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BoostcampPNG

No Gym

by Riley Fleming
12 athletes joined

Program Description

Just a program for my friends

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jun 20, 2024 02:08
  • Last Edited
    Jan 01, 2025 10:34
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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
Wall Sit
2
1
30 secs
60 secs
RPE 7
RPE 10
2
Hip Bridge March
1
1
1
20 secs
25 secs
60 secs
RPE 8
RPE 8
RPE 8
3
Superman
2
1
10 reps
15 reps
RPE 8
RPE 8
4
Box Jump
2
1
10 reps
15 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1
30 secs
60 secs
RPE 7
RPE 10
2
Hip Bridge March
1
1
1
20 secs
25 secs
60 secs
RPE 8
RPE 8
RPE 8
3
Superman
2
1
10 reps
15 reps
RPE 8
RPE 8
4
Box Jump
2
1
10 reps
15 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1
30 secs
60 secs
RPE 7
RPE 10
2
Hip Bridge March
1
1
1
20 secs
25 secs
60 secs
RPE 8
RPE 8
RPE 8
3
Superman
2
1
10 reps
15 reps
RPE 8
RPE 8
4
Box Jump
2
1
10 reps
15 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1
30 secs
60 secs
RPE 7
RPE 10
2
Hip Bridge March
1
1
1
20 secs
25 secs
60 secs
RPE 8
RPE 8
RPE 8
3
Superman
2
1
10 reps
15 reps
RPE 8
RPE 8
4
Box Jump
2
1
10 reps
15 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
1
8 reps
15 reps
RPE 8
RPE 9.5
2
Iron Cross
2
1
10 reps
15 reps
RPE 8
RPE 9.5
3
Arm Circle
2
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Lying Leg Raise
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
1
8 reps
15 reps
RPE 8
RPE 9.5
2
Iron Cross
2
1
10 reps
15 reps
RPE 8
RPE 9.5
3
Arm Circle
2
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Lying Leg Raise
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
1
8 reps
15 reps
RPE 8
RPE 9.5
2
Iron Cross
2
1
10 reps
15 reps
RPE 8
RPE 9.5
3
Arm Circle
2
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Lying Leg Raise
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
1
8 reps
15 reps
RPE 8
RPE 9.5
2
Iron Cross
2
1
10 reps
15 reps
RPE 8
RPE 9.5
3
Arm Circle
2
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Lying Leg Raise
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1
30 secs
60 secs
RPE 8
RPE 10
2
Hollow Rock
2
1
20 secs
60 secs
RPE 8
RPE 10
3
Walking Lunge
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Push Up (Knees)
2
1
15 reps
25 reps
RPE 8
RPE 9.5
5
Squat (Bodyweight)
1
1
1
20 reps
25 reps
50 reps
RPE 6.5
RPE 7
RPE 10
6
Hip Thrust (Bodyweight)
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1
30 secs
60 secs
RPE 8
RPE 10
2
Hollow Rock
2
1
20 secs
60 secs
RPE 8
RPE 10
3
Walking Lunge
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Push Up (Knees)
2
1
15 reps
25 reps
RPE 8
RPE 9.5
5
Squat (Bodyweight)
1
1
1
20 reps
25 reps
50 reps
RPE 6.5
RPE 7
RPE 10
6
Hip Thrust (Bodyweight)
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1
30 secs
60 secs
RPE 8
RPE 10
2
Hollow Rock
2
1
20 secs
60 secs
RPE 8
RPE 10
3
Walking Lunge
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Push Up (Knees)
2
1
15 reps
25 reps
RPE 8
RPE 9.5
5
Squat (Bodyweight)
1
1
1
20 reps
25 reps
50 reps
RPE 6.5
RPE 7
RPE 10
6
Hip Thrust (Bodyweight)
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1
30 secs
60 secs
RPE 8
RPE 10
2
Hollow Rock
2
1
20 secs
60 secs
RPE 8
RPE 10
3
Walking Lunge
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Push Up (Knees)
2
1
15 reps
25 reps
RPE 8
RPE 9.5
5
Squat (Bodyweight)
1
1
1
20 reps
25 reps
50 reps
RPE 6.5
RPE 7
RPE 10
6
Hip Thrust (Bodyweight)
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
10 reps
-
2
Arm Circle
3
AMRAP
RPE 8
3
Hollow Hold
2
1
30 secs
45 secs
RPE 8
RPE 8
4
Reverse Plank
2
1
20 secs
30 secs
RPE 8
RPE 8
5
Light Jog
1
2
5 mins
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
10 reps
-
2
Arm Circle
3
AMRAP
RPE 8
3
Hollow Hold
2
1
30 secs
45 secs
RPE 8
RPE 8
4
Reverse Plank
2
1
20 secs
30 secs
RPE 8
RPE 8
5
Light Jog
1
2
5 mins
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
10 reps
-
2
Arm Circle
3
AMRAP
RPE 8
3
Hollow Hold
2
1
30 secs
45 secs
RPE 8
RPE 8
4
Reverse Plank
2
1
20 secs
30 secs
RPE 8
RPE 8
5
Light Jog
1
2
5 mins
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
10 reps
-
2
Arm Circle
3
AMRAP
RPE 8
3
Hollow Hold
2
1
30 secs
45 secs
RPE 8
RPE 8
4
Reverse Plank
2
1
20 secs
30 secs
RPE 8
RPE 8
5
Light Jog
1
2
5 mins
RPE 10
-
Week 1
1 / 4 Weeks
Day 1
1
Wall Sit
2 Sets
1 Set
30 secs
60 secs
@7
@10
2
Hip Bridge March
1 Set
1 Set
1 Set
20 secs
25 secs
60 secs
@8
@8
@8
3
Superman
2 Sets
1 Set
10 Reps
15 Reps
@8
@8
4
Box Jump
2 Sets
1 Set
10 Reps
15 Reps
@8
@8
Day 2
1
Burpee
2 Sets
1 Set
8 Reps
15 Reps
@8
@9.5
2
Iron Cross
2 Sets
1 Set
10 Reps
15 Reps
@8
@9.5
3
Arm Circle
2 Sets
1 Set
AMRAP
AMRAP
@8
@10
4
Lying Leg Raise
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
Day 3
1
Plank
2 Sets
1 Set
30 secs
60 secs
@8
@10
2
Hollow Rock
2 Sets
1 Set
20 secs
60 secs
@8
@10
3
Walking Lunge
2 Sets
1 Set
12 Reps
20 Reps
@8
@10
4
Push Up (Knees)
2 Sets
1 Set
15 Reps
25 Reps
@8
@9.5
5
Squat (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
25 Reps
50 Reps
@6.5
@7
@10
6
Hip Thrust (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
@8
@7.5
@8
Day 4
1
Sit Up
3 Sets
10 Reps
-
2
Arm Circle
3 Sets
AMRAP
@8
3
Hollow Hold
2 Sets
1 Set
30 secs
45 secs
@8
@8
4
Reverse Plank
2 Sets
1 Set
20 secs
30 secs
@8
@8
5
Light Jog
1 Set
2 Sets
5 mins
@10
-