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Apartment Gym

by MSR
4 athletes joined

Program Description

ABC of weight lifting

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2024 12:51
  • Last Edited
    Oct 24, 2025 03:01

Summary

Transform your living space into a powerhouse with the Apartment Gym program! Over two weeks, you'll engage in a comprehensive 6-day-a-week routine designed to maximize strength and endurance using minimal equipment. Each session focuses on targeted muscle groups, featuring exercises like Dumbbell Squats, Push-Ups, and High Pulls to build functional strength and sculpt your physique. Perfect for anyone looking to elevate their fitness game without the need for a full gym setup. Get ready to unleash your potential right from your home!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.3%
Glutes
13.4%
Hamstrings
13.4%
Triceps
9.5%
Abs
7.2%
Front Delts
6.7%
Adductors
5%
Upper Back
4.5%
Chest
4.5%
Biceps
4.2%
Calves
3.3%
Middle Delts
3.1%
Lats
2.5%
Lower Back
1.9%
Forearms
1.7%
Rear Delts
1.4%
Olympic
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
High Pull
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Scott Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Cable Shrug
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Overhead Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Power Shrug
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Clean and Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
15 reps
-
2
Deadlift (Dumbbell)
4
15 reps
-
3
Step-Up (Weighted)
4
15 reps
-
4
Calf Raise (Bodyweight)
4
15 reps
-
5
Goblet Squat
4
15 reps
-
6
Lunge (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
15 reps
-
2
Deadlift (Dumbbell)
4
15 reps
-
3
Step-Up (Weighted)
4
15 reps
-
4
Calf Raise (Bodyweight)
4
15 reps
-
5
Goblet Squat
4
15 reps
-
6
Lunge (Bodyweight)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
-
2
Lat Pulldown (Neutral Grip)
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
-
2
Single Arm Row (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Single Arm Pushdown
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Spider Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
7
Reverse Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
15 reps
-
2
Deadlift (Dumbbell)
4
15 reps
-
3
Step-Up (Weighted)
4
15 reps
-
4
Calf Raise (Bodyweight)
4
15 reps
-
5
Goblet Squat
4
15 reps
-
6
Lunge (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
15 reps
-
2
Deadlift (Dumbbell)
4
15 reps
-
3
Step-Up (Weighted)
4
15 reps
-
4
Calf Raise (Bodyweight)
4
15 reps
-
5
Goblet Squat
4
15 reps
-
6
Lunge (Bodyweight)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Incline Chest Fly (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
French Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
7
Single Arm Overhead Tricep Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
8
Tricep Kickback
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Decline Flys
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
French Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
7
Tricep Extension (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
15 reps
-
2
Deadlift (Dumbbell)
4
15 reps
-
3
Step-Up (Weighted)
4
15 reps
-
4
Calf Raise (Bodyweight)
4
15 reps
-
5
Goblet Squat
4
15 reps
-
6
Lunge (Bodyweight)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
15 reps
-
2
Deadlift (Dumbbell)
4
15 reps
-
3
Step-Up (Weighted)
4
15 reps
-
4
Calf Raise (Bodyweight)
4
15 reps
-
5
Goblet Squat
4
15 reps
-
6
Lunge (Bodyweight)
4
15 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
2
Rear Delt Fly (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
3
High Pull
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
4
Scott Press
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
5
Cable Shrug
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
6
Upright Row (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
Day 2
1
Squat (Dumbbell)
4 Sets
15 Reps
-
2
Deadlift (Dumbbell)
4 Sets
15 Reps
-
3
Step-Up (Weighted)
4 Sets
15 Reps
-
4
Calf Raise (Bodyweight)
4 Sets
15 Reps
-
5
Goblet Squat
4 Sets
15 Reps
-
6
Lunge (Bodyweight)
4 Sets
15 Reps
-
Day 3
1
Push Up
4 Sets
15 Reps
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
3
Bent Over Row (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
Day 4
1
Squat (Dumbbell)
4 Sets
15 Reps
-
2
Deadlift (Dumbbell)
4 Sets
15 Reps
-
3
Step-Up (Weighted)
4 Sets
15 Reps
-
4
Calf Raise (Bodyweight)
4 Sets
15 Reps
-
5
Goblet Squat
4 Sets
15 Reps
-
6
Lunge (Bodyweight)
4 Sets
15 Reps
-
Day 5
1
Cable Crossover
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
5
French Press
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
7
Single Arm Overhead Tricep Extension
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
8
Tricep Kickback
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
Day 6
1
Squat (Dumbbell)
4 Sets
15 Reps
-
2
Deadlift (Dumbbell)
4 Sets
15 Reps
-
3
Step-Up (Weighted)
4 Sets
15 Reps
-
4
Calf Raise (Bodyweight)
4 Sets
15 Reps
-
5
Goblet Squat
4 Sets
15 Reps
-
6
Lunge (Bodyweight)
4 Sets
15 Reps
-