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Home Workout

by Brandough
1 athletes joined

Program Description

Bruh

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 08, 2024 06:05
  • Last Edited
    Jun 18, 2025 11:06

Summary

Transform your fitness routine with this comprehensive 12-week Home Workout program, designed for training three days a week. Each session combines bodyweight and dumbbell exercises, targeting major muscle groups to build strength and endurance without the need for a gym. From pull-ups to bicep curls, you’ll challenge your body and elevate your fitness levels right from the comfort of your home. Get ready to unlock your potential and achieve your goals with a structured plan that fits your lifestyle!
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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
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
5-8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
3
Lu Raise
3
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Barbell Row
3
5-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6
5
Stiff Leg Deadlift
2
8-10 reps
RPE 6
6
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
3
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Stiff Leg Deadlift
1
5-8 reps
RPE 7
3
Standing Calf Raise
3
10-15 reps
RPE 6
4
Barbell Row
2
8-10 reps
RPE 6
5
Wrist Curls
3
10-15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
@7
2
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7
3
Barbell Row
3 Sets
5-8 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@6
5
Stiff Leg Deadlift
2 Sets
8-10 Reps
@6
6
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
@6
Day 1
1
Deficit Push Up
3 Sets
5-8 Reps
@7
2
Overhead Press (Dumbbell)
3 Sets
5-10 Reps
@7
3
Lu Raise
3 Sets
8-10 Reps
@6
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@7
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@7
3
Standing Calf Raise
3 Sets
10-15 Reps
@6
4
Barbell Row
2 Sets
8-10 Reps
@6
5
Wrist Curls
3 Sets
10-15 Reps
@7