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UPPER-LOWER AT HOME WORKOUT

by Vanlourd W.
1 athletes joined

Program Description

to build muscles using your own bodyweight in 12 weeks, 4 days per week: day 1: upper day 2: lower day 3: rest day 4: upper day 5: lower day 6: rest day 7: rest

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 04, 2025 01:57
  • Last Edited
    Jul 08, 2025 04:41

Summary

Transform your home into a personal gym with the Upper-Lower At Home Workout program! Over 12 weeks, you’ll engage in a balanced routine that targets both upper and lower body muscle groups, with four sessions each week. This bodyweight-focused plan includes dynamic exercises like Pogo Jumps, Push-Ups, and Planks, designed to build strength and endurance without any equipment. Get ready to elevate your fitness game and achieve your goals from the comfort of your home!
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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
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Pull-Up (Bodyweight)
3
6 reps
-
3
Dips Between Chairs
4
10 reps
-
4
Narrow Push Up
4
10 reps
-
5
Inverted Row
3
10 reps
-
6
Pike Push Up
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Split Squat Jump
3
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Plank
2
1 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Pogo Jump
3 Sets
10 Reps
-
2
Jump Squat
3 Sets
10 Reps
-
3
Split Squat Jump
3 Sets
20 Reps
-
4
Vertical Jump
2 Sets
10 Reps
-
5
Plank
2 Sets
1 mins
-
Day 4
1
Pogo Jump
3 Sets
10 Reps
-
2
Jump Squat
3 Sets
10 Reps
-
3
Split Squat Jump
3 Sets
20 Reps
-
4
Vertical Jump
2 Sets
10 Reps
-
5
Plank
2 Sets
1 mins
-
Day 3
1
Push Up
4 Sets
10 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
6 Reps
-
3
Dips Between Chairs
4 Sets
10 Reps
-
4
Narrow Push Up
4 Sets
10 Reps
-
5
Inverted Row
3 Sets
10 Reps
-
6
Pike Push Up
4 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
Day 1
1
Push Up
4 Sets
10 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
6 Reps
-
3
Dips Between Chairs
4 Sets
10 Reps
-
4
Narrow Push Up
4 Sets
10 Reps
-
5
Inverted Row
3 Sets
10 Reps
-
6
Pike Push Up
4 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-