HOME Spine-Safe Full Body Rebuild
Rebuild your strength and confidence at home with a spine-safe full body program designed for lasting results in just 12 weeks.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Bodyweight) | 2 | 10 reps |
| 2 | Goblet Squat | 2 | 10 reps |
| 3 | Plank | 3 | 1 min |
| 4 | Side Plank | 4 | 1 min |
| 5 | Push Up | 3 | 6 reps |
| 6 | Pallof Press | 4 | 10 reps |
| 7 | Bench Press (Dumbbell) | 4 | 10 reps |
| 8 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 9 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cat Cow Stretch | 3 | 10 reps |
| 2 | Thread Needle | 2 | 20 reps |
| 3 | Piriformis Stretch | 2 | 1 min |
| 4 | Mckenzie Cobra Press | 3 | 10 reps |
| 5 | Hamstring Stretch | 2 | 1 min |
| 6 | Lunge (Dumbbell) | 4 | 10 reps |
| 7 | Walking | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Swiss Ball Crunches | 3 | 15 reps |
| 2 | Glute Bridge (Bodyweight) | 3 | 15 reps |
| 3 | Bird Dog | 3 | 10 reps |
| 4 | T Push-Up | 5 | 5 reps |
| 5 | Plank with Shoulder Taps | 4 | 1 min |
| 6 | Dumbbell Row | 4 | 10 reps |
| 7 | Band Row | 3 | 15 reps |
| 8 | Band Face Pull | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 4 | 12 reps |
| 2 | Split Squat (Bodyweight) | 3 | 10 reps |
| 3 | Hip Thrust (Bodyweight) | 4 | 12 reps |
| 4 | Push Up | 4 | 12 reps |
| 5 | Single Arm Rear Delt Fly (Dumbbell) | 3 | 15 reps |
| 6 | Band Pull Apart | 3 | 20 reps |
| 7 | Dead Bug | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 12 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 3 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 4 | Dumbbell Row | 3 | 12 reps |
| 5 | Band Face Pull | 3 | 15 reps |
| 6 | Bicep Curl (Dumbbell) | 3 | 12 reps |
| 7 | Standing Triceps Banded Overhead Extension | 3 | 12 reps |
| 8 | Side Plank | 2 | 1 min |
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, HOME Spine-Safe Full Body Rebuild 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 is a home workout program. No gym required. 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 Spine-Safe Full Body Rebuild 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.
HOME Spine-Safe Full Body Rebuild 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
