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BoostcampPNG

Home Bodyweight Muscle Growth

by Rick

Program Description

Hypertrophy at home on minimal equipment (rings, a rope, something to do dips)

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 22, 2025 01:05
  • Last Edited
    Jun 18, 2025 08:10

Summary

Transform your physique with the Home Bodyweight Muscle Growth program, a comprehensive 18-week journey designed for at-home training. Commit to just three days a week, focusing on bodyweight and weighted exercises like pull-ups, squats, and dips to build strength and muscle definition. Each session is crafted to target major muscle groups, ensuring balanced development and growth. Elevate your fitness game and unlock your potential without the need for a gym!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Lunge (Bodyweight)
3
10 reps
-
5
Push Up
3
10 reps
-
6
Ring Row (Weighted)
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
10 Reps
-
2
Squat (Bodyweight)
3 Sets
10 Reps
-
3
Dip (Weighted)
3 Sets
10 Reps
-
4
Lunge (Bodyweight)
3 Sets
10 Reps
-
5
Push Up
3 Sets
10 Reps
-
6
Ring Row (Weighted)
3 Sets
10 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
10 Reps
-
2
Squat (Bodyweight)
3 Sets
10 Reps
-
3
Dip (Weighted)
3 Sets
10 Reps
-
4
Lunge (Bodyweight)
3 Sets
10 Reps
-
5
Push Up
3 Sets
10 Reps
-
6
Ring Row (Weighted)
3 Sets
10 Reps
-
Day 3
1
Pull-Up (Weighted)
3 Sets
10 Reps
-
2
Squat (Bodyweight)
3 Sets
10 Reps
-
3
Dip (Weighted)
3 Sets
10 Reps
-
4
Lunge (Bodyweight)
3 Sets
10 Reps
-
5
Push Up
3 Sets
10 Reps
-
6
Ring Row (Weighted)
3 Sets
10 Reps
-