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BoostcampPNG

Beginner Habit Builder

by Porra_ontheloose
112 athletes joined

Program Description

For beginners looking to build good habits and a solid foundation at home, but not yet ready to join the gym. A good portion of the programme is based of Arnold Schwarzenegger's early programme, with slight alterations to suit specific needs.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 16, 2024 06:27
  • Last Edited
    Feb 12, 2025 10:26
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
-
2
Dips Between Chairs
4
10-20 reps
-
3
Row Between Chairs
4
8-12 reps
-
4
Lying Leg Raise
4
10-20 reps
-
5
Bent Leg Raise
4
10-20 reps
-
6
Bent-over Twist
4
10-20 reps
-
7
Squat (Bodyweight)
4
15-20 reps
-
8
Calf Raise (Bodyweight)
4
15-20 reps
-
9
Chin-Up (Bodyweight)
4
8-15 reps
-
10A
Plank
2
1 mins
-
10B
Side Plank
2
1 mins
-
10C
Reverse Plank
2
1 mins
-
Week 1
1 / 4 Weeks
Day 2
1
Push Up
4 Sets
15-20 Reps
-
2
Dips Between Chairs
4 Sets
10-20 Reps
-
3
Row Between Chairs
4 Sets
8-12 Reps
-
4
Lying Leg Raise
4 Sets
10-20 Reps
-
5
Bent Leg Raise
4 Sets
10-20 Reps
-
6
Bent-over Twist
4 Sets
10-20 Reps
-
7
Squat (Bodyweight)
4 Sets
15-20 Reps
-
8
Calf Raise (Bodyweight)
4 Sets
15-20 Reps
-
9
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
-
10A
Plank
2 Sets
1 mins
-
10B
Side Plank
2 Sets
1 mins
-
10C
Reverse Plank
2 Sets
1 mins
-
Day 3
1
Push Up
4 Sets
15-20 Reps
-
2
Dips Between Chairs
4 Sets
10-20 Reps
-
3
Row Between Chairs
4 Sets
8-12 Reps
-
4
Lying Leg Raise
4 Sets
10-20 Reps
-
5
Bent Leg Raise
4 Sets
10-20 Reps
-
6
Bent-over Twist
4 Sets
10-20 Reps
-
7
Squat (Bodyweight)
4 Sets
15-20 Reps
-
8
Calf Raise (Bodyweight)
4 Sets
15-20 Reps
-
9
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
-
10A
Plank
2 Sets
1 mins
-
10B
Side Plank
2 Sets
1 mins
-
10C
Reverse Plank
2 Sets
1 mins
-
Day 1
1
Push Up
4 Sets
15-20 Reps
-
2
Dips Between Chairs
4 Sets
10-20 Reps
-
3
Row Between Chairs
4 Sets
8-12 Reps
-
4
Lying Leg Raise
4 Sets
10-20 Reps
-
5
Bent Leg Raise
4 Sets
10-20 Reps
-
6
Bent-over Twist
4 Sets
10-20 Reps
-
7
Squat (Bodyweight)
4 Sets
15-20 Reps
-
8
Calf Raise (Bodyweight)
4 Sets
15-20 Reps
-
9
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
-
10A
Plank
2 Sets
1 mins
-
10B
Side Plank
2 Sets
1 mins
-
10C
Reverse Plank
2 Sets
1 mins
-