Stef’s Full-Body Supersets (home gym)
Basic 3-day routine that leverages supersets to be more efficient with limited time. Each day is a full body workout. Includes 5-min warm up and cool down.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | High Knees | 1 | 30 sec |
| 1B | Arm Circle | 1 | 20 sec |
| 1C | Leg Swings/Circles | 1 | 40 sec |
| 1D | Squat (Bodyweight) | 1 | 1 min |
| 1E | World's Greatest Stretch | 1 | 1 min |
| 1F | Downward Dog | 1 | 1 min |
| 1G | Jumping Jack | 1 | 30 sec |
| Superset | |||
| 2A | Bench Press (Dumbbell) | 3 | 8 reps |
| 2B | Goblet Squat | 3 | 10 reps |
| Superset | |||
| 3A | Bent Over Row (Dumbbell) | 3 | 10 reps |
| 3B | Lunge (Dumbbell) | 3 | 10 reps |
| Superset | |||
| 4A | Seated Shoulder Press (Dumbbell) | 3 | 8 reps |
| 4B | Bicep Curl (Dumbbell) | 3 | 12 reps |
| Superset | |||
| 5A | Abs Crunch (Bodyweight) | 3 | 12 reps |
| 5B | Skull Crusher | 3 | 12 reps |
| Superset | |||
| 6A | Child’s Pose | 1 | 45 sec |
| 6B | Cat-Cow Stretch | 1 | 45 sec |
| 6C | Thoracic Rotations | 1 | 30 sec |
| 6D | Seated Forward Fold (hamstring) | 1 | 30 sec |
| 6E | Chest Opener | 1 | 30 sec |
| 6F | Lunge Stretch (hip flexor) | 1 | 30 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | High Knees | 1 | 30 sec |
| 1B | Arm Circle | 1 | 20 sec |
| 1C | Leg Swings/Circles | 1 | 40 sec |
| 1D | Squat (Bodyweight) | 1 | 1 min |
| 1E | World's Greatest Stretch | 1 | 1 min |
| 1F | Downward Dog | 1 | 1 min |
| 1G | Jumping Jack | 1 | 30 sec |
| Superset | |||
| 2A | Incline Bench Press (Dumbbell) | 3 | 8 reps |
| 2B | Romanian Deadlift (Dumbbell) | 3 | 10 reps |
| Superset | |||
| 3A | Seated Row (Cable) | 3 | 8 reps |
| 3B | Standing Shoulder Press (Dumbbell) | 3 | 10 reps |
| Superset | |||
| 4A | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 4B | Russian Twist (Dumbbell) | 3 | 20 reps |
| Superset | |||
| 5A | Hammer Curl | 3 | 12 reps |
| 5B | Tricep Pushdown (Cable) | 3 | 12 reps |
| Superset | |||
| 6A | Child’s Pose | 1 | 45 sec |
| 6B | Cat-Cow Stretch | 1 | 45 sec |
| 6C | Thoracic Rotations | 1 | 30 sec |
| 6D | Seated Forward Fold (hamstring) | 1 | 30 sec |
| 6E | Chest Opener | 1 | 30 sec |
| 6F | Lunge Stretch (hip flexor) | 1 | 30 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | High Knees | 1 | 30 sec |
| 1B | Arm Circle | 1 | 20 sec |
| 1C | Leg Swings/Circles | 1 | 40 sec |
| 1D | Squat (Bodyweight) | 1 | 1 min |
| 1E | World's Greatest Stretch | 1 | 1 min |
| 1F | Downward Dog | 1 | 1 min |
| 1G | Jumping Jack | 1 | 30 sec |
| Superset | |||
| 2A | Chest Fly (Cable) | 3 | 10 reps |
| 2B | Step-Up (Weighted) | 3 | 10 reps |
| Superset | |||
| 3A | Lat Pulldown | 3 | 8 reps |
| 3B | Bird Dog | 3 | 10 reps |
| Superset | |||
| 4A | Face Pull | 3 | 10 reps |
| 4B | Bicep Curl (Cable) | 3 | 12 reps |
| Superset | |||
| 5A | Shrug (Dumbbell) | 3 | 12 reps |
| 5B | Chest Fly (Cable) | 3 | 10 reps |
| Superset | |||
| 6A | Child’s Pose | 1 | 45 sec |
| 6B | Cat-Cow Stretch | 1 | 45 sec |
| 6C | Thoracic Rotations | 1 | 30 sec |
| 6D | Seated Forward Fold (hamstring) | 1 | 30 sec |
| 6E | Chest Opener | 1 | 30 sec |
| 6F | Lunge Stretch (hip flexor) | 1 | 30 sec |
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, Stef’s Full-Body Supersets (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 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.
Stef’s Full-Body Supersets (home gym) is structured around 3 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.
Stef’s Full-Body Supersets (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.
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