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BoostcampPNG

Body weight strength and condition training

by Ethan G.
1 athletes joined

Program Description

This program is for people who want to gain muscle and have a healthy body. I guarantee you that after the 7 weeks you will feel better, look better and be comfortable with your own body

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    7 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 26, 2025 08:37
  • Last Edited
    Feb 11, 2025 10:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
RPE 6
2
Scapular Pull-Up
4
8 reps
RPE 6
3
Sit Up
3
15 reps
RPE 6.5
4
Russian Twist
2
2
20 reps
15 reps
RPE 6.5
RPE 6
5
Eccentric Push Up
4
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
RPE 6
2
Scapular Pull-Up
4
8 reps
RPE 6
3
Sit Up
3
15 reps
RPE 6.5
4
Russian Twist
2
2
20 reps
15 reps
RPE 6.5
RPE 6
5
Eccentric Push Up
4
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
4
12 reps
RPE 6.5
2
Bench T-Spine Stretch
3
8 reps
RPE 6
3
Narrow Push Up
3
8 reps
RPE 6
4
Run
4
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
RPE 6
2
Scapular Pull-Up
4
8 reps
RPE 6
3
Sit Up
3
15 reps
RPE 6.5
4
Russian Twist
2
2
20 reps
15 reps
RPE 6.5
RPE 6
5
Eccentric Push Up
4
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
4
12 reps
RPE 6.5
2
Bench T-Spine Stretch
3
8 reps
RPE 6
3
Narrow Push Up
3
8 reps
RPE 6
4
Run
4
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
RPE 6
2
Scapular Pull-Up
4
8 reps
RPE 6
3
Sit Up
3
15 reps
RPE 6.5
4
Russian Twist
2
2
20 reps
15 reps
RPE 6.5
RPE 6
5
Eccentric Push Up
4
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
RPE 6
2
Scapular Pull-Up
4
8 reps
RPE 6
3
Sit Up
3
15 reps
RPE 6.5
4
Russian Twist
2
2
20 reps
15 reps
RPE 6.5
RPE 6
5
Eccentric Push Up
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
RPE 6
2
Squat (Bodyweight)
4
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
RPE 6
2
Squat (Bodyweight)
4
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Walking Lunge
5
8 reps
RPE 6
3
Jump Squat
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Walking Lunge
5
8 reps
RPE 6
3
Jump Squat
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
10 reps
RPE 6.5
2
Wall Sit
3
2.5 mins
RPE 6.5
3
Russian Twist
4
25 reps
RPE 7.5
4
Push Up
4
10-15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Walking Lunge
5
8 reps
RPE 6
3
Jump Squat
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
10 reps
RPE 6.5
2
Wall Sit
3
2.5 mins
RPE 6.5
3
Russian Twist
4
25 reps
RPE 7.5
4
Push Up
4
10-15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Walking Lunge
5
8 reps
RPE 6
3
Jump Squat
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Walking Lunge
5
8 reps
RPE 6
3
Jump Squat
3
15 reps
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Push Up
4 Sets
12 Reps
@6
2
Scapular Pull-Up
4 Sets
8 Reps
@6
3
Sit Up
3 Sets
15 Reps
@6.5
4
Russian Twist
2 Sets
2 Sets
20 Reps
15 Reps
@6.5
@6
5
Eccentric Push Up
4 Sets
8 Reps
@6
Day 2
1
Run
2 Sets
15 mins
@7.5
Day 3
1
Split Squat (Bodyweight)
3 Sets
12 Reps
@6.5
2
Walking Lunge
5 Sets
8 Reps
@6
3
Jump Squat
3 Sets
15 Reps
@8