Beginner–IntermediateFree

The General Home Fitness Plan

Transform your space into a powerhouse—get stronger and fitter in just 3 weeks with this efficient, no-gym home workout plan!

Mathew B.· Aug 2025

15athletes running this program

Free on iOS & Android

Overview

Length

3 weeks

Days / week

2 days

Level

Beginner, Intermediate

Goal

Muscle, Bodyweight Fitness

Equipment

Dumbbell Only

Session length

30 min

**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!

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 2 days per week

Athletes with access to a set of dumbbells

Muscle engagement

Front

Back

Glutes

11.4%

Middle Delts

9.7%

Hamstrings

9.7%

Front Delts

9.1%

Quadriceps

9.1%

Triceps

9.1%

Abs

8.6%

Upper Back

6.3%

Chest

5.7%

Biceps

5.1%

Lats

4.6%

Lower Back

Adductors

2.9%

Calves

2.9%

Rear Delts

1.1%

Forearms

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps
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

#	Exercise	Sets	Reps
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

Weeks 2–3 are in the app

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

Common questions

Yes, The General Home Fitness Plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 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 30 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.

The General Home Fitness Plan is structured around 2 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The General Home Fitness Plan 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android