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The General Home Fitness Plan

by Mathew B.

Program Description

**The General Home Fitness Plan** is a dynamic 3-week program designed to elevate your strength and conditioning from the comfort of your home. With 2 workout days each week, you'll engage in a variety of exercises targeting all major muscle groups, including squats, push-ups, and glute bridges, utilizing minimal equipment like dumbbells and your body weight. Each session is structured to challenge your limits, promoting muscle growth and endurance through progressive intensity. Get ready to transform your fitness routine and achieve your goals in just three weeks!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    3 weeks
  • Time Per Workout
    30 minutes
  • Created
    Aug 17, 2025 08:26
  • Last Edited
    Aug 17, 2025 08:36
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-20 reps
-
2
Push Up
4
8-20 reps
-
3
Lateral Raise (Dumbbell)
4
8-20 reps
-
4
Bicep Curl (Dumbbell)
2
8-20 reps
-
5
Glute Bridge (Dumbbell)
2
8-20 reps
-
6
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-20 reps
-
2
Push Up
4
8-20 reps
-
3
Lateral Raise (Dumbbell)
4
8-20 reps
-
4
Bicep Curl (Dumbbell)
2
8-20 reps
-
5
Glute Bridge (Dumbbell)
2
8-20 reps
-
6
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-20 reps
-
2
Push Up
4
8-20 reps
-
3
Lateral Raise (Dumbbell)
4
8-20 reps
-
4
Bicep Curl (Dumbbell)
2
8-20 reps
-
5
Glute Bridge (Dumbbell)
2
8-20 reps
-
6
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-20 reps
-
2
Overhead Press (Dumbbell)
2
8-20 reps
-
3
Bent Over Row (Dumbbell)
4
8-20 reps
-
4
Abs Crunch (Bodyweight)
2
AMRAP
-
5
Lunge (Dumbbell)
2
8-20 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
8-20 reps
-
7
Standing Calf Raise
2
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-20 reps
-
2
Overhead Press (Dumbbell)
2
8-20 reps
-
3
Bent Over Row (Dumbbell)
4
8-20 reps
-
4
Abs Crunch (Bodyweight)
2
AMRAP
-
5
Lunge (Dumbbell)
2
8-20 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
8-20 reps
-
7
Standing Calf Raise
2
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-20 reps
-
2
Overhead Press (Dumbbell)
2
8-20 reps
-
3
Bent Over Row (Dumbbell)
4
8-20 reps
-
4
Abs Crunch (Bodyweight)
2
AMRAP
-
5
Lunge (Dumbbell)
2
8-20 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
8-20 reps
-
7
Standing Calf Raise
2
8-20 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Dumbbell)
4 Sets
8-20 Reps
-
2
Push Up
4 Sets
8-20 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
8-20 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
8-20 Reps
-
5
Glute Bridge (Dumbbell)
2 Sets
8-20 Reps
-
6
Abs Crunch (Bodyweight)
2 Sets
AMRAP
-
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-20 Reps
-
2
Overhead Press (Dumbbell)
2 Sets
8-20 Reps
-
3
Bent Over Row (Dumbbell)
4 Sets
8-20 Reps
-
4
Abs Crunch (Bodyweight)
2 Sets
AMRAP
-
5
Lunge (Dumbbell)
2 Sets
8-20 Reps
-
6
Overhead Tricep Extension (Dumbbell)
2 Sets
8-20 Reps
-
7
Standing Calf Raise
2 Sets
8-20 Reps
-