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BoostcampPNG

Bodyweight Strength Foundations

by Samuel M.
20 athletes joined

Program Description

This is a copy of Nicholas Elorreaga's Bodyweight Strength Foundations program (https://nick-e.com/bwsf/) with some modifications.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2024 04:17
  • Last Edited
    Dec 09, 2024 03:40
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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
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Push Up
3
12 reps
-
4
Inverted Row
3
12 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Deadbug
2
20 reps
-
8
Bird Dog
2
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pike Push Up
3 Sets
8 Reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8 Reps
-
3
Push Up
3 Sets
12 Reps
-
4
Inverted Row
3 Sets
12 Reps
-
5
Squat (Bodyweight)
3 Sets
15 Reps
-
6
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
7
Deadbug
2 Sets
20 Reps
-
8
Bird Dog
2 Sets
20 Reps
-
Day 2
1
Pike Push Up
3 Sets
8 Reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8 Reps
-
3
Push Up
3 Sets
12 Reps
-
4
Inverted Row
3 Sets
12 Reps
-
5
Squat (Bodyweight)
3 Sets
15 Reps
-
6
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
7
Deadbug
2 Sets
20 Reps
-
8
Bird Dog
2 Sets
20 Reps
-
Day 3
1
Pike Push Up
3 Sets
8 Reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8 Reps
-
3
Push Up
3 Sets
12 Reps
-
4
Inverted Row
3 Sets
12 Reps
-
5
Squat (Bodyweight)
3 Sets
15 Reps
-
6
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
7
Deadbug
2 Sets
20 Reps
-
8
Bird Dog
2 Sets
20 Reps
-