Beginner–IntermediateFree

12 Week Hypertrophy Home Gym

12 week burn and build full body plan

Shaun D.· Aug 2025

2athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate, Beginner

Goal

Women's, Bodyweight Fitness, Athletics

Equipment

Garage Gym

Session length

40 min

This 12-week program was designed for the intermediate lifter who wants to build lean muscle, lose body fat, and boost overall energy levels. The plan uses a 5-day training split that targets every muscle group each week without overtraining any area on consecutive days. By combining progressive overload on compound lifts (like squats, bench press, and deadlifts) with hypertrophy-focused accessory work and higher-rep conditioning sessions, the program helps you: Build strength and muscle mass through structured rep cycling (low rep/heavier weight days and higher rep/volume days). Stay engaged and avoid plateaus with rotating workout blocks that provide fresh variations every few weeks. Recover and recharge with built-in deload weeks, mobility, and recovery strategies. Workouts are designed to be completed in 40–75 minutes and fit perfectly in a well-equipped home gym (barbell, dumbbells, bench, rack, bands, kettlebells, etc.). This makes the plan practical, sustainable, and effective for busy lifters who want serious results without the guesswork.

Who it's for

Beginners new to structured strength training

Athletes focused on women's and bodyweight fitness and athletics

Athletes who can train 5 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Quadriceps

13%

Glutes

12.4%

Upper Back

11.7%

Hamstrings

11.5%

Front Delts

8.7%

Triceps

7.2%

Lats

6.7%

Abs

6.4%

Middle Delts

4.3%

Biceps

4.2%

Lower Back

Chest

3.5%

Adductors

Calves

1.4%

Rear Delts

1.3%

Forearms

Olympic

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	4–6 reps	@5
		1	4–6 reps	@7
		1	4–6 reps	@8
		1	4–6 reps	@9
2	Incline Bench Press (Dumbbell)	1	8–10 reps	@5
		1	8–10 reps	@6
		1	8–10 reps	@7
3	Overhead Press (Dumbbell)	1	6–8 reps	@5
		2	6–8 reps	@7
		1	6–8 reps	@8
4	Lateral Raise (Dumbbell)	1	12–15 reps	@5
		1	12–15 reps	@6
		1	12–15 reps	@7
5	Chest Fly (Dumbbell)	2	8–12 reps	@6
		1	8–12 reps	@7
6	Skull Crusher (Dumbbell)	3	10–12 reps	@6

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	5–7 reps	@6
		1	5–7 reps	@7
		2	5–7 reps	@8
2	Bulgarian Split Squat (Dumbbell)	3	8–10 reps	@6
3	Romanian Deadlift (Barbell)	2	8–10 reps	@7
		2	8–10 reps	@8
4	Kettlebell Swing	1	12–15 reps	@6
		1	12–15 reps	@7
		2	12–15 reps	@8
5	Glute Bridge (Barbell)	1	8–10 reps	@6
		1	8–10 reps	@7
		1	8–10 reps	@8
6	Standing Calf Raise	2	15–20 reps	@6
		2	15–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	2	3–5 reps	@8
		1	3–5 reps	@9
		1	3–5 reps	@10
2	Pull-Up (Weighted)	2	6–10 reps	@6
		1	6–10 reps	@7
		1	6–10 reps	@8
3	Bent Over Row (Barbell)	1	8–10 reps	@7
		2	8–10 reps	@8
4	Lat Pulldown	1	10–12 reps	@6
		1	10–12 reps	@7
		2	10–12 reps	@8
5	Band Face Pull	1	12–15 reps	@6
		2	12–15 reps	@7
		1	12–15 reps	@8
6	Bicep Curl (EZ Bar)	1	8–12 reps	@6
		1	8–12 reps	@7
		1	8–12 reps	@8

#	Exercise	Sets	Reps	Load
1	Front Squat (Barbell)	1	6–8 reps	@6
		2	6–8 reps	@7
		1	6–8 reps	@8
2	Good Morning	1	8–10 reps	@6
		2	8–10 reps	@7
3	Single Arm Landmine Row	1	10–12 reps	@6
		2	10–12 reps	@7
		1	10–12 reps	@8
4	Kettlebell Swing	1	12–15 reps	@6
		1	12–15 reps	@7
		1	12–15 reps	@8
		1	12–15 reps	@9
5	Hanging Leg Raise	3	12–15 reps	@6
6	Plank with Shoulder Taps	3	0.5–0.75 min	@6
7	Goblet Squat	2	12–15 reps	@6
		1	12–15 reps	@7
		1	12–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Clean (Barbell)	4	6 reps	@7
2	Floor Press (Dumbbell)	1	12–15 reps	@6
		1	12–15 reps	@7
		1	12–15 reps	@8
3	Goblet Squat	1	15–20 reps	@6
		2	15–20 reps	@7
		1	15–20 reps	@8
4	Chin-Up (Assisted)	3	AMRAP	@6
5	Lateral Med Ball Slam	1	12–15 reps	@6
		1	12–15 reps	@7
		1	12–15 reps	@8
6	Shrug (Dumbbell)	1	12–15 reps	@6
		2	12–15 reps	@7
		1	12–15 reps	@8

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 12 Week Hypertrophy Home Gym is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a garage gym. 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.

12 Week Hypertrophy Home Gym is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

12 Week Hypertrophy Home Gym 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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