Full Body at Home
Transform your physique from home with 8 weeks of effective dumbbell workouts designed to sculpt and strengthen your entire body.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 5 | 3 reps | @7 |
| 2 | Front Squat (Dumbbell) | 3 | 15 reps | @7 |
| 3 | Standing Shoulder Press (Dumbbell) | 3 | 15 reps | @7 |
| 4 | Dumbbell Row | 3 | 15 reps | @7 |
| 5 | Walking Lunge (Dumbbell) | 3 | 12 reps | @7 |
| 6 | Push Up (Incline) | 3 | 12 reps | @7 |
| 7 | Tricep Kickback | 3 | 15 reps | @7 |
| 8 | Hammer Curl | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Ring Dip | 5 | 6–10 reps | @7 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @7 |
| 3 | TRX Row | 3 | 15 reps | @7 |
| 4 | Floor Press (Dumbbell) | 3 | 15 reps | @7 |
| 5 | Romanian Deadlift (Dumbbell) | 3 | 15 reps | @7 |
| 6 | Rear Delt Fly (Dumbbell) | 3 | 15 reps | @7 |
| 7 | Narrow Push Up | 3 | 10–15 reps | @7 |
| 8 | Bicep Curl (Dumbbell) | 3 | 10–15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lunge (Dumbbell) | 5 | 10 reps | @7 |
| 2 | Single Leg Deadlift | 3 | 8 reps | @7 |
| 3 | Bent Over Row (Dumbbell) | 3 | 15 reps | @7 |
| 4 | Box Squat (Barbell) | 3 | 15 reps | @7 |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 15 reps | @7 |
| 6 | Concentration Curl | 3 | 10–15 reps | @7 |
| 7 | Overhead Tricep Extension (Dumbbell) | 3 | 10–15 reps | @7 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full Body at Home 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 program is built around a dumbbell only. 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 50 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.
Full Body at Home is structured around 3 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.
Full Body at Home 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
