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BoostcampPNG

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
    Jun 09, 2025 04:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
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