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Homegym 2025

by Michael D.
2 athletes joined

Program Description

Build muscle. Stay fit.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 22, 2025 10:14
  • Last Edited
    Jun 18, 2025 12:39

Summary

Transform your fitness routine with **Homegym 2025**, a comprehensive 12-week program designed for serious lifters ready to elevate their training. Committing just 5 days a week, you'll tackle targeted workouts focusing on legs, push, and pull days, ensuring balanced muscle development and strength gains. Each session is structured with a mix of machine, barbell, and dumbbell exercises, maximizing efficiency and effectiveness right from your garage gym. Get ready to build strength, enhance endurance, and achieve your fitness goals with a program tailored for real results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Seated Shoulder Press (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl
2
-
3
Single Arm Row (Dumbbell)
2
-
4
Bayesian Curl
3
-
5
Face Pull
2
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl
2
-
3
Single Arm Row (Dumbbell)
2
-
4
Bayesian Curl
3
-
5
Face Pull
2
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl
2
-
3
Single Arm Row (Dumbbell)
2
-
4
Bayesian Curl
3
-
5
Face Pull
2
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl
2
-
3
Single Arm Row (Dumbbell)
2
-
4
Bayesian Curl
3
-
5
Face Pull
2
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl
2
-
3
Single Arm Row (Dumbbell)
2
-
4
Bayesian Curl
3
-
5
Face Pull
2
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl
2
-
3
Single Arm Row (Dumbbell)
2
-
4
Bayesian Curl
3
-
5
Face Pull
2
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl
2
-
3
Single Arm Row (Dumbbell)
2
-
4
Bayesian Curl
3
-
5
Face Pull
2
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl
2
-
3
Single Arm Row (Dumbbell)
2
-
4
Bayesian Curl
3
-
5
Face Pull
2
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl
2
-
3
Single Arm Row (Dumbbell)
2
-
4
Bayesian Curl
3
-
5
Face Pull
2
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl
2
-
3
Single Arm Row (Dumbbell)
2
-
4
Bayesian Curl
3
-
5
Face Pull
2
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl
2
-
3
Single Arm Row (Dumbbell)
2
-
4
Bayesian Curl
3
-
5
Face Pull
2
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Hammer Curl
2
-
3
Single Arm Row (Dumbbell)
2
-
4
Bayesian Curl
3
-
5
Face Pull
2
-
6
Bicep Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Good Morning
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Step-Up (Weighted)
2
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Good Morning
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Step-Up (Weighted)
2
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Good Morning
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Step-Up (Weighted)
2
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Good Morning
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Step-Up (Weighted)
2
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Good Morning
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Step-Up (Weighted)
2
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Good Morning
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Step-Up (Weighted)
2
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Good Morning
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Step-Up (Weighted)
2
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Good Morning
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Step-Up (Weighted)
2
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Good Morning
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Step-Up (Weighted)
2
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Good Morning
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Step-Up (Weighted)
2
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Good Morning
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Step-Up (Weighted)
2
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Good Morning
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Step-Up (Weighted)
2
-
6
Standing Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Y Raise
2
-
6
Pull-Up (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Y Raise
2
-
6
Pull-Up (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Y Raise
2
-
6
Pull-Up (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Y Raise
2
-
6
Pull-Up (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Y Raise
2
-
6
Pull-Up (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Y Raise
2
-
6
Pull-Up (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Y Raise
2
-
6
Pull-Up (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Y Raise
2
-
6
Pull-Up (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Y Raise
2
-
6
Pull-Up (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Y Raise
2
-
6
Pull-Up (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Y Raise
2
-
6
Pull-Up (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Front Raise
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Y Raise
2
-
6
Pull-Up (Weighted)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
3 Sets
-
2
Leg Extension
3 Sets
-
3
Single Leg Press
2 Sets
-
4
Hip Thrust (Barbell)
2 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 2
1
Bench Press (Barbell)
3 Sets
-
2
Chest Fly (Cable)
3 Sets
-
3
Overhead Tricep Extension (Cable)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Tricep Pushdown (Cable)
3 Sets
-
6
Seated Shoulder Press (Dumbbell)
2 Sets
-
Day 3
1
Lat Pulldown
3 Sets
-
2
Hammer Curl
2 Sets
-
3
Single Arm Row (Dumbbell)
2 Sets
-
4
Bayesian Curl
3 Sets
-
5
Face Pull
2 Sets
-
6
Bicep Curl (Cable)
2 Sets
-
Day 4
1
Deadlift (Barbell)
3 Sets
-
2
Lying Leg Curl
3 Sets
-
3
Good Morning
3 Sets
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
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5
Step-Up (Weighted)
2 Sets
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6
Standing Calf Raise
2 Sets
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Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
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2
Front Raise
2 Sets
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3
Lateral Raise (Dumbbell)
3 Sets
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
-
5
Y Raise
2 Sets
-
6
Pull-Up (Weighted)
2 Sets
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