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!
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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
-