Home Gym Upper,Lower,Full Body, stretch and walk
Transform your strength and sculpt your body with Keith’s 8-week journey—power up, tone up, and embrace every rep in your garage gym.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6–10 reps | @8–9 |
| 2 | Wide Grip Lat Pulldown | 4 | 8–12 reps | @8 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 10–12 reps | @8 |
| 4 | Seated Row (Cable) | 3 | 8–12 reps | @8–9 |
| 5 | Incline Chest Fly (Dumbbell) | 3 | 12–15 reps | @7–8 |
| 6 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @8 |
| 7 | Tricep Rope Push Down (Cable) | 3 | 15–20 reps | @8 |
| 8 | Bicep Curl (EZ Bar) | 3 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Belt Squat | 4 | 6–10 reps | @8–9 |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | @8 |
| 3 | Goblet Squat | 3 | 12–15 reps | @8 |
| 4 | Leg Extension | 3 | 12–15 reps | @8 |
| 5 | Standing Calf Raise | 4 | 15–20 reps | — |
| 6 | Bicycle Crunch | 3 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Machine) | 4 | 6–10 reps | @8 |
| 2 | Goblet Squat | 4 | 8–12 reps | @8 |
| 3 | Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 4 | Single Arm High Row (Cable) | 3 | 8–12 reps | @8–9 |
| 5 | Trap Bar Deadlift | 3 | 10–12 reps | @8–9 |
| 6 | Incline Curl (Dumbbell) | 3 | 15–20 reps | — |
| 7 | Overhead Tricep Extension (Cable) | 1 | 15–20 reps | — |
| Superset | ||||
| 8A | Plank | 3 | 1 min | — |
| 8B | Side Plank | 3 | 1 min | — |
| 8C | Side Plank | 3 | 1 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Foam Roll - Left Lef | 1 | 20 reps |
| 2 | Foam Roll - Right Leg | 1 | 20 reps |
| 3 | Foam Roll - Inside Leg | 1 | 15 reps |
| 4 | Foam Roll - Inside Right Leg | 1 | 15 reps |
| 5 | Lacrosse Ball Glute - Left | 1 | 1 min |
| 6 | Lacrosse Ball Glute - Right | 1 | 1 min |
| 7 | Lumbar Rotation - 10 Each Side | 1 | 20 reps |
| 8 | Rollovers To V-sits | 1 | 15 reps |
| 9 | Rocking Frog Stretch | 1 | 15 reps |
| 10 | Fire Hydrant Circles - Left | 1 | 20 reps |
| 11 | Fire Hydrant Circles- Right | 1 | 20 reps |
| 12 | Mountain Climber | 1 | 20 reps |
| 13 | Cossack Squat (Bodyweight) | 1 | 15 reps |
| 14 | Seated Piriformis Stretch | 2 | 1 min |
| 15 | Rear-foot-elevated Hip Flexor Stretch | 2 | 1 min |
| 16 | Cat Cow Stretch | 2 | 20 reps |
| 17 | Bird Dog | 2 | 12 reps |
| 18 | Dead Bug | 1 | 20 reps |
| 19 | Treadmill | 1 | 20 min |
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, Home Gym Upper,Lower,Full Body, stretch and walk 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 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 60 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.
Home Gym Upper,Lower,Full Body, stretch and walk 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.
Home Gym Upper,Lower,Full Body, stretch and walk 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
