Jerma 30min

by Jeremy F.

3 athletes joined

Program Description

Building initial strength and small muscle gains to increase work capacity

Program Overview

Level
Beginner
Goal
Bodybuilding, Bodyweight Fitness
Equipment
At Home
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Sep 22, 2024 04:03
Last Edited
Nov 13, 2025 04:19

Summary

Transform your fitness routine with the Jerma 30min program, a dynamic 12-week journey designed for those looking to maximize their results in just two sessions per week. This program combines strength and conditioning exercises like Goblet Squats, Push-Ups, and Lateral Raises, ensuring a full-body workout that targets all major muscle groups. With a focus on supersets, you'll push your limits and build endurance while using minimal equipment—perfect for at-home training. Get ready to elevate your strength and sculpt your physique with efficient, effective workouts!

Muscle Engagement

Front

Back

MuscleSet

Triceps

19.5%

Front Delts

16.9%

Chest

13%

Lats

13%

Middle Delts

6.5%

Biceps

6.5%

Upper Back

6.5%

Quadriceps

5.2%

Glutes

3.9%

Hamstrings

3.9%

Abs

2.6%

Rear Delts

1.3%

Adductors

1.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 1

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 1

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 1

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 1

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 1

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 1

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 1

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 1

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 1

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 1

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 1

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 2

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 2

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 2

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 2

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 2

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 2

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 2

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 2

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 2

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 2

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 2

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 2

Lateral Raise (Dumbbell)

Push Up

Ring Row

Goblet Squat

Decline Push Up

Pull-Up (Bodyweight)

Hammer Curl

Overhead Extension (Dumbbell)

Day 1

Lateral Raise (Dumbbell)

2 Sets

Push Up

2 Sets

Ring Row

2 Sets

Goblet Squat

2 Sets

Decline Push Up

2 Sets

Pull-Up (Bodyweight)

2 Sets

Hammer Curl

2 Sets

Overhead Extension (Dumbbell)

2 Sets

Day 2

Lateral Raise (Dumbbell)

2 Sets

Push Up

2 Sets

Ring Row

2 Sets

Goblet Squat

2 Sets

Decline Push Up

2 Sets

Pull-Up (Bodyweight)

2 Sets

Hammer Curl

2 Sets

Overhead Extension (Dumbbell)

2 Sets