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BoostcampPNG

Beginner Aesletics Training Program

by Souleymane B.
2 athletes joined

Program Description

To help beginners become Athletic & Aesthetic

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 29, 2024 06:21
  • Last Edited
    Dec 03, 2024 04:21
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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
Pull-Up (Bodyweight)
3
6 reps
-
2
Push Up
3
12 reps
-
3
Squat (Bodyweight)
3
10 reps
-
4
Sit Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
-
2
Push Up
4
12 reps
-
3
Squat (Bodyweight)
4
10 reps
-
4
Sit Up
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
7 reps
-
2
Push Up
3
14 reps
-
3
Squat (Bodyweight)
3
20 reps
-
4
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
7 reps
-
2
Push Up
4
14 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Sit Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Push Up
3
16 reps
-
3
Squat (Bodyweight)
3
30 reps
-
4
Sit Up
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
4 reps
-
2
Push Up
2
8 reps
-
3
Squat (Bodyweight)
2
15 reps
-
4
Sit Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Push Up
4
16 reps
-
3
Squat (Bodyweight)
4
30 reps
-
4
Sit Up
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
9 reps
-
2
Push Up
3
18 reps
-
3
Squat (Bodyweight)
3
40 reps
-
4
Sit Up
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
9 reps
-
2
Push Up
4
18 reps
-
3
Squat (Bodyweight)
4
40 reps
-
4
Sit Up
4
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Push Up
3
20 reps
-
3
Squat (Bodyweight)
3
50 reps
-
4
Sit Up
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Push Up
4
20 reps
-
3
Squat (Bodyweight)
4
50 reps
-
4
Sit Up
4
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
-
2
Push Up
2
10 reps
-
3
Squat (Bodyweight)
2
25 reps
-
4
Sit Up
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
50m Sprints
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
50m Sprints
1
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
50m Sprints
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
50m Sprints
1
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
50m Sprints
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
50m Sprints
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
100m Sprint
1
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
100m Sprint
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
100m Sprint
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
100m Sprint
1
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
100m Sprint
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
100m Sprint
1
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
6 mins
-
2
Shadow Boxing
3
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
6 mins
-
2
Shadow Boxing
4
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7 mins
-
2
Shadow Boxing
5
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7 mins
-
2
Shadow Boxing
3
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
8 mins
-
2
Shadow Boxing
4
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
4 mins
-
2
Shadow Boxing
2
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
8 mins
-
2
Shadow Boxing
4
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
9 mins
-
2
Shadow Boxing
5
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
9 mins
-
2
Shadow Boxing
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Shadow Boxing
4
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Shadow Boxing
5
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Shadow Boxing
2
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6 reps
-
2
Dip (Bodyweight)
3
6 reps
-
3
Lunge (Bodyweight)
3
5 reps
-
4
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
-
2
Dip (Bodyweight)
4
6 reps
-
3
Lunge (Bodyweight)
4
5 reps
-
4
Hanging Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
7 reps
-
2
Dip (Bodyweight)
3
8 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Hanging Leg Raise
3
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
7 reps
-
2
Dip (Bodyweight)
4
8 reps
-
3
Lunge (Bodyweight)
4
10 reps
-
4
Hanging Leg Raise
4
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lunge (Bodyweight)
3
15 reps
-
4
Hanging Leg Raise
3
16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
4 reps
-
2
Dip (Bodyweight)
2
5 reps
-
3
Lunge (Bodyweight)
2
8 reps
-
4
Hanging Leg Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Lunge (Bodyweight)
4
15 reps
-
4
Hanging Leg Raise
4
16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
9 reps
-
2
Dip (Bodyweight)
3
12 reps
-
3
Lunge (Bodyweight)
3
20 reps
-
4
Hanging Leg Raise
3
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
9 reps
-
2
Dip (Bodyweight)
4
12 reps
-
3
Lunge (Bodyweight)
4
20 reps
-
4
Hanging Leg Raise
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Dip (Bodyweight)
3
15 reps
-
3
Lunge (Bodyweight)
3
25 reps
-
4
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
10 reps
-
2
Dip (Bodyweight)
4
15 reps
-
3
Lunge (Bodyweight)
4
25 reps
-
4
Hanging Leg Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
5 reps
-
2
Dip (Bodyweight)
2
8 reps
-
3
Lunge (Bodyweight)
2
12 reps
-
4
Hanging Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
400m Sprint
1
1 reps
-
3
200m Sprint
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
400m Sprint
1
1 reps
-
3
200m Sprint
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
400m Sprint
1
1 reps
-
3
200m Sprint
1
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
400m Sprint
1
1 reps
-
3
200m Sprint
1
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
400m Sprint
1
2 reps
-
3
200m Sprint
1
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
400m Sprint
1
1 reps
-
3
200m Sprint
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
400m Sprint
1
2 reps
-
3
200m Sprint
1
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
400m Sprint
1
2 reps
-
3
200m Sprint
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
400m Sprint
1
2 reps
-
3
200m Sprint
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
400m Sprint
1
3 reps
-
3
200m Sprint
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
400m Sprint
1
3 reps
-
3
200m Sprint
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backward Run
1
5 mins
-
2
400m Sprint
1
1 reps
-
3
200m Sprint
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
6 mins
-
2
Shadow Boxing
3
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
6 mins
-
2
Shadow Boxing
4
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7 mins
-
2
Shadow Boxing
5
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
7 mins
-
2
Shadow Boxing
3
4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
8 mins
-
2
Shadow Boxing
4
4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
4 mins
-
2
Shadow Boxing
2
4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
8 mins
-
2
Shadow Boxing
4
4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
9 mins
-
2
Shadow Boxing
5
4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
9 mins
-
2
Shadow Boxing
3
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Shadow Boxing
4
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Shadow Boxing
5
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Shadow Boxing
2
5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
6 Reps
-
2
Push Up
3 Sets
12 Reps
-
3
Squat (Bodyweight)
3 Sets
10 Reps
-
4
Sit Up
3 Sets
10 Reps
-
Day 2
1
Backward Run
1 Set
5 mins
-
2
50m Sprints
1 Set
6 Reps
-
Day 3
1
Jump Rope
1 Set
6 mins
-
2
Shadow Boxing
3 Sets
3 mins
-
Day 4
1
Chin-Up (Bodyweight)
3 Sets
6 Reps
-
2
Dip (Bodyweight)
3 Sets
6 Reps
-
3
Lunge (Bodyweight)
3 Sets
5 Reps
-
4
Hanging Leg Raise
3 Sets
12 Reps
-
Day 5
1
Backward Run
1 Set
5 mins
-
2
400m Sprint
1 Set
1 Reps
-
3
200m Sprint
1 Set
1 Reps
-
Day 6
1
Jump Rope
1 Set
6 mins
-
2
Shadow Boxing
3 Sets
3 mins
-