Lower Body/Upper Body Home Gym
At home gym 3/3 upper lower split. Garage gym, mostly DB or KB can be modified if needed.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 0 reps | @8–10 |
| 2 | Bench Press (Dumbbell) | 3 | 0 reps | @8–10 |
| 3 | Floor Press (Dumbbell) | 4 | 0 reps | @8.5–10 |
| 4 | Chest Fly (Dumbbell) | 3 | 0 reps | @6–9 |
| 5 | Tricep Kickback | 4 | 0 reps | @8–10 |
| 6 | Skull Crusher (Dumbbell) | 3 | 0 reps | @7–10 |
| 7 | Overhead Extension (Dumbbell) | 4 | 0 reps | @7–10 |
| 8 | Push Up (Knees) | 4 | 0 reps | @8 |
| 9 | Abs Crunch (Weighted) | 4 | 0 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Dumbbell) | 4 | 0 reps | @8–10 |
| 2 | Squat (Barbell) | 4 | 0 reps | @8–10 |
| 3 | Box Squat (Barbell) | 4 | 0 reps | @8–10 |
| 4 | Stiff Leg Deadlift (Dumbbell) | 4 | 0 reps | @8–10 |
| 5 | Good Morning | 4 | 0 reps | @8–10 |
| 6 | Bulgarian Split Squat (Dumbbell) | 4 | 0 reps | @7–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 4 | 0 reps | @7–9 |
| 2 | Arnold Press | 4 | 0 reps | @7.5–9.5 |
| 3 | Shrug (Dumbbell) | 3 | 0 reps | @6–8 |
| 4 | Pullover (Dumbbell) | 1 | 0 reps | @8–8 |
| 3 | 0 reps | @8–9.5 | ||
| 5 | Bicep Curl (Dumbbell) | 4 | 0 reps | @8–10 |
| 6 | Hammer Curl | 3 | 0 reps | @8–10 |
| 7 | Lat Pulldown | 4 | 0 reps | @8–10 |
| 8 | Pull-Up (Bodyweight) | 3 | 0 reps | @6–8 |
| 9 | Decline Crunch | 4 | 0 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 4 | 0 reps | @8–10 |
| 2 | Hip Thrust (Dumbbell) | 4 | 0 reps | @8–10 |
| 3 | Lunge (Dumbbell) | 3 | 0 reps | @6–8 |
| 4 | Goblet Squat | 3 | 0 reps | @6–8 |
| 5 | Squat (Barbell) | 1 | 0 reps | @8–8 |
| 3 | 0 reps | @8–10 | ||
| 6 | Seated Calf Raise | 4 | 0 reps | @8–10 |
| 7 | Step-Up (Weighted) | 4 | 0 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 3 | 0 reps | @7.5–9.5 |
| 2 | Arnold Press | 3 | 0 reps | @8–10 |
| 3 | Standing Shoulder Press (Dumbbell) | 3 | 0 reps | @8–10 |
| 4 | Side Bend (Dumbbell) | 3 | 0 reps | @8–9.5 |
| 5 | Y Raise | 3 | 0 reps | @7–9 |
| 6 | Front Raise | 3 | 0 reps | @7–9 |
| 7 | Inverted Face Pull | 3 | 0 reps | @8–10 |
| 8 | Vacuum | 3 | 0 min | — |
| 9 | Ab Wheel | 3 | 0 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jump Squat | 4 | 0 reps | — |
| 2 | Lateral Banded Walk | 4 | 0 reps | — |
| 3 | Suitcase Carry March | 4 | 0 reps | @8–9 |
| 4 | Marching Glute Bridge | 4 | 0 reps | — |
| 5 | Hip Abduction (Band) | 4 | 0 reps | — |
| 6 | Hanging Leg Raise | 3 | 0 reps | — |
| 7 | Leg Pull-In | 3 | 0 reps | — |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Lower Body/Upper Body 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 10 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 70 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.
Lower Body/Upper Body Home Gym is structured around 6 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Lower Body/Upper Body 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.
Get started
