BeginnerFree

AHE 2

At home high frequency full body program for beginners -- Specifically for my buddy, who only has 10 and 15lb weights plus a 25lb kettlebell.

Matt· Apr 2025

1athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Beginner

Goal

Muscle, Bodyweight Fitness

Equipment

At Home

Session length

50 min

AHE2 is a hypertrophy focused program for beginners designed for you to get the most out of limited equipment. If you've got some weights laying around and you don't just want to do calisthenics, this is the program for you. You'll be putting the work in and you should be seeing massive amounts of muscle added onto your frame. Your arms, forearms, and shoulders particularly are going to get more work than they would on other programs. Advice: Please eat. As a beginner you have no idea how much you need to eat to grow. Most people, when doing this amount of work, especially as you put on more muscle, will struggle to eat enough to bulk up. Most beginners should be able to go on dreamer bulks for a decent while and have almost all of the mass be muscle. I want you to take this seriously. If you're putting weight on too fast (more than about 2lbs per week) you can eat less, shoot for 0.5lbs to 1lb per week, but try to shoot for more the newer you are. If you are properly fat and want to lose weight, try eating at maintenance, ideally while cleaning up your diet. This should work, and it's better to take weight loss slower. If that doesn't work and you're putting on fat somehow while doing this you can decrease your calorie intake. Keep protein high though (>0.7g/lb bodyweight). This is probably a good program to prepare you for something like starting strength. It's not as straightforward but it's not going to be anywhere near as taxing as low reps can be. If you run this you're probably not going to run into issues when you find a gym (or get more equipment) and start doing proper benches, deadlifts, and squats. Anyways, you can run this for as long as you want or until you outgrow it. Find a way to make the deadlift challenging with what you have. Go hard, eat a lot, rest well, be consistent. Have fun

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes who prefer training at home with minimal equipment

Muscle engagement

Front

Back

Biceps

10%

Upper Back

Forearms

8.6%

Lats

7.6%

Triceps

7.6%

Front Delts

7.2%

Abs

6.9%

Hamstrings

6.2%

Glutes

6.2%

Quadriceps

5.5%

Neck

5.5%

Rear Delts

5.2%

Middle Delts

4.8%

Chest

3.4%

Lower Back

1.7%

Adductors

1.7%

Other

1.4%

Calves

1.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Burpee (No Push Up)	1	2.5 min	—
2	Single Leg Romanian Deadlift	3	6–30 reps	@9.5
3	Walking Lunge (Dumbbell)	2	10–32 reps	@9.5
4	Bent Over Row (Dumbbell)	3	6–35 reps	@10
5	Push Up (Wide)	2	6–35 reps	@9.5
		1	6–35 reps	@10
6	Lu Raise	2	8–30 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Burpee (No Push Up)	1	2.5 min	—
2	Overhead Press (Dumbbell)	2	8–30 reps	@9.5
Superset
3A	Hammer Curl (Dumbbell)	3	6–30 reps	@10
3B	French Press	2	10–30 reps	@10
Superset
4A	Wrist Curls	2	8–30 reps	@10
4B	Reverse Wrist Curl (Dumbbell)	2	10–32 reps	@10

#	Exercise	Sets	Reps	Load
1	Jumping Jack	1	2.5 min	—
2	Chin-Up (Bodyweight)	2	6–30 reps	@9
		1	6–30 reps	@10
3	Narrow Push Up	1	8–30 reps	@9.5
		1	8–30 reps	@10
4	One Arm Bent Over Row	2	6–30 reps	@10
Superset
5A	Powell Raise	2	6–25 reps	@10
5B	Preacher Curl (Dumbbell)	2	8–20 reps	@9.5
Superset
6A	Neck Curl	2	8–25 reps	@10
6B	Neck Extension	2	8–25 reps	@10

#	Exercise	Sets	Reps	Load
1	Burpee (No Push Up)	1	2.5 min	—
2	Goblet Squat	2	6–20 reps	@9
		1	6–20 reps	@10
3	Bicep Curl (Dumbbell)	2	6–30 reps	@10
4	Stiff Leg Deficit Deadlift	2	8–35 reps	—
5	Single Leg Calf Raise (Bodyweight)	2	6–35 reps	@10

#	Exercise	Sets	Reps	Load
1	Burpee (No Push Up)	1	2.5 min	—
2	Decline Push Up	2	6–30 reps	@9.5
		1	6–30 reps	@10
3	Lateral Raise (Dumbbell)	3	6–30 reps	@10
4	Shrug (Dumbbell)	2	6–35 reps	@10
Superset
5A	Wrist Curls	2	8–30 reps	@10
5B	Reverse Wrist Curl (Dumbbell)	2	10–32 reps	@10

#	Exercise	Sets	Reps	Load
1	Jumping Jack	1	2.5 min	—
2	Pull-Up (Bodyweight)	2	6–30 reps	@9
		1	6–30 reps	@10
Superset
3A	Neck Curl	2	8–25 reps	@10
3B	Neck Extension	2	8–25 reps	@10
Superset
4A	Hammer Curl (Dumbbell)	2	6–35 reps	@10
4B	French Press	2	10–30 reps	@10
5	Powell Raise	3	6–25 reps	@10

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, AHE 2 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 is a home workout program. No gym required. 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 50 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.

AHE 2 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

AHE 2 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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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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