S C.'s Personalized Strength Training Program

by S C.

Program Description

Welcome to your 8-week At-Home Calisthenics program, designed specifically for you! With a focus on strengthening your core, arms, glutes, and back, this intermediate-level routine will challenge you while fitting seamlessly into your busy life. By committing to 5 days a week of medium-volume workouts, you'll not only enhance your overall strength and endurance but also develop a toned physique that reflects your hard work and dedication. Get ready to transform your fitness journey and feel empowered in your own space!

Program Overview

Level
Intermediate
Goal
At-Home & Calisthenics, Muscle & Sculpting, Bodyweight Fitness
Equipment
At Home
Program Length
8 weeks
Time Per Workout
20 minutes
Created
Jun 10, 2025 03:51
Last Edited
Jun 18, 2025 11:41

Summary

S C.'s Personalized Strength Training Program is an 8-week journey designed to elevate your fitness through a balanced blend of strength and conditioning. Committing to 5 days a week, you'll engage in targeted workouts that focus on core and glute activation, upper and lower body strength, and cardio conditioning. Each session combines bodyweight and dumbbell exercises, ensuring you build strength and stability effectively from the comfort of your home. Get ready to transform your physique and boost your performance with this comprehensive program!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Hip Thrust (Bodyweight)

15 reps

Hollow Hold

30 secs

Russian Twist (Dumbbell)

12 reps

Day 1

Hip Thrust (Bodyweight)

15 reps

Hollow Hold

30 secs

Russian Twist (Dumbbell)

12 reps

Day 1

Hip Thrust (Bodyweight)

15 reps

Hollow Hold

30 secs

Russian Twist (Dumbbell)

12 reps

Day 1

Hip Thrust (Bodyweight)

15 reps

Hollow Hold

30 secs

Russian Twist (Dumbbell)

12 reps

Day 1

Hip Thrust (Bodyweight)

15 reps

Hollow Hold

30 secs

Russian Twist (Dumbbell)

12 reps

Day 1

Hip Thrust (Bodyweight)

15 reps

Hollow Hold

30 secs

Russian Twist (Dumbbell)

12 reps

Day 1

Hip Thrust (Bodyweight)

15 reps

Hollow Hold

30 secs

Russian Twist (Dumbbell)

12 reps

Day 1

Hip Thrust (Bodyweight)

15 reps

Hollow Hold

30 secs

Russian Twist (Dumbbell)

12 reps

Day 2

Push Up

10 reps

Bent Over Row (Dumbbell)

10 reps

Arnold Press

10 reps

Day 2

Push Up

10 reps

Bent Over Row (Dumbbell)

10 reps

Arnold Press

10 reps

Day 2

Push Up

10 reps

Bent Over Row (Dumbbell)

10 reps

Arnold Press

10 reps

Day 2

Push Up

10 reps

Bent Over Row (Dumbbell)

10 reps

Arnold Press

10 reps

Day 2

Push Up

10 reps

Bent Over Row (Dumbbell)

10 reps

Arnold Press

10 reps

Day 2

Push Up

10 reps

Bent Over Row (Dumbbell)

10 reps

Arnold Press

10 reps

Day 2

Push Up

10 reps

Bent Over Row (Dumbbell)

10 reps

Arnold Press

10 reps

Day 2

Push Up

10 reps

Bent Over Row (Dumbbell)

10 reps

Arnold Press

10 reps

Day 3

Bulgarian Split Squat (Dumbbell)

10 reps

Glute Bridge (Dumbbell)

12 reps

Lateral Lunge

10 reps

Day 3

Bulgarian Split Squat (Dumbbell)

10 reps

Glute Bridge (Dumbbell)

12 reps

Lateral Lunge

10 reps

Day 3

Bulgarian Split Squat (Dumbbell)

10 reps

Glute Bridge (Dumbbell)

12 reps

Lateral Lunge

10 reps

Day 3

Bulgarian Split Squat (Dumbbell)

10 reps

Glute Bridge (Dumbbell)

12 reps

Lateral Lunge

10 reps

Day 3

Bulgarian Split Squat (Dumbbell)

10 reps

Glute Bridge (Dumbbell)

12 reps

Lateral Lunge

10 reps

Day 3

Bulgarian Split Squat (Dumbbell)

10 reps

Glute Bridge (Dumbbell)

12 reps

Lateral Lunge

10 reps

Day 3

Bulgarian Split Squat (Dumbbell)

10 reps

Glute Bridge (Dumbbell)

12 reps

Lateral Lunge

10 reps

Day 3

Bulgarian Split Squat (Dumbbell)

10 reps

Glute Bridge (Dumbbell)

12 reps

Lateral Lunge

10 reps

Day 4

Burpee

8 reps

Plank

30 secs

Mountain Climber

15 reps

Day 4

Burpee

8 reps

Plank

30 secs

Mountain Climber

15 reps

Day 4

Burpee

8 reps

Plank

30 secs

Mountain Climber

15 reps

Day 4

Burpee

8 reps

Plank

30 secs

Mountain Climber

15 reps

Day 4

Burpee

8 reps

Plank

30 secs

Mountain Climber

15 reps

Day 4

Burpee

8 reps

Plank

30 secs

Mountain Climber

15 reps

Day 4

Burpee

8 reps

Plank

30 secs

Mountain Climber

15 reps

Day 4

Burpee

8 reps

Plank

30 secs

Mountain Climber

15 reps

Day 5

Deadlift (Dumbbell)

10 reps

Inverted Row

10 reps

Yoga (Stretching Routine)

15 reps

Day 5

Deadlift (Dumbbell)

10 reps

Inverted Row

10 reps

Yoga (Stretching Routine)

15 reps

Day 5

Deadlift (Dumbbell)

10 reps

Inverted Row

10 reps

Yoga (Stretching Routine)

15 reps

Day 5

Deadlift (Dumbbell)

10 reps

Inverted Row

10 reps

Yoga (Stretching Routine)

15 reps

Day 5

Deadlift (Dumbbell)

10 reps

Inverted Row

10 reps

Yoga (Stretching Routine)

15 reps

Day 5

Deadlift (Dumbbell)

10 reps

Inverted Row

10 reps

Yoga (Stretching Routine)

15 reps

Day 5

Deadlift (Dumbbell)

10 reps

Inverted Row

10 reps

Yoga (Stretching Routine)

15 reps

Day 5

Deadlift (Dumbbell)

10 reps

Inverted Row

10 reps

Yoga (Stretching Routine)

15 reps

Day 1

Hip Thrust (Bodyweight)

4 Sets

15 Reps

Hollow Hold

3 Sets

30 secs

Russian Twist (Dumbbell)

3 Sets

12 Reps

Day 2

Push Up

4 Sets

10 Reps

Bent Over Row (Dumbbell)

4 Sets

10 Reps

Arnold Press

3 Sets

10 Reps

Day 3

Bulgarian Split Squat (Dumbbell)

4 Sets

10 Reps

Glute Bridge (Dumbbell)

3 Sets

12 Reps

Lateral Lunge

3 Sets

10 Reps

Day 4

Burpee

4 Sets

8 Reps

Plank

3 Sets

30 secs

Mountain Climber

3 Sets

15 Reps

Day 5

Deadlift (Dumbbell)

4 Sets

10 Reps

Inverted Row

3 Sets

10 Reps

Yoga (Stretching Routine)

1 Set

15 Reps