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BoostcampPNG

Ayla’s program 2025

by Josiah M.
1 athletes joined

Program Description

To build Ayla’s strength for gymnastics I’ll

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 14, 2024 03:41
  • Last Edited
    Nov 14, 2024 03:52
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Erg Row
1 Set
-
2
Handstand
1 Set
5 Reps
-
3
Cartwheel
1 Set
5 Reps
-
4
Round Off
1 Set
5 Reps
-
5
Pull-Up (Band)
3 Sets
6 Reps
-
6
Push Up
3 Sets
10 Reps
-
7
Walking Lunge
3 Sets
8 Reps
-
8
Cast Backward Circle
1 Set
5 Reps
-
9
Undershoot
1 Set
5 Reps
-
10
Pullover
1 Set
5 Reps
-
11
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
12
Squat (Bodyweight)
3 Sets
10 Reps
-