logo
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
    Apr 22, 2025 01:12
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
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
-