logo
BoostcampPNG

Fullbody home gym

by Santiago T.
2 athletes joined
5.0
(1 rating)

Program Description

Great results working out only 3 days a week

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 16, 2024 09:05
  • Last Edited
    Jun 18, 2025 08:36

Summary

Transform your fitness routine with the Fullbody Home Gym program, a comprehensive 12-week journey designed for those who want to maximize their strength training at home. Committing just three days a week, you'll engage in a variety of exercises targeting all major muscle groups, from chin-ups to dumbbell presses and lunges. Each session is crafted to build muscle, enhance endurance, and boost overall fitness, all while utilizing minimal equipment. Get ready to challenge yourself and see real results!
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
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
Reverse Lunge (Dumbbell)
2
8 reps
-
2
Goblet Squat
2
8 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
4
16 reps
-
5
Single Arm Shoulder Press
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8 reps
-
2
Goblet Squat
2
8 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
4
16 reps
-
5
Single Arm Shoulder Press
3
10 reps
-
6
Single Arm Row (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8 reps
-
2
Goblet Squat
2
8 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
4
16 reps
-
5
Single Arm Shoulder Press
3
10 reps
-
6
Bicep Curl (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8 reps
-
2
Goblet Squat
2
8 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
4
16 reps
-
5
Single Arm Shoulder Press
3
10 reps
-
6
Bicep Curl (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8 reps
-
2
Goblet Squat
2
8 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
4
16 reps
-
5
Single Arm Shoulder Press
3
10 reps
-
6
Bicep Curl (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8 reps
-
2
Goblet Squat
2
8 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
4
16 reps
-
5
Single Arm Shoulder Press
3
10 reps
-
6
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Leg Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Extension (Cable)
4
16 reps
-
6
Reverse Lunge (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Leg Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
1
-
6
Reverse Lunge (Dumbbell)
2
8 reps
-
7
Chin-Up (Assisted)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Leg Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Extension (Cable)
4
16 reps
-
6
Reverse Lunge (Dumbbell)
2
8 reps
-
7
Chin-Up (Assisted)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Leg Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Extension (Cable)
4
16 reps
-
6
Reverse Lunge (Dumbbell)
2
8 reps
-
7
Chin-Up (Assisted)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Leg Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Extension (Cable)
4
16 reps
-
6
Reverse Lunge (Dumbbell)
2
8 reps
-
7
Chin-Up (Assisted)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Leg Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Extension (Cable)
4
16 reps
-
6
Reverse Lunge (Dumbbell)
2
8 reps
-
7
Chin-Up (Assisted)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Incline Curl (Dumbbell)
4
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Front Raise
2
10 reps
-
7
Bench Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
21s (EZ Bar)
3
21 reps
-
3
Front Raise
3
10 reps
-
4
Single Arm Pushdown
4
16 reps
-
5
Barbell Row
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Pull-Up (Bodyweight)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Incline Curl (Dumbbell)
4
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Front Raise
2
10 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
21s (EZ Bar)
3
21 reps
-
3
Front Raise
3
10 reps
-
4
Single Arm Pushdown
4
16 reps
-
5
Barbell Row
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Pull-Up (Bodyweight)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Incline Curl (Dumbbell)
4
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
21s (EZ Bar)
3
21 reps
-
3
Front Raise
3
10 reps
-
4
Single Arm Pushdown
4
16 reps
-
5
Barbell Row
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Pull-Up (Bodyweight)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Incline Curl (Dumbbell)
4
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Front Raise
2
10 reps
-
7
Lying Rear Lateral Raise
2
10 reps
-
8
Pull-Up (Weighted)
3
6 reps
-
9
Chin-Up (Bodyweight)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
21s (EZ Bar)
3
21 reps
-
3
Front Raise
3
10 reps
-
4
Single Arm Pushdown
4
16 reps
-
5
Barbell Row
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Pull-Up (Bodyweight)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Incline Curl (Dumbbell)
4
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lying Rear Lateral Raise
2
10 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
21s (EZ Bar)
3
21 reps
-
3
Front Raise
3
10 reps
-
4
Single Arm Pushdown
4
16 reps
-
5
Barbell Row
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Pull-Up (Bodyweight)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Incline Curl (Dumbbell)
4
10 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Front Raise
2
10 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
21s (EZ Bar)
3
21 reps
-
3
Front Raise
3
10 reps
-
4
Single Arm Pushdown
4
16 reps
-
5
Barbell Row
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Pull-Up (Bodyweight)
4
6 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Chin-Up (Bodyweight)
4 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
4
Front Raise
3 Sets
10 Reps
-
5
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
6
21s (EZ Bar)
3 Sets
21 Reps
-
7
Leg Extension (Dumbbell)
3 Sets
12 Reps
-
Day 1
1
Reverse Lunge (Dumbbell)
2 Sets
8 Reps
-
2
Goblet Squat
2 Sets
8 Reps
-
3
Pull-Up (Assisted)
3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6
Tricep Kickback
3 Sets
12 Reps
-
7
Bench Press (Barbell)
4 Sets
10 Reps
-
Day 3
1
Lunge (Dumbbell)
2 Sets
8 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
-
3
Barbell Row
3 Sets
10 Reps
-
4
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
5
Bench Press (Close Grip)
3 Sets
10 Reps
-
6
Front Raise
2 Sets
10 Reps
-
7
Bench Press (Barbell)
3 Sets
10 Reps
-