Home Q4 2025
Hypertrophy, strength and balance program combining unilateral and bilateral techniques with isometric training to develop a balanced and healthy physique
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 15–30 reps | @9 |
| 2 | Wide Grip Pull-Up | 3 | 10–20 reps | @9 |
| 3 | Dumbbell Row | 3 | 15–30 reps | @9 |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 15–30 reps | @9 |
| Superset | ||||
| 5A | Tricep Extension (Dumbbell) | 3 | 15–30 reps | @9 |
| 5B | Bicep Curl (Dumbbell) | 3 | 15–30 reps | @9 |
| Superset | ||||
| 6A | Lu Raise | 3 | 10–15 reps | @9 |
| 6B | Wrist Supination And Pronation | 3 | 30 reps | @1–5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Wide Stance Hip Hinge | 2 | undefined min | — |
| 1B | Wall Sit | 2 | 1 min | — |
| Superset | ||||
| 2A | Leg Extension | 3 | 15–30 reps | @7–9 |
| 2B | Hamstring Curl | 3 | 15–30 reps | @9 |
| Superset | ||||
| 3A | Single Leg Calf Raise (Weighted) | 3 | 15–30 reps | @9 |
| 3B | Copenhagen Plank | 3 | 1 min | @9 |
| 3C | Tib Raises | 3 | 25 reps | @9 |
| 3D | Single Leg RDL With Knee Drive | 3 | 15–30 reps | @1–5 |
| 3E | Bird Dog | 3 | 0.2 min | @1–9 |
| Superset | ||||
| 4A | Couch Stretch | 3 | 1 min | @1–5 |
| 4B | Calf Stretch (Wall) | 3 | 1 min | @1–5 |
| 5 | Hanging Leg Raise | 3 | 10 reps | — |
| 6 | Pec Minor Dip | 3 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 15–30 reps | @9 |
| 2 | Wide Grip Pull-Up | 3 | 10–20 reps | @9 |
| 3 | Dumbbell Row | 3 | 15–30 reps | @9 |
| Superset | ||||
| 4A | Tricep Extension (Dumbbell) | 3 | 15–30 reps | @9 |
| 4B | Hammer Curl (Dumbbell) | 3 | 15–30 reps | @9 |
| Superset | ||||
| 5A | Lu Raise | 3 | 10–15 reps | @9 |
| 5B | Wrist Supination And Pronation | 3 | 30 reps | @1–5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bulgarian Split Squat (Dumbbell) | 3 | 15–30 reps | @7–9 |
| 1B | Single Leg Romanian Deadlift | 3 | 15–30 reps | @9 |
| Superset | ||||
| 2A | Single Leg Calf Raise (Weighted) | 3 | 15–30 reps | @9 |
| 2B | Side Plank | 3 | 1 min | @9 |
| 2C | Tib Raises | 3 | 25 reps | @9 |
| 2D | Single Leg RDL With Knee Drive | 3 | 15–30 reps | @1–5 |
| 2E | Bird Dog | 3 | 0.2 min | @1–9 |
| Superset | ||||
| 3A | Couch Stretch | 3 | 1 min | @1–5 |
| 3B | Calf Stretch (Wall) | 3 | 1 min | @1–5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Bodyweight) | 3 | 15–30 reps | @9 |
| 2 | Wide Grip Pull-Up | 3 | 10–20 reps | @9 |
| 3 | Dumbbell Row | 3 | 15–30 reps | @9 |
| 4 | Upright Row (Dumbbell) | 3 | 15–30 reps | @9 |
| Superset | ||||
| 5A | Tricep Extension (Dumbbell) | 3 | 15–30 reps | @9 |
| 5B | Bicep Curl (Dumbbell) | 3 | 15–30 reps | @9 |
| Superset | ||||
| 6A | Lu Raise | 3 | 10–15 reps | @9 |
| 6B | Wrist Supination And Pronation | 3 | 30 reps | @1–5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Leg Extension | 3 | 15–30 reps | @7–9 |
| 1B | Hamstring Curl | 3 | 15–30 reps | @9 |
| Superset | ||||
| 2A | Single Leg Calf Raise (Weighted) | 3 | 15–30 reps | @9 |
| 2B | Copenhagen Plank | 3 | 1 min | @9 |
| 2C | Tib Raises | 3 | 25 reps | @9 |
| 2D | Single Leg RDL With Knee Drive | 3 | 15–30 reps | @1–5 |
| 2E | Bird Dog | 3 | 0.2 min | @1–9 |
| Superset | ||||
| 3A | Couch Stretch | 3 | 1 min | @1–5 |
| 3B | Calf Stretch (Wall) | 3 | 1 min | @1–5 |
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, Home Q4 2025 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 110 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.
Home Q4 2025 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.
Home Q4 2025 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
