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Full Body at Home

by Kamil S.
6 athletes joined

Program Description

Unleash your potential with the **Full Body at Home** program, a comprehensive 8-week journey designed to sculpt and strengthen your entire body using just dumbbells. With 24 sessions spread across the weeks, each workout lasts approximately 50 minutes, combining bodyweight exercises and dumbbell movements to build muscle and enhance endurance. Tailored for all fitness levels, this program emphasizes bodybuilding and muscle sculpting, making it perfect for novices and intermediates alike. Get ready to transform your physique and elevate your fitness game from the comfort of your home!

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 23, 2025 02:46
  • Last Edited
    Jul 22, 2025 08:41

Summary

Transform your fitness routine with the **Full Body at Home** program, designed to deliver comprehensive strength training in just 8 weeks. With three sessions per week, you'll engage in a variety of bodyweight and dumbbell exercises that target all major muscle groups, ensuring balanced development and functional strength. Each workout is crafted to challenge you, featuring movements like Pull-Ups, Dumbbell Rows, and Bulgarian Split Squats, all adaptable to your fitness level. Get ready to build muscle, enhance endurance, and achieve your fitness goals—all from the comfort of your home!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
3 reps
RPE 7
2
Front Squat (Dumbbell)
3
15 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 7
4
Dumbbell Row
3
15 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
6
Push Up (Incline)
3
12 reps
RPE 7
7
Tricep Kickback
3
15 reps
RPE 7
8
Hammer Curl
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
3 reps
RPE 7
2
Front Squat (Dumbbell)
3
15 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 7
4
Dumbbell Row
3
15 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
6
Push Up (Incline)
3
12 reps
RPE 7
7
Tricep Kickback
3
15 reps
RPE 7
8
Hammer Curl
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
3 reps
RPE 7
2
Front Squat (Dumbbell)
3
15 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 7
4
Dumbbell Row
3
15 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
6
Push Up (Incline)
3
12 reps
RPE 7
7
Tricep Kickback
3
15 reps
RPE 7
8
Hammer Curl
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
3-6 reps
RPE 8
2
Front Squat (Dumbbell)
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Dumbbell Row
3
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
6
Push Up (Incline)
3
10-20 reps
RPE 8
7
Tricep Kickback
3
15 reps
RPE 8
8
Hammer Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
3-6 reps
RPE 8
2
Front Squat (Dumbbell)
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Dumbbell Row
3
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
6
Push Up (Incline)
3
10-20 reps
RPE 8
7
Tricep Kickback
3
15 reps
RPE 8
8
Hammer Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
3-6 reps
RPE 8
2
Front Squat (Dumbbell)
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Dumbbell Row
3
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
6
Push Up (Incline)
3
10-20 reps
RPE 8
7
Tricep Kickback
3
15 reps
RPE 8
8
Hammer Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
3-8 reps
RPE 9
2
Front Squat (Dumbbell)
3
6 reps
RPE 9
3
Standing Shoulder Press (Dumbbell)
3
6 reps
RPE 9
4
Dumbbell Row
3
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
6
Push Up (Incline)
3
10 reps
RPE 8
7
Tricep Kickback
3
15 reps
RPE 7
8
Hammer Curl
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
3-8 reps
RPE 9
2
Front Squat (Dumbbell)
3
6 reps
RPE 9
3
Standing Shoulder Press (Dumbbell)
3
6 reps
RPE 9
4
Dumbbell Row
3
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
6
Push Up (Incline)
3
10 reps
RPE 8
7
Tricep Kickback
3
15 reps
RPE 7
8
Hammer Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
5
6-10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
3
TRX Row
3
15 reps
RPE 7
4
Floor Press (Dumbbell)
3
15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
7
Narrow Push Up
3
10-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
5
6-10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
3
TRX Row
3
15 reps
RPE 7
4
Floor Press (Dumbbell)
3
15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
7
Narrow Push Up
3
10-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
5
6-10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
3
TRX Row
3
15 reps
RPE 7
4
Floor Press (Dumbbell)
3
15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
7
Narrow Push Up
3
10-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
5
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
TRX Row
3
10-20 reps
RPE 8
4
Floor Press (Dumbbell)
3
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Narrow Push Up
3
10-15 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
5
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
TRX Row
3
10-20 reps
RPE 8
4
Floor Press (Dumbbell)
3
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Narrow Push Up
3
10-15 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
5
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
TRX Row
3
10-20 reps
RPE 8
4
Floor Press (Dumbbell)
3
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Narrow Push Up
3
10-15 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
5
6-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 9
3
TRX Row
3
10 reps
RPE 8
4
Floor Press (Dumbbell)
3
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
7
Narrow Push Up
3
10-15 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
5
6-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 9
3
TRX Row
3
10 reps
RPE 8
4
Floor Press (Dumbbell)
3
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
7
Narrow Push Up
3
10-15 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
5
10 reps
RPE 7
2
Single Leg Deadlift
3
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
15 reps
RPE 7
4
Box Squat (Barbell)
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Concentration Curl
3
10-15 reps
RPE 7
7
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
5
10 reps
RPE 7
2
Single Leg Deadlift
3
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
15 reps
RPE 7
4
Box Squat (Barbell)
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Concentration Curl
3
10-15 reps
RPE 7
7
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
5
10 reps
RPE 7
2
Single Leg Deadlift
3
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
15 reps
RPE 7
4
Box Squat (Barbell)
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Concentration Curl
3
10-15 reps
RPE 7
7
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
5
10 reps
RPE 8
2
Single Leg Deadlift
3
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
15 reps
RPE 8
4
Box Squat (Barbell)
3
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
6
Concentration Curl
3
10-15 reps
RPE 8
7
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
5
10 reps
RPE 8
2
Single Leg Deadlift
3
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
15 reps
RPE 8
4
Box Squat (Barbell)
3
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
6
Concentration Curl
3
10-15 reps
RPE 8
7
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
5
10 reps
RPE 8
2
Single Leg Deadlift
3
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
15 reps
RPE 8
4
Box Squat (Barbell)
3
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
6
Concentration Curl
3
10-15 reps
RPE 8
7
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
5
6 reps
RPE 9
2
Single Leg Deadlift
3
6 reps
RPE 9
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Box Squat (Barbell)
3
10 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6
Concentration Curl
3
5-10 reps
RPE 9
7
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
5
6 reps
RPE 9
2
Single Leg Deadlift
3
6 reps
RPE 9
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Box Squat (Barbell)
3
10 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6
Concentration Curl
3
5-10 reps
RPE 9
7
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Bodyweight)
5 Sets
3 Reps
@7
2
Front Squat (Dumbbell)
3 Sets
15 Reps
@7
3
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
4
Dumbbell Row
3 Sets
15 Reps
@7
5
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7
6
Push Up (Incline)
3 Sets
12 Reps
@7
7
Tricep Kickback
3 Sets
15 Reps
@7
8
Hammer Curl
3 Sets
15 Reps
@7
Day 2
1
Ring Dip
5 Sets
6-10 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
3
TRX Row
3 Sets
15 Reps
@7
4
Floor Press (Dumbbell)
3 Sets
15 Reps
@7
5
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@7
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7
7
Narrow Push Up
3 Sets
10-15 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@7
Day 3
1
Lunge (Dumbbell)
5 Sets
10 Reps
@7
2
Single Leg Deadlift
3 Sets
8 Reps
@7
3
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@7
4
Box Squat (Barbell)
3 Sets
15 Reps
@7
5
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
6
Concentration Curl
3 Sets
10-15 Reps
@7
7
Overhead Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@7