logo
BoostcampPNG

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.8%
Front Delts
14.3%
Quadriceps
12%
Glutes
9.4%
Chest
9.4%
Upper Back
8.2%
Lats
6.3%
Middle Delts
6.3%
Hamstrings
4.2%
Abs
3.8%
Adductors
2.8%
Other
2.3%
Biceps
1.4%
Rear Delts
0.7%
Calves
0.5%
Lower Back
0.5%
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
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
-