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KNUCKLES HOME MUSCLES

by Knuckles (MR Muscle)

Program Description

This is a beginner friendly at home workout plan, for those who wanna get bigger and stronger but dont have the equipment, dont worry, KNUCKLES HAS UR BACK! This at home workout will do everything you want or need, just trust the process, it may be slower then actually going to the gym, but it works all the same.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 07, 2025 08:12
  • Last Edited
    Jun 18, 2025 11:21

Summary

Transform your home workouts with the **KNUCKLES HOME MUSCLES** program! Over 12 weeks, this dynamic plan combines bodyweight exercises and minimal equipment to build strength and endurance, targeting all major muscle groups. With 5 training days each week, you'll tackle effective movements like push-ups, squats, and dips, ensuring you stay engaged and challenged. Get ready to elevate your fitness journey from the comfort of your home and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
10 reps
RPE 9.5
2
Jumping Jack
3
30 reps
RPE 9.5
3
Calf Raise (Bodyweight)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
10 reps
RPE 9.5
2
Jumping Jack
3
30 reps
RPE 9.5
3
Calf Raise (Bodyweight)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
10 reps
RPE 9.5
2
Jumping Jack
3
30 reps
RPE 9.5
3
Calf Raise (Bodyweight)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
10 reps
RPE 9.5
2
Jumping Jack
3
30 reps
RPE 9.5
3
Calf Raise (Bodyweight)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
10 reps
RPE 9.5
2
Jumping Jack
3
30 reps
RPE 9.5
3
Calf Raise (Bodyweight)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
10 reps
RPE 9.5
2
Jumping Jack
3
30 reps
RPE 9.5
3
Calf Raise (Bodyweight)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
10 reps
RPE 9.5
2
Jumping Jack
3
30 reps
RPE 9.5
3
Calf Raise (Bodyweight)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
10 reps
RPE 9.5
2
Jumping Jack
3
30 reps
RPE 9.5
3
Calf Raise (Bodyweight)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
10 reps
RPE 9.5
2
Jumping Jack
3
30 reps
RPE 9.5
3
Calf Raise (Bodyweight)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
10 reps
RPE 9.5
2
Jumping Jack
3
30 reps
RPE 9.5
3
Calf Raise (Bodyweight)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
10 reps
RPE 9.5
2
Jumping Jack
3
30 reps
RPE 9.5
3
Calf Raise (Bodyweight)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
10 reps
RPE 9.5
2
Jumping Jack
3
30 reps
RPE 9.5
3
Calf Raise (Bodyweight)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
100 reps
RPE 9.5
2
Sit Up
3
10 reps
RPE 6
3
Squat (Bodyweight)
3
12 reps
RPE 8
4
Side Plank
2
1 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
2
Push Up
3
100 reps
RPE 10
3
Burpee
3
15 reps
RPE 9.5
4
Plank
2
2 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
100 Reps
@9.5
2
Sit Up
3 Sets
10 Reps
@6
3
Squat (Bodyweight)
3 Sets
12 Reps
@8
4
Side Plank
2 Sets
1 mins
@9.5
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
2
Push Up
3 Sets
100 Reps
@10
3
Burpee
3 Sets
15 Reps
@9.5
4
Plank
2 Sets
2 mins
@10
Day 3
1
Dips Between Chairs
3 Sets
10 Reps
@9.5
2
Jumping Jack
3 Sets
30 Reps
@9.5
3
Calf Raise (Bodyweight)
4 Sets
12 Reps
@9
Day 4
1
Push Up
3 Sets
100 Reps
@9.5
2
Sit Up
3 Sets
10 Reps
@6
3
Squat (Bodyweight)
3 Sets
12 Reps
@8
4
Side Plank
2 Sets
1 mins
@9.5
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
2
Push Up
3 Sets
100 Reps
@10
3
Burpee
3 Sets
15 Reps
@9.5
4
Plank
2 Sets
2 mins
@10