IntermediateFree

General Gainz Body Building - Home Gym Edition

My take on Cody lefevres General Gainz Body Building template adapted to dumbbell and (weighted) bodyweight exercises

Alexander F.· Jun 2025

1athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle

Equipment

Dumbbell Only

Session length

60 min

This Programm is a partially auto regulated body building program. Each of the first sets of the main movements should be performed to or close to failure. For the following sets. Aim for 3/4 of the reps from your first set with the same weight. The number of sets is variable: if you are best up/ not feeling well, go for 2 sets,if you feel good try to go for 4 sets or push even more sets if you feel amazing

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a set of dumbbells

Muscle engagement

Front

Back

Triceps

12.2%

Front Delts

10.4%

Upper Back

10.3%

Biceps

9.6%

Lats

7.7%

Middle Delts

6.8%

Chest

Hamstrings

Glutes

5.7%

Rear Delts

4.4%

Quadriceps

4.4%

Lower Back

Stretching

3.8%

Calves

3.8%

Abs

2.6%

Forearms

1.2%

Other

0.8%

Adductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Arm Circle	2	10 reps	—
1B	Shoulder Circle	2	10 reps	—
1C	Arm Swings Side Ways	1	15 reps	—
		1	0 reps	—
1D	Torso Twists	2	10 reps	—
Superset
2A	Wall Push Up	1	15–20 reps	—
2B	Band Pull Apart	1	15–20 reps	—
2C	Band Shoulder Breaker	1	15–20 reps	—
2D	Standing Shoulder Press (Dumbbell)	1	10–12 reps	—
3	Push Up (Weighted)	1	8–12 reps	@10
		3	6–9 reps	@8
4	Double Kettlebell Press	1	8–10 reps	@10
		3	6–8 reps	@8
5	Banded Dips	1	8–12 reps	@10
		3	6–9 reps	@8
6	Lateral Raise (Dumbbell)	1	12–15 reps	@10
		3	9–12 reps	@8
7	Skull Crusher	1	12–15 reps	@10
		3	10–12 reps	@8

#	Exercise	Sets	Reps	Load
Superset
1A	Arm Circle	1	10 reps	—
1B	Cat Cow Stretch	1	10 reps	—
1C	Shoulder Blade Squeeze	1	0 reps	—
1D	Neck Roll	1	0 reps	—
Superset
2A	Lat Pulldown (Band)	1	15–20 reps	—
2B	Pull-Up (Assisted)	1	5–8 reps	—
2C	Kettlebell Gorilla Row	1	10–12 reps	—
3	Pull-Up (Band)	1	6–8 reps	@10
		3	4–6 reps	@8
4	Single Arm Row (Dumbbell)	1	10–12 reps	@10
		3	6–9 reps	@8
5	Lying Reverse Fly	1	10–15 reps	@10
		3	10–12 reps	@8
6	Concentration Curl	1	9–12 reps	@10
		3	6–9 reps	@8
7	Hammer Curl	1	15 reps	@10
		3	12 reps	@8

#	Exercise	Sets	Reps	Load
Superset
1A	Marching In Place	1	0.5 min	—
1B	Side Leg Swings	2	10 reps	—
1C	Leg Swings	2	10 reps	—
1D	Hip Circle	2	10 reps	—
1E	Ankle Circles	4	0 reps	—
Superset
2A	Squat (Bodyweight)	1	15–20 reps	—
2B	Glute Bridge (Bodyweight)	1	15–20 reps	—
2C	Standing Calf Raise	1	0 reps	—
3	Sissy Squat (Weighted)	1	12 reps	@10
		3	9 reps	@8
4	Single Leg Romanian Deadlift	1	12 reps	@10
		3	9 reps	@8
5	Standing Calf Raise	1	20 reps	@10
		3	15 reps	@8

#	Exercise	Sets	Reps	Load
Superset
1A	Arm Circle	2	10 reps	—
1B	Shoulder Circle	2	10 reps	—
1C	Arm Swings Side Ways	1	15 reps	—
		1	0 reps	—
1D	Torso Twists	2	10 reps	—
Superset
2A	Wall Push Up	1	15–20 reps	—
2B	Band Pull Apart	1	15–20 reps	—
2C	Band Shoulder Breaker	1	15–20 reps	—
2D	Standing Shoulder Press (Dumbbell)	1	10–12 reps	—
3	Push Up (Weighted)	1	8–12 reps	@10
		3	6–9 reps	@8
4	Double Kettlebell Press	1	8–10 reps	@10
		3	6–8 reps	@8
5	Banded Dips	1	8–12 reps	@10
		3	6–9 reps	@8
6	Lateral Raise (Dumbbell)	1	12–15 reps	@10
		3	9–12 reps	@8
7	Skull Crusher	1	12–15 reps	@10
		3	10–12 reps	@8

#	Exercise	Sets	Reps	Load
Superset
1A	Arm Circle	1	10 reps	—
1B	Cat Cow Stretch	1	10 reps	—
1C	Shoulder Blade Squeeze	1	0 reps	—
1D	Neck Roll	1	0 reps	—
Superset
2A	Lat Pulldown (Band)	1	15–20 reps	—
2B	Pull-Up (Assisted)	1	5–8 reps	—
2C	Kettlebell Gorilla Row	1	10–12 reps	—
3	Pull-Up (Band)	1	6–8 reps	@10
		3	4–6 reps	@8
4	Single Arm Row (Dumbbell)	1	10–12 reps	@10
		3	6–9 reps	@8
5	Lying Reverse Fly	1	10–15 reps	@10
		3	10–12 reps	@8
6	Concentration Curl	1	9–12 reps	@10
		3	6–9 reps	@8
7	Hammer Curl	1	15 reps	@10
		3	12 reps	@8

#	Exercise	Sets	Reps	Load
Superset
1A	Marching In Place	1	0.5 min	—
1B	Side Leg Swings	2	10 reps	—
1C	Leg Swings	2	10 reps	—
1D	Hip Circle	2	10 reps	—
1E	Ankle Circles	4	0 reps	—
Superset
2A	Squat (Bodyweight)	1	15–20 reps	—
2B	Glute Bridge (Bodyweight)	1	15–20 reps	—
2C	Standing Calf Raise	1	0 reps	—
3	Sissy Squat (Weighted)	1	12 reps	@10
		3	9 reps	@8
4	Single Leg Romanian Deadlift	1	12 reps	@10
		3	9 reps	@8
5	Standing Calf Raise	1	20 reps	@10
		3	15 reps	@8

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, General Gainz Body Building - Home Gym Edition is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a dumbbell only. 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.

General Gainz Body Building - Home Gym Edition 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

General Gainz Body Building - Home Gym Edition 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

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