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BoostcampPNG
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
Jul 15, 2024 06:10
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.
down_app
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
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
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
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
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
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
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
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
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
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
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
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
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