109273941442

by CM

1 athletes joined

Program Description

Develop hypertrophy with minimal equipment without a home gym.

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
At Home
Program Length
1 week
Time Per Workout
30 minutes
Created
Jun 25, 2024 04:46
Last Edited
Jun 18, 2025 11:17

Summary

Dive into this comprehensive 7-day workout program designed to build strength and endurance from the comfort of your home. Each day features a mix of supersets targeting major muscle groups, incorporating bodyweight exercises like push-ups and sit-ups alongside barbell movements for arms. With a focus on high-rep ranges, you'll challenge your limits and enhance your overall fitness. Get ready to push yourself and see results in just one week!

Muscle Engagement

Front

Back

MuscleSet

Biceps

29.4%

Triceps

26.5%

Chest

14.7%

Abs

14.7%

Front Delts

8.8%

Forearms

5.9%

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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

Day 1

Push Up

15-25 reps

Captains of Crush gripper

4-15 reps

Bicep Curl (EZ Bar)

6-12 reps

Tricep Extension (Barbell)

6-12 reps

Sit Up

15-25 reps

Reverse Bicep Curl (EZ Bar)

6-12 reps

Day 2

Push Up

15-25 reps

Captains of Crush gripper

4-15 reps

Bicep Curl (EZ Bar)

6-12 reps

Tricep Extension (Barbell)

6-12 reps

Sit Up

15-25 reps

Reverse Bicep Curl (EZ Bar)

6-12 reps

Day 3

Push Up

15-25 reps

Captains of Crush gripper

4-15 reps

Bicep Curl (EZ Bar)

6-12 reps

Tricep Extension (Barbell)

6-12 reps

Sit Up

15-25 reps

Reverse Bicep Curl (EZ Bar)

6-12 reps

Day 4

Push Up

15-25 reps

Captains of Crush gripper

4-15 reps

Bicep Curl (EZ Bar)

6-12 reps

Tricep Extension (Barbell)

6-12 reps

Sit Up

15-25 reps

Reverse Bicep Curl (EZ Bar)

6-12 reps

Day 5

Push Up

15-25 reps

Captains of Crush gripper

4-15 reps

Bicep Curl (EZ Bar)

6-12 reps

Tricep Extension (Barbell)

6-12 reps

Sit Up

15-25 reps

Reverse Bicep Curl (EZ Bar)

6-12 reps

Day 6

Push Up

15-25 reps

Captains of Crush gripper

4-15 reps

Bicep Curl (EZ Bar)

6-12 reps

Tricep Extension (Barbell)

6-12 reps

Sit Up

15-25 reps

Reverse Bicep Curl (EZ Bar)

6-12 reps

Day 7

Push Up

15-25 reps

Captains of Crush gripper

4-15 reps

Bicep Curl (EZ Bar)

6-12 reps

Tricep Extension (Barbell)

6-12 reps

Sit Up

15-25 reps

Reverse Bicep Curl (EZ Bar)

6-12 reps

Day 1

Push Up

2 Sets

15-25 Reps

Captains of Crush gripper

2 Sets

4-15 Reps

Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

Tricep Extension (Barbell)

2 Sets

6-12 Reps

Sit Up

2 Sets

15-25 Reps

Reverse Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

Day 2

Push Up

2 Sets

15-25 Reps

Captains of Crush gripper

2 Sets

4-15 Reps

Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

Tricep Extension (Barbell)

2 Sets

6-12 Reps

Sit Up

2 Sets

15-25 Reps

Reverse Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

Day 3

Push Up

2 Sets

15-25 Reps

Captains of Crush gripper

2 Sets

4-15 Reps

Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

Tricep Extension (Barbell)

2 Sets

6-12 Reps

Sit Up

2 Sets

15-25 Reps

Reverse Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

Day 4

Push Up

2 Sets

15-25 Reps

Captains of Crush gripper

2 Sets

4-15 Reps

Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

Tricep Extension (Barbell)

2 Sets

6-12 Reps

Sit Up

2 Sets

15-25 Reps

Reverse Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

Day 5

Push Up

2 Sets

15-25 Reps

Captains of Crush gripper

2 Sets

4-15 Reps

Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

Tricep Extension (Barbell)

2 Sets

6-12 Reps

Sit Up

2 Sets

15-25 Reps

Reverse Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

Day 6

Push Up

2 Sets

15-25 Reps

Captains of Crush gripper

2 Sets

4-15 Reps

Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

Tricep Extension (Barbell)

2 Sets

6-12 Reps

Sit Up

2 Sets

15-25 Reps

Reverse Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

Day 7

Push Up

2 Sets

15-25 Reps

Captains of Crush gripper

2 Sets

4-15 Reps

Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

Tricep Extension (Barbell)

2 Sets

6-12 Reps

Sit Up

2 Sets

15-25 Reps

Reverse Bicep Curl (EZ Bar)

2 Sets

6-12 Reps