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 23, 2025 12:28

Summary

Transform your fitness routine with **Home Sessions V2**, an 8-week program designed to sculpt your body with just 6 days of dedicated training each week. This comprehensive plan targets all major muscle groups through a mix of bodyweight and dumbbell exercises, ensuring you build strength and endurance without the need for a gym. With a focus on supersets and varied workouts, you’ll challenge your limits and see real results from the comfort of your home. Get ready to elevate your training and achieve your fitness goals!

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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

Day 1

Push Up

Pull-Up (Neutral Grip, Bodyweight)

Hanging Knee Raise

Bent Over Row (Dumbbell)

Side Bend (Dumbbell)

Day 1

Push Up

Pull-Up (Neutral Grip, Bodyweight)

Hanging Knee Raise

Bent Over Row (Dumbbell)

Side Bend (Dumbbell)

Day 1

Push Up

Pull-Up (Neutral Grip, Bodyweight)

Hanging Knee Raise

Bent Over Row (Dumbbell)

Side Bend (Dumbbell)

Day 1

Push Up

Pull-Up (Neutral Grip, Bodyweight)

Hanging Knee Raise

Bent Over Row (Dumbbell)

Side Bend (Dumbbell)

Day 1

Push Up

Pull-Up (Neutral Grip, Bodyweight)

Hanging Knee Raise

Bent Over Row (Dumbbell)

Side Bend (Dumbbell)

Day 1

Push Up

Pull-Up (Neutral Grip, Bodyweight)

Hanging Knee Raise

Bent Over Row (Dumbbell)

Side Bend (Dumbbell)

Day 1

Push Up

Pull-Up (Neutral Grip, Bodyweight)

Hanging Knee Raise

Bent Over Row (Dumbbell)

Side Bend (Dumbbell)

Day 1

Push Up

Pull-Up (Neutral Grip, Bodyweight)

Hanging Knee Raise

Bent Over Row (Dumbbell)

Side Bend (Dumbbell)

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Wrist Roller

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Wrist Roller

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Wrist Roller

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Wrist Roller

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Wrist Roller

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Wrist Roller

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Wrist Roller

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Wrist Roller

Day 3

Stiff Leg Deficit Deadlift

Y Raise (Dumbbell)

Single Leg Calf Raise (Weighted)

Hip Abduction (Band)

Dumbbell External Rotations

Day 3

Stiff Leg Deficit Deadlift

Y Raise (Dumbbell)

Single Leg Calf Raise (Weighted)

Hip Abduction (Band)

Day 3

Stiff Leg Deficit Deadlift

Y Raise (Dumbbell)

Single Leg Calf Raise (Weighted)

Hip Abduction (Band)

Day 3

Stiff Leg Deficit Deadlift

Y Raise (Dumbbell)

Single Leg Calf Raise (Weighted)

Hip Abduction (Band)

Day 3

Stiff Leg Deficit Deadlift

Y Raise (Dumbbell)

Single Leg Calf Raise (Weighted)

Hip Abduction (Band)

Day 3

Stiff Leg Deficit Deadlift

Y Raise (Dumbbell)

Single Leg Calf Raise (Weighted)

Hip Abduction (Band)

Day 3

Stiff Leg Deficit Deadlift

Y Raise (Dumbbell)

Single Leg Calf Raise (Weighted)

Hip Abduction (Band)

Day 3

Stiff Leg Deficit Deadlift

Y Raise (Dumbbell)

Single Leg Calf Raise (Weighted)

Hip Abduction (Band)

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)

Hammer Curl (Dumbbell)

Seated Overhead Extension (EZ Bar)

Sissy Squat

Wrist Curls

Day 5

Lunge (Dumbbell)

Hammer Curl (Dumbbell)

Seated Overhead Extension (EZ Bar)

Sissy Squat

Wrist Curls

Day 5

Lunge (Dumbbell)

Hammer Curl (Dumbbell)

Seated Overhead Extension (EZ Bar)

Sissy Squat

Wrist Curls

Day 5

Lunge (Dumbbell)

Hammer Curl (Dumbbell)

Seated Overhead Extension (EZ Bar)

Sissy Squat

Wrist Curls

Day 5

Lunge (Dumbbell)

Hammer Curl (Dumbbell)

Seated Overhead Extension (EZ Bar)

Sissy Squat

Wrist Curls

Day 5

Lunge (Dumbbell)

Hammer Curl (Dumbbell)

Seated Overhead Extension (EZ Bar)

Sissy Squat

Wrist Curls

Day 5

Lunge (Dumbbell)

Hammer Curl (Dumbbell)

Seated Overhead Extension (EZ Bar)

Sissy Squat

Wrist Curls

Day 5

Lunge (Dumbbell)

Hammer Curl (Dumbbell)

Seated Overhead Extension (EZ Bar)

Sissy Squat

Wrist Curls

Day 6

Stiff Leg Deadlift (Dumbbell)

Lu Raise

Single Leg Calf Raise (Weighted)

Romanian Deadlift (Dumbbell)

Powell Raise

Day 6

Stiff Leg Deadlift (Dumbbell)

Lu Raise

Single Leg Calf Raise (Weighted)

Romanian Deadlift (Dumbbell)

Powell Raise

Day 6

Stiff Leg Deadlift (Dumbbell)

Lu Raise

Single Leg Calf Raise (Weighted)

Romanian Deadlift (Dumbbell)

Powell Raise

Day 6

Stiff Leg Deadlift (Dumbbell)

Lu Raise

Single Leg Calf Raise (Weighted)

Romanian Deadlift (Dumbbell)

Powell Raise

Day 6

Stiff Leg Deadlift (Dumbbell)

Lu Raise

Single Leg Calf Raise (Weighted)

Romanian Deadlift (Dumbbell)

Powell Raise

Day 6

Stiff Leg Deadlift (Dumbbell)

Lu Raise

Single Leg Calf Raise (Weighted)

Romanian Deadlift (Dumbbell)

Powell Raise

Day 6

Stiff Leg Deadlift (Dumbbell)

Lu Raise

Single Leg Calf Raise (Weighted)

Romanian Deadlift (Dumbbell)

Powell Raise

Day 6

Stiff Leg Deadlift (Dumbbell)

Lu Raise

Single Leg Calf Raise (Weighted)

Romanian Deadlift (Dumbbell)

Powell Raise

Day 1

Push Up

4 Sets

Pull-Up (Neutral Grip, Bodyweight)

3 Sets

Hanging Knee Raise

3 Sets

Bent Over Row (Dumbbell)

4 Sets

Side Bend (Dumbbell)

2 Sets

Day 2

Bulgarian Split Squat (Dumbbell)

4 Sets

Pullover Press

4 Sets

Bicep Curl (Dumbbell)

4 Sets

Wrist Roller

2 Sets

Day 3

Stiff Leg Deficit Deadlift

3 Sets

Y Raise (Dumbbell)

4 Sets

Single Leg Calf Raise (Weighted)

3 Sets

Hip Abduction (Band)

2 Sets

Dumbbell External Rotations

2 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

Hammer Curl (Dumbbell)

4 Sets

Seated Overhead Extension (EZ Bar)

4 Sets

Sissy Squat

2 Sets

Wrist Curls

2 Sets

Day 6

Stiff Leg Deadlift (Dumbbell)

3 Sets

Lu Raise

4 Sets

Single Leg Calf Raise (Weighted)

3 Sets

Romanian Deadlift (Dumbbell)

2 Sets

Powell Raise

2 Sets