Home Sessions V2

by Duncan

Program Description

An asynchronous, irregular split designed for my summer in VA. Training is every single day but can easily be variable if more rest is needed or something like travel comes up. I find higher frequencies with lower volumes allow me to recover while still pushing each set as hard as possible without fatiguing within a workout. All the movements are pretty simple, yet effective. This isn't a difficult program to follow because it's pretty much 0-1 RIR on everything, however it's a lot of training for a beginner. I am also doing this from my home gym, so it doesn't matter that I'm only doing relatively little volume per session. If you're thinking of running this in a commercial gym but have to commute, it might just not be worth it.

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
At Home
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Jun 17, 2025 01:21
Last Edited
Jun 17, 2025 01:50

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Day 1

Push Up

Pull-Up (Neutral Grip, Bodyweight)

Inverted Row

Hanging Knee Raise

Shrug (Dumbbell)

Day 1

Push Up

Pull-Up (Neutral Grip, Bodyweight)

Inverted Row

Hanging Knee Raise

Shrug (Dumbbell)

Day 1

Push Up

Pull-Up (Neutral Grip, Bodyweight)

Inverted Row

Hanging Knee Raise

Shrug (Dumbbell)

Day 1

Push Up

Pull-Up (Neutral Grip, Bodyweight)

Inverted Row

Hanging Knee Raise

Shrug (Dumbbell)

Day 1

Push Up

Pull-Up (Neutral Grip, Bodyweight)

Inverted Row

Hanging Knee Raise

Shrug (Dumbbell)

Day 1

Push Up

Pull-Up (Neutral Grip, Bodyweight)

Inverted Row

Hanging Knee Raise

Shrug (Dumbbell)

Day 1

Push Up

Pull-Up (Neutral Grip, Bodyweight)

Inverted Row

Hanging Knee Raise

Shrug (Dumbbell)

Day 1

Push Up

Pull-Up (Neutral Grip, Bodyweight)

Inverted Row

Hanging Knee Raise

Shrug (Dumbbell)

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Wrist Curls

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Wrist Curls

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Wrist Curls

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Wrist Curls

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Wrist Curls

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Wrist Curls

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Wrist Curls

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Wrist Curls

Day 3

Stiff Leg Deficit Deadlift

Y Raise (Dumbbell)

Single Leg Calf Raise (Weighted)

Day 3

Stiff Leg Deficit Deadlift

Y Raise (Dumbbell)

Single Leg Calf Raise (Weighted)

Day 3

Stiff Leg Deficit Deadlift

Y Raise (Dumbbell)

Single Leg Calf Raise (Weighted)

Day 3

Stiff Leg Deficit Deadlift

Y Raise (Dumbbell)

Single Leg Calf Raise (Weighted)

Day 3

Stiff Leg Deficit Deadlift

Y Raise (Dumbbell)

Single Leg Calf Raise (Weighted)

Day 3

Stiff Leg Deficit Deadlift

Y Raise (Dumbbell)

Single Leg Calf Raise (Weighted)

Day 3

Stiff Leg Deficit Deadlift

Y Raise (Dumbbell)

Single Leg Calf Raise (Weighted)

Day 3

Stiff Leg Deficit Deadlift

Y Raise (Dumbbell)

Single Leg Calf Raise (Weighted)

Day 4

Decline Push Up

Barbell Row

Single Arm Row (Dumbbell)

Hanging Knee Raise

Day 4

Decline Push Up

Barbell Row

Single Arm Row (Dumbbell)

Hanging Knee Raise

Day 4

Decline Push Up

Barbell Row

Single Arm Row (Dumbbell)

Hanging Knee Raise

Day 4

Decline Push Up

Barbell Row

Single Arm Row (Dumbbell)

Hanging Knee Raise

Day 4

Decline Push Up

Barbell Row

Single Arm Row (Dumbbell)

Hanging Knee Raise

Day 4

Decline Push Up

Barbell Row

Single Arm Row (Dumbbell)

Hanging Knee Raise

Day 4

Decline Push Up

Barbell Row

Single Arm Row (Dumbbell)

Hanging Knee Raise

Day 4

Decline Push Up

Barbell Row

Single Arm Row (Dumbbell)

Hanging Knee Raise

Day 5

Lunge (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Sissy Squat

Wrist Curls

Day 5

Lunge (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Sissy Squat

Wrist Curls

Day 5

Lunge (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Sissy Squat

Wrist Curls

Day 5

Lunge (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Sissy Squat

Wrist Curls

Day 5

Lunge (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Sissy Squat

Wrist Curls

Day 5

Lunge (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Sissy Squat

Wrist Curls

Day 5

Lunge (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Sissy Squat

Wrist Curls

Day 5

Lunge (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Sissy Squat

Wrist Curls

Day 6

Single Leg Romanian Deadlift

Lu Raise

Single Leg Calf Raise (Weighted)

Powell Raise

Day 6

Single Leg Romanian Deadlift

Lu Raise

Single Leg Calf Raise (Weighted)

Powell Raise

Day 6

Single Leg Romanian Deadlift

Lu Raise

Single Leg Calf Raise (Weighted)

Powell Raise

Day 6

Single Leg Romanian Deadlift

Lu Raise

Single Leg Calf Raise (Weighted)

Powell Raise

Day 6

Single Leg Romanian Deadlift

Lu Raise

Single Leg Calf Raise (Weighted)

Powell Raise

Day 6

Single Leg Romanian Deadlift

Lu Raise

Single Leg Calf Raise (Weighted)

Powell Raise

Day 6

Single Leg Romanian Deadlift

Lu Raise

Single Leg Calf Raise (Weighted)

Powell Raise

Day 6

Single Leg Romanian Deadlift

Lu Raise

Single Leg Calf Raise (Weighted)

Powell Raise

Day 1

Push Up

4 Sets

Pull-Up (Neutral Grip, Bodyweight)

3 Sets

Inverted Row

3 Sets

Hanging Knee Raise

3 Sets

Shrug (Dumbbell)

2 Sets

Day 2

Bulgarian Split Squat (Dumbbell)

4 Sets

Pullover Press

4 Sets

Bicep Curl (Dumbbell)

4 Sets

Wrist Curls

2 Sets

Day 3

Stiff Leg Deficit Deadlift

3 Sets

Y Raise (Dumbbell)

4 Sets

Single Leg Calf Raise (Weighted)

3 Sets

Day 4

Decline Push Up

4 Sets

Barbell Row

4 Sets

Single Arm Row (Dumbbell)

3 Sets

Hanging Knee Raise

2 Sets

Day 5

Lunge (Dumbbell)

4 Sets

Reverse Bicep Curl (Dumbbell)

4 Sets

Single Arm Overhead Tricep Extension

4 Sets

Sissy Squat

2 Sets

Wrist Curls

2 Sets

Day 6

Single Leg Romanian Deadlift

4 Sets

Lu Raise

4 Sets

Single Leg Calf Raise (Weighted)

3 Sets

Powell Raise

2 Sets