Home Sessions V2
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Push Up | 4 | — |
| 1B | Pull-Up (Neutral Grip, Bodyweight) | 3 | — |
| Superset | |||
| 2A | Hanging Knee Raise | 3 | — |
| 2B | Bent Over Row (Dumbbell) | 4 | — |
| 3 | Side Bend (Dumbbell) | 2 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bulgarian Split Squat (Dumbbell) | 4 | — |
| 1B | Pullover Press | 4 | — |
| 1C | Bicep Curl (Dumbbell) | 4 | — |
| 2 | Wrist Roller | 2 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Stiff Leg Deficit Deadlift | 3 | — |
| 1B | Y Raise (Dumbbell) | 4 | — |
| 1C | Single Leg Calf Raise (Weighted) | 3 | — |
| 2 | Hip Abduction (Band) | 2 | — |
| 3 | Dumbbell External Rotations | 2 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Decline Push Up | 4 | — |
| 1B | Barbell Row | 4 | — |
| 2 | Single Arm Row (Dumbbell) | 3 | — |
| 3 | Hanging Knee Raise | 2 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Lunge (Dumbbell) | 4 | — |
| 1B | Hammer Curl (Dumbbell) | 4 | — |
| 1C | Seated Overhead Extension (EZ Bar) | 4 | — |
| Superset | |||
| 2A | Sissy Squat | 2 | — |
| 2B | Wrist Curls | 2 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Stiff Leg Deadlift (Dumbbell) | 3 | — |
| 1B | Lu Raise | 4 | — |
| Superset | |||
| 2A | Single Leg Calf Raise (Weighted) | 3 | — |
| 2B | Romanian Deadlift (Dumbbell) | 2 | — |
| 3 | Powell Raise | 2 | — |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Home Sessions V2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 40 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 Sessions V2 is structured around 6 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Home Sessions V2 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
