Skinny Fat Program Home
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 3 | 0 reps |
| 2 | Reverse Bicep Curl (Dumbbell) | 3 | 0 reps |
| 3 | Hammer Curl | 3 | 0 reps |
| 4 | Seated Dumbbell Curl | 3 | 0 reps |
| 5 | Dumbbell Row | 3 | 0 reps |
| 6 | Shrug (Dumbbell) | 3 | 0 reps |
| 7 | Bent Over Row (Dumbbell) | 3 | 0 reps |
| 8 | Single Arm Row (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pec Fly (Dumbbell) | 3 | 0 reps |
| 2 | Floor Press (Dumbbell) | 3 | 0 reps |
| 3 | Chest Fly (Dumbbell) | 3 | 0 reps |
| 4 | Skull Crusher | 3 | 0 reps |
| 5 | Overhead Extension (Dumbbell) | 3 | 0 reps |
| 6 | Single Arm Overhead Tricep Extension | 3 | 0 reps |
| 7 | shrugs | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Calf Raise | 3 | 0 reps |
| 2 | Goblet Squat | 3 | 0 reps |
| 3 | Lunge (Dumbbell) | 3 | 0 reps |
| 4 | Split Squat (Dumbbell) | 3 | 0 reps |
| 5 | Glute Bridge (Dumbbell) | 3 | 0 reps |
| 6 | Hip Thrust (Dumbbell) | 3 | 0 reps |
| 7 | Romanian Deadlift (Dumbbell) | 3 | 0 reps |
| 8 | Stiff Leg Deadlift (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 2 | Overhead Press (Dumbbell) | 3 | 0 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 4 | Front Raise | 3 | 0 reps |
| 5 | Skull Crusher | 3 | 0 reps |
| 6 | Floor Press (Dumbbell) | 3 | 0 reps |
| 7 | Overhead Extension (Dumbbell) | 3 | 0 reps |
| 8 | Hammer Curl | 3 | 0 reps |
| 9 | Bicep Curl (Dumbbell) | 3 | 0 reps |
| 10 | Reverse Bicep Curl (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Dumbbell) | 3 | 0 reps |
| 2 | Floor Press (Dumbbell) | 3 | 0 reps |
| 3 | Pec Fly (Dumbbell) | 3 | 0 reps |
| 4 | Dumbbell Row | 3 | 0 reps |
| 5 | Shrug (Dumbbell) | 3 | 0 reps |
| 6 | Pullover (Dumbbell) | 3 | 0 reps |
| 7 | Bent Over Row (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 2 | Arnold Press | 3 | 0 reps |
| 3 | Front Raise | 3 | 0 reps |
| 4 | Wrist Curls | 3 | 0 reps |
| 5 | Reverse Wrist Curl (Dumbbell) | 3 | 0 reps |
| 6 | Suitcase Carry | 3 | 0 min |
| 7 | Side Bend (Dumbbell) | 3 | 0 reps |
| 8 | Abs Crunch (Weighted) | 3 | 0 reps |
| 9 | Russian Twist (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | shrugs | 1 | 0 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Skinny Fat Program Home is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 40 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.
Skinny Fat Program Home is structured around 7 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Skinny Fat Program Home 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
