Home Gym apartment edition
Transform your space into a powerhouse—18 weeks to strength and stamina, all from the comfort of your apartment. Let's make every rep count!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 0 reps |
| 2 | Chest Supported Row (Dumbbell) | 3 | 0 reps |
| 3 | Front Raise | 3 | 0 reps |
| 4 | Leg Extension | 3 | 0 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 2 | 0 reps |
| 2 | Dip (Bodyweight) | 2 | 0 reps |
| 3 | Hanging Leg Raise | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Shoulder Press (Dumbbell) | 3 | 0 reps |
| 2 | Reverse Lunge (Dumbbell) | 2 | 0 reps |
| 3 | Single-Leg Leg Curl | 2 | 0 reps |
| 4 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 5 | Lying Tricep Extension (Barbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Bodyweight) | 2 | 0 reps |
| 2 | Dip (Bodyweight) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Paused) | 3 | 0 reps |
| 2 | Hip Thrust (Barbell) | 2 | 0 reps |
| 3 | Standing Calf Raise | 2 | 0 reps |
| 4 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 5 | Bent Over Row (Dumbbell) | 3 | 0 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 0 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Home Gym apartment edition is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This is a home workout program. No gym required. 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 60 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.
Home Gym apartment edition is structured around 5 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Home Gym apartment edition 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
