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Home gym bikini body

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Program Description

This is a beginner, friendly program design for a home gym with some machines. You can do it anywhere. the point of the program is to get bigger muscles in the lats, glutes, shoulders, hamstrings, quads and calves with minimal chest, biceps and triceps. The program is designed to last 12 weeks starting with one to three sets per exercise per session if there is no soreness and no pump after a session, you can add a set for the next week. First week you should be ending at a 7/10 RPE. After that for all compound moves add 10 pounds and for all accessory moves add 5 pounds. You can repeat this program as many times as you would like, this is a great way to start your fitness journey if you’ve never worked out before.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 10, 2024 06:48
  • Last Edited
    May 15, 2025 01:35

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.5%
Hamstrings
13%
Front Delts
9.3%
Quadriceps
9.3%
Middle Delts
9.3%
Upper Back
8.4%
Triceps
6.5%
Lower Back
6%
Chest
4.7%
Rear Delts
4.7%
Calves
4.7%
Lats
4.7%
Abs
2.3%
Adductors
1.9%
Biceps
1.9%
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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
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
-
2A
Side Lying Hip Abduction Off Of Bench
3
-
2B
Push Up
2
-
3A
Lateral Raise (Cable)
2
10-20 reps
-
3B
Standing Calf Raise
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
-
2A
Side Lying Hip Abduction Off Of Bench
3
-
2B
Push Up
2
-
3A
Lateral Raise (Cable)
2
10-20 reps
-
3B
Standing Calf Raise
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
-
2A
Side Lying Hip Abduction Off Of Bench
3
-
2B
Push Up
2
-
3A
Lateral Raise (Cable)
2
10-20 reps
-
3B
Standing Calf Raise
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
-
2A
Side Lying Hip Abduction Off Of Bench
3
-
2B
Push Up
2
-
3A
Lateral Raise (Cable)
2
10-20 reps
-
3B
Standing Calf Raise
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
-
2A
Side Lying Hip Abduction Off Of Bench
3
-
2B
Push Up
2
-
3A
Lateral Raise (Cable)
2
10-20 reps
-
3B
Standing Calf Raise
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
-
2A
Side Lying Hip Abduction Off Of Bench
3
-
2B
Push Up
2
-
3A
Lateral Raise (Cable)
2
10-20 reps
-
3B
Standing Calf Raise
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
-
2A
Side Lying Hip Abduction Off Of Bench
3
-
2B
Push Up
2
-
3A
Lateral Raise (Cable)
2
10-20 reps
-
3B
Standing Calf Raise
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
-
2A
Side Lying Hip Abduction Off Of Bench
3
-
2B
Push Up
2
-
3A
Lateral Raise (Cable)
2
10-20 reps
-
3B
Standing Calf Raise
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
-
2A
Side Lying Hip Abduction Off Of Bench
3
-
2B
Push Up
2
-
3A
Lateral Raise (Cable)
2
10-20 reps
-
3B
Standing Calf Raise
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
-
2A
Side Lying Hip Abduction Off Of Bench
3
-
2B
Push Up
2
-
3A
Lateral Raise (Cable)
2
10-20 reps
-
3B
Standing Calf Raise
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
-
2A
Side Lying Hip Abduction Off Of Bench
3
-
2B
Push Up
2
-
3A
Lateral Raise (Cable)
2
10-20 reps
-
3B
Standing Calf Raise
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
-
2A
Side Lying Hip Abduction Off Of Bench
3
-
2B
Push Up
2
-
3A
Lateral Raise (Cable)
2
10-20 reps
-
3B
Standing Calf Raise
2
10-20 reps
-
Week 1
1 / 12 Weeks
Day 2
1A
Hyperextension
2 Sets
12-15 Reps
@8
1B
Leg Extension
2 Sets
12-15 Reps
-
2A
Side Lying Hip Abduction Off Of Bench
3 Sets
-
2B
Push Up
2 Sets
-
3A
Lateral Raise (Cable)
2 Sets
10-20 Reps
-
3B
Standing Calf Raise
2 Sets
10-20 Reps
-
Day 1
1A
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
70%
78%
1B
Wide Grip Lat Pulldown
2 Sets
10-12 Reps
75%
2A
Face Pull
2 Sets
12-20 Reps
@8
2B
Lying Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@7.5
@8
3A
Hip Thrust (Barbell)
2 Sets
1 Set
10-25 Reps
10-25 Reps
@8
@9
3B
Seated Overhead Press (Dumbbell)
2 Sets
10-15 Reps
@8