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Basic training 3/week

by Darkwolf
1 athletes joined

Program Description

Building basic muscle

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Powerbuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 12, 2024 04:08
  • Last Edited
    Feb 13, 2025 02:07
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Bodyweight)
3 Sets
8 Reps
-
2
Push Up
3 Sets
8 Reps
-
3
Sit Up
3 Sets
8 Reps
-
4
Plank
3 Sets
1 mins
-
5
Hammer Curl
3 Sets
8 Reps
-
6
Wrist Curls
3 Sets
8 Reps
-
7
Abs Crunch (Weighted)
3 Sets
8 Reps
-
Day 2
No exercises added to this day
Day 4
No exercises added to this day
Day 5
1
Squat (Bodyweight)
3 Sets
8 Reps
-
2
Push Up
3 Sets
8 Reps
-
3
Sit Up
3 Sets
8 Reps
-
4
Plank
3 Sets
1 mins
-
5
Hammer Curl
3 Sets
8 Reps
-
6
Wrist Curls
3 Sets
8 Reps
-
7
Abs Crunch (Weighted)
3 Sets
8 Reps
-
Day 3
1
Squat (Bodyweight)
3 Sets
8 Reps
-
2
Push Up
3 Sets
8 Reps
-
3
Sit Up
3 Sets
8 Reps
-
4
Plank
3 Sets
1 mins
-
5
Hammer Curl
3 Sets
8 Reps
-
6
Wrist Curls
3 Sets
8 Reps
-
7
Abs Crunch (Weighted)
3 Sets
8 Reps
-