Program Description
Designing to target your back, shoulders, chest, abs, and legs with
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedNov 25, 2024 07:04
- Last EditedJun 18, 2025 07:56
Summary
Transform your fitness routine with this minimalist 12-week program designed for full-body strength training four days a week. Each session combines bodyweight and dumbbell exercises, including pull-ups, goblet squats, and incline bench presses, to build muscle and enhance endurance without the need for a gym. Perfect for at-home workouts, this program emphasizes efficiency and effectiveness, allowing you to maximize results in minimal time. Get ready to elevate your fitness game and achieve your strength goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
16.2%
Front Delts
11.7%
Chest
10.2%
Upper Back
9.1%
Lats
7.6%
Hamstrings
7.6%
Middle Delts
7.6%
Triceps
6.6%
Glutes
6.6%
Quadriceps
5.6%
Lower Back
4.1%
Biceps
3%
Full-Body
2.5%
Rear Delts
1%
Adductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Band)4 Sets
AMRAP
-
2
Incline Bench Press (Dumbbell)4 Sets
6-12 Reps
-
3
Romanian Deadlift (Dumbbell)4 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
-
5
Goblet Squat4 Sets
8-12 Reps
-
Day 2
1
Overhead Press (Dumbbell)4 Sets
6-12 Reps
-
2
Pull Up Hold4 Sets
1 mins
-
3
Bulgarian Split Squat (Dumbbell)4 Sets
8-12 Reps
-
4
Decline Push Up4 Sets
AMRAP
-
5
Hanging Leg Raise4 Sets
AMRAP
-
Day 3
1
Scapular Pull-Up4 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)4 Sets
6-12 Reps
-
3
Bent Over Row (Dumbbell)4 Sets
6-12 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
-
5
Hanging Leg Raise4 Sets
AMRAP
-
Day 4
1
Pull-Up (Neutral Grip, Bodyweight)4 Sets
AMRAP
-
2
Pseudo Push Up4 Sets
AMRAP
-
3
Romanian Deadlift (Dumbbell)4 Sets
8-12 Reps
-
4
Hanging Leg Raise4 Sets
AMRAP
-
5
L-Sit Hold4 Sets
1 mins
-