8 Week Strength Training Program at Home
Built for dad life
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | 90/90 Hip Flow | 1 | 0.45 min | @1 |
| 1 | 0.45 min | @1 | ||
| 2 | Side Leg Swings | 1 | 10 reps | @1 |
| 3 | Squat (Bodyweight) | 1 | 8 reps | @1 |
| 4 | Goblet Squat | 1 | 5 reps | @8 |
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 5 | Romanian Deadlift (Dumbbell) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 6 | Hip Thrust (Dumbbell) | 1 | 12 reps | @7 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7 | ||
| 7 | Farmer's Walk (Weighted) | 1 | 0.3 min | @8 |
| 1 | 0.3 min | @8 | ||
| 1 | 0.3 min | @8 | ||
| 8 | Calf Raise (Bodyweight) | 1 | 15 reps | @7 |
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wall Slides | 1 | 10 reps | @3 |
| 1 | 10 reps | @3 | ||
| 2 | Band Pull Apart | 1 | 15 reps | @3 |
| 1 | 15 reps | @3 | ||
| 3 | Thoracic Extension Stretch | 1 | 6 reps | @3 |
| 4 | Overhead Press (Dumbbell) | 1 | 6 reps | @8 |
| 1 | 6 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 5 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7 | ||
| 6 | Push Up | 1 | 12 reps | @6 |
| 1 | 12 reps | @6 | ||
| 1 | 12 reps | @6 | ||
| 7 | Lateral Raise (Dumbbell) | 1 | 15 reps | @5 |
| 1 | 15 reps | @5 | ||
| 1 | 15 reps | @5 | ||
| 8 | Dead Bug | 1 | 8 reps | @5 |
| 1 | 8 reps | @5 | ||
| 1 | 8 reps | @5 | ||
| 9 | Pallof Press | 1 | 10 reps | @5 |
| 10 | Plank with Shoulder Taps | 1 | 20 reps | @5 |
| 1 | 20 reps | @5 | ||
| 1 | 20 reps | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cat Cow and T-Spine Rotation | 1 | 10 reps | @3 |
| 1 | 10 reps | @3 | ||
| 2 | Dead Hang | 1 | 0.2 min | @5 |
| 1 | 0.2 min | @5 | ||
| 3 | Scapular Push Up | 1 | 8 reps | @5 |
| 1 | 8 reps | @5 | ||
| 4 | Pull-Up (Bodyweight) | 1 | 6 reps | @6 |
| 1 | 6 reps | @6 | ||
| 1 | 6 reps | @6 | ||
| 1 | 6 reps | @6 | ||
| 5 | Dumbbell Row | 1 | 8 reps | @7 |
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 6 | Band Face Pull | 1 | 15 reps | @7 |
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @7 | ||
| 7 | Hammer Curl (Dumbbell) | 1 | 12 reps | @7 |
| 1 | 12 reps | @7 | ||
| 8 | Suitcase Carry | 1 | 0.3 min | @7 |
| 1 | 0.3 min | @7 | ||
| 1 | 0.3 min | @7 | ||
| 9 | Bear Crawl | 1 | 0.3 min | @6 |
| 1 | 0.3 min | @6 | ||
| 1 | 0.3 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deep Squat Hold | 1 | 0.45 min | @5 |
| 1 | 0.45 min | @5 | ||
| 1 | 0.45 min | @5 | ||
| 2 | World's Greatest Stretch | 1 | 5 reps | @5 |
| 3 | Ankle Circles + Dorsilflexion | 1 | 10 reps | @5 |
| 1 | 10 reps | @5 | ||
| 4 | Half Kneeling Hip Flexor Stretch | 1 | 0.45 min | @5 |
| 1 | 0.45 min | @5 | ||
| 1 | 0.45 min | @5 | ||
| 5 | Thoracic Foam Roll | 1 | 2 min | @4 |
| 6 | Thread The Needle | 1 | 8 reps | @4 |
| 7 | Doorway Pec Stretch | 1 | 0.3 min | @4 |
| 1 | 0.3 min | @4 | ||
| 8 | Child'S Pose + Lat Reach | 1 | 0.45 min | @4 |
| 1 | 0.45 min | @4 | ||
| 9 | Turkish Get Up | 1 | 2 reps | @5 |
| 1 | 2 reps | @5 | ||
| 1 | 2 reps | @5 | ||
| 10 | Suitcase Deadlift | 1 | 8 reps | @6 |
| 1 | 8 reps | @6 | ||
| 1 | 8 reps | @6 | ||
| 11 | Copenhagen Plank | 1 | 0.25 min | @5 |
| 1 | 0.25 min | @5 | ||
| 1 | 0.25 min | @5 | ||
| 12 | Ab Wheel | 1 | 8 reps | @5 |
| 1 | 8 reps | @5 | ||
| 1 | 8 reps | @5 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 8 Week Strength Training Program at Home is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
8 Week Strength Training Program at Home is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
8 Week Strength Training Program at Home is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
