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Home Limited Gym

by Adolfo R.
1 athletes joined

Program Description

This program is designed for people who have a very limited home gym.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 09, 2025 03:34
  • Last Edited
    Jul 22, 2025 11:53

Summary

Transform your fitness routine with the **Home Limited Gym** program, designed for those who want to build strength and endurance in just 4 weeks. This 5-day-a-week plan utilizes minimal equipment, focusing on effective dumbbell and bodyweight exercises like squats, lunges, and rows to target all major muscle groups. Whether you're a beginner or looking to refine your technique, this program will help you achieve your fitness goals from the comfort of your home. Get ready to elevate your workouts and see real results!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Hip Abduction (Band)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Hip Abduction (Band)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Hip Abduction (Band)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Hip Abduction (Band)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
2
Chest Press (Machine)
3
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12 reps
RPE 7
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Seated Row (Cable)
4
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12 reps
RPE 7
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Seated Row (Cable)
4
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12 reps
RPE 7
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Seated Row (Cable)
4
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
RPE 7
2
Sumo Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Dumbbell)
3
15 reps
RPE 6.5
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
5
Walking Lunge
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
RPE 7
2
Sumo Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Hip Thrust (Dumbbell)
4
15 reps
RPE 6.5
4
Glute Bridge (Dumbbell)
4
12 reps
RPE 7
5
Walking Lunge
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
RPE 7
2
Sumo Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Hip Thrust (Dumbbell)
4
15 reps
RPE 6.5
4
Glute Bridge (Dumbbell)
4
12 reps
RPE 7
5
Walking Lunge
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
RPE 7
2
Sumo Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Hip Thrust (Dumbbell)
4
15 reps
RPE 6.5
4
Glute Bridge (Dumbbell)
4
12 reps
RPE 7
5
Walking Lunge
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Arnold Press
3
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 7
5
Pec Fly (Dumbbell)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Arnold Press
4
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 7
5
Pec Fly (Dumbbell)
4
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Arnold Press
4
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 7
5
Pec Fly (Dumbbell)
4
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Arnold Press
4
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 7
5
Pec Fly (Dumbbell)
4
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
12 reps
RPE 7
2
Jump Squat
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Mountain Climber
3
12 reps
RPE 7
5
Bicycle Crunch
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
12 reps
RPE 7
2
Jump Squat
4
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
4
Mountain Climber
4
12 reps
RPE 7
5
Bicycle Crunch
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
12 reps
RPE 7
2
Jump Squat
4
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
4
Mountain Climber
4
12 reps
RPE 7
5
Bicycle Crunch
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
12 reps
RPE 7
2
Jump Squat
4
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
4
Mountain Climber
4
12 reps
RPE 7
5
Bicycle Crunch
4
15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Dumbbell)
3 Sets
12 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7
4
Hip Thrust (Dumbbell)
3 Sets
12 Reps
@7
5
Leg Extension
3 Sets
12 Reps
@7
6
Hip Abduction (Band)
3 Sets
12 Reps
@7
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7
2
Chest Press (Machine)
3 Sets
12 Reps
@7
3
Seated Row (Cable)
3 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Step-Up (Weighted)
3 Sets
12 Reps
@7
2
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
@7
3
Hip Thrust (Dumbbell)
3 Sets
15 Reps
@6.5
4
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@7
5
Walking Lunge
3 Sets
12 Reps
@7
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
@7
2
Arnold Press
3 Sets
12 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
4
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
@7
5
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@7
Day 5
1
Burpee
3 Sets
12 Reps
@7
2
Jump Squat
3 Sets
12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
4
Mountain Climber
3 Sets
12 Reps
@7
5
Bicycle Crunch
3 Sets
15 Reps
@8