BeginnerFree

Emma’s home gym program

Transform your space into your strongest self in just 6 weeks—12 days of focused workouts to elevate your home fitness game!

Tom F.· Apr 2026

1athletes running this program

Free on iOS & Android

Overview

Length

6 weeks

Days / week

2 days

Level

Beginner

Goal

Muscle & Sculpting, Women's, Strength, Muscle

Equipment

Garage Gym

Session length

50 min

**Emma’s Home Gym Program** is a comprehensive 6-week workout plan designed for those looking to maximize their gains from the comfort of their own space. With 12 training days each week, this program features a mix of supersets and targeted exercises, including barbell bench presses, squats, and bodyweight movements, ensuring a balanced approach to strength training. Each session is structured to challenge your muscles with a focus on intensity and volume, making it perfect for anyone eager to push their limits and achieve noticeable results. Get ready to transform your fitness journey with a program that adapts to your schedule and goals!

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 2 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Lats

12.3%

Quadriceps

11%

Glutes

11%

Hamstrings

11%

Chest

8.2%

Front Delts

8.2%

Abs

8.2%

Triceps

6.8%

Upper Back

6.8%

Biceps

6.8%

Calves

2.7%

Adductors

2.1%

Lower Back

2.1%

Middle Delts

1.4%

Forearms

1.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Bench Press (Barbell)	3	5–8 reps	@8
1B	Single Leg Calf Raise (Weighted)	2	10–12 reps	@8
2	Squat (Barbell)	3	10–12 reps	@8
Superset
3A	Ring Push Up	2	AMRAP	@8
3B	Split Squat (Dumbbell)	2	8–12 reps	@8
4	Pullover (EZ Bar)	2	8–10 reps	@8

#	Exercise	Sets	Reps	Load
Superset
1A	Pull-Up (Band)	3	AMRAP	@8
1B	Romanian Deadlift (Barbell)	3	8–12 reps	@8
Superset
2A	Ring Row	3	AMRAP	@8
2B	High Pull	1	6–10 reps	@8
		1	6–10 reps	—
Superset
3A	Bicep Curl (EZ Bar)	2	8–12 reps	@8
3B	Leg Raise (Captain's Chair)	2	AMRAP	@8

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Emma’s home gym program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Emma’s home gym program is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Emma’s home gym program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android