8
3
Eccentric Push Up
4
8 reps
RPE 8
4
Push Up (Incline)
4
10 reps
RPE 8
5
Hollow Hold
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
10 reps
RPE 8
2
Narrow Push Up
4
8 reps
RPE 8
3
Eccentric Push Up
4
8 reps
RPE 8
4
Push Up (Incline)
4
10 reps
RPE 8
5
Hollow Hold
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
10 reps
RPE 8
2
Narrow Push Up
4
8 reps
RPE 8
3
Eccentric Push Up
4
8 reps
RPE 8
4
Push Up (Incline)
4
10 reps
RPE 8
5
Hollow Hold
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
10 reps
RPE 8
2
Narrow Push Up
4
8 reps
RPE 8
3
Eccentric Push Up
4
8 reps
RPE 8
4
Push Up (Incline)
4
10 reps
RPE 8
5
Hollow Hold
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
5
8 reps
RPE 8
2
Deficit Handstand Push Up
5
8 reps
RPE 8
3
Up Down Plank
5
20 reps
RPE 8
4
Windshield Wipers
5
20 reps
RPE 8
5
Dragon Flag
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
5
8 reps
RPE 8
2
Deficit Handstand Push Up
5
8 reps
RPE 8
3
Up Down Plank
5
20 reps
RPE 8
4
Windshield Wipers
5
20 reps
RPE 8
5
Dragon Flag
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
5
8 reps
RPE 8
2
Deficit Handstand Push Up
5
8 reps
RPE 8
3
Up Down Plank
5
20 reps
RPE 8
4
Windshield Wipers
5
20 reps
RPE 8
5
Dragon Flag
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
5
8 reps
RPE 8
2
Deficit Handstand Push Up
5
8 reps
RPE 8
3
Up Down Plank
5
20 reps
RPE 8
4
Windshield Wipers
5
20 reps
RPE 8
5
Dragon Flag
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 8
2
Lunge (Bodyweight)
3
24 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Lying Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 8
2
Lunge (Bodyweight)
3
24 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Lying Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 8
2
Lunge (Bodyweight)
3
24 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Lying Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 8
2
Lunge (Bodyweight)
3
24 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Lying Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10 reps
RPE 8
2
Single Leg Romanian Deadlift
4
20 reps
RPE 8
3
Jump Squat
4
8 reps
RPE 8
4
Lateral Lunge
4
20 reps
RPE 8
5
Side Plank
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10 reps
RPE 8
2
Single Leg Romanian Deadlift
4
20 reps
RPE 8
3
Jump Squat
4
8 reps
RPE 8
4
Lateral Lunge
4
20 reps
RPE 8
5
Side Plank
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10 reps
RPE 8
2
Single Leg Romanian Deadlift
4
20 reps
RPE 8
3
Jump Squat
4
8 reps
RPE 8
4
Lateral Lunge
4
20 reps
RPE 8
5
Side Plank
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10 reps
RPE 8
2
Single Leg Romanian Deadlift
4
20 reps
RPE 8
3
Jump Squat
4
8 reps
RPE 8
4
Lateral Lunge
4
20 reps
RPE 8
5
Side Plank
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
12 reps
RPE 8
2
Reverse Lunge (Bodyweight)
5
12 reps
RPE 8
3
Forward Jump
5
10 reps
RPE 8
4
Wall Sit
5
0.5 mins
RPE 8
5
Lying Leg Raise
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
12 reps
RPE 8
2
Reverse Lunge (Bodyweight)
5
12 reps
RPE 8
3
Forward Jump
5
10 reps
RPE 8
4
Wall Sit
5
0.5 mins
RPE 8
5
Lying Leg Raise
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
12 reps
RPE 8
2
Reverse Lunge (Bodyweight)
5
12 reps
RPE 8
3
Forward Jump
5
10 reps
RPE 8
4
Wall Sit
5
0.5 mins
RPE 8
5
Lying Leg Raise
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
12 reps
RPE 8
2
Reverse Lunge (Bodyweight)
5
12 reps
RPE 8
3
Forward Jump
5
10 reps
RPE 8
4
Wall Sit
5
0.5 mins
RPE 8
5
Lying Leg Raise
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
10 reps
RPE 8
2
Mountain Climber
3
0.5 mins
RPE 8
3
Dips Between Chairs
3
15 reps
RPE 8
4
Inchworm Walkout
3
10 reps
RPE 8
5
Yoga
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
10 reps
RPE 8
2
Mountain Climber
3
0.5 mins
RPE 8
3
Dips Between Chairs
3
15 reps
RPE 8
4
Inchworm Walkout
3
10 reps
RPE 8
5
Yoga
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
10 reps
RPE 8
2
Mountain Climber
3
0.5 mins
RPE 8
3
Dips Between Chairs
3
15 reps
RPE 8
4
Inchworm Walkout
3
10 reps
RPE 8
5
Yoga
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
10 reps
RPE 8
2
Mountain Climber
3
0.5 mins
RPE 8
3
Dips Between Chairs
3
15 reps
RPE 8
4
Inchworm Walkout
3
10 reps
RPE 8
5
Yoga
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
3
0.5 mins
RPE 8
2
Skater Hop
4
20 reps
RPE 8
3
World's Greatest Stretch
4
8 reps
RPE 8
4
Stretching
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
3
0.5 mins
RPE 8
2
Skater Hop
4
20 reps
RPE 8
3
World's Greatest Stretch
4
8 reps
RPE 8
4
Stretching
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
3
0.5 mins
RPE 8
2
Skater Hop
4
20 reps
RPE 8
3
World's Greatest Stretch
4
8 reps
RPE 8
4
Stretching
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
3
0.5 mins
RPE 8
2
Skater Hop
4
20 reps
RPE 8
3
World's Greatest Stretch
4
8 reps
RPE 8
4
Stretching
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
8 reps
RPE 8
2
Lateral Jump
5
10 reps
RPE 8
3
Push Up
5
12 reps
RPE 8
4
Stretching
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
8 reps
RPE 8
2
Lateral Jump
5
10 reps
RPE 8
3
Push Up
5
12 reps
RPE 8
4
Stretching
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
8 reps
RPE 8
2
Lateral Jump
5
10 reps
RPE 8
3
Push Up
5
12 reps
RPE 8
4
Stretching
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
8 reps
RPE 8
2
Lateral Jump
5
10 reps
RPE 8
3
Push Up
5
12 reps
RPE 8
4
Stretching
1
15 mins
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
12 Reps
@8.5
2
Pike Push Up
3 Sets
10 Reps
@8.5
3
Plank Walkout
3 Sets
10 Reps
@8
4
Russian Twist
3 Sets
40 Reps
@8
5
Side Plank
3 Sets
1 mins
@8
Day 2
1
Squat (Bodyweight)
3 Sets
20 Reps
@8
2
Lunge (Bodyweight)
3 Sets
24 Reps
@8
3
Standing Calf Raise
3 Sets
20 Reps
@8
4
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@8
5
Lying Leg Raise
3 Sets
12 Reps
@8
Day 3
1
Burpee
3 Sets
10 Reps
@8
2
Mountain Climber
3 Sets
0.5 mins
@8
3
Dips Between Chairs
3 Sets
15 Reps
@8
4
Inchworm Walkout
3 Sets
10 Reps
@8
5
Yoga
1 Set
15 mins
@6