Home Sessions

by Duncan

Program Description

Allow me to track my own personal workout I do at home. The second 3 day cycle in my 6x a week program. First 3 days are done at school and I don't feel like tracking my school workouts. If someone actually finds this this is definitely usable but you'd have to make a second cycle for yourself. This program is pretty much just for me tbh

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Sep 29, 2024 06:19
Last Edited
Sep 29, 2024 06:25

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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

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Push Up

Ring Row

Fear Press

Barbell Row

Shrug (Dumbbell)

Day 1

Push Up

Ring Row

Fear Press

Barbell Row

Shrug (Dumbbell)

Day 1

Push Up

Ring Row

Fear Press

Barbell Row

Shrug (Dumbbell)

Day 1

Push Up

Ring Row

Fear Press

Barbell Row

Shrug (Dumbbell)

Day 1

Push Up

Ring Row

Fear Press

Barbell Row

Shrug (Dumbbell)

Day 1

Push Up

Ring Row

Fear Press

Barbell Row

Shrug (Dumbbell)

Day 1

Push Up

Ring Row

Fear Press

Barbell Row

Shrug (Dumbbell)

Day 1

Push Up

Ring Row

Fear Press

Barbell Row

Shrug (Dumbbell)

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Reverse Wrist Curl (Dumbbell)

Wrist Curls

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Reverse Wrist Curl (Dumbbell)

Wrist Curls

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Reverse Wrist Curl (Dumbbell)

Wrist Curls

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Reverse Wrist Curl (Dumbbell)

Wrist Curls

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Reverse Wrist Curl (Dumbbell)

Wrist Curls

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Reverse Wrist Curl (Dumbbell)

Wrist Curls

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Reverse Wrist Curl (Dumbbell)

Wrist Curls

Day 2

Bulgarian Split Squat (Dumbbell)

Pullover Press

Bicep Curl (Dumbbell)

Reverse Wrist Curl (Dumbbell)

Wrist Curls

Day 3

Single Leg Romanian Deadlift

Upright Row (Barbell)

Single Leg Calf Raise

Modified Dragon Fly

Side Bend (Dumbbell)

Lu Raise

Day 3

Single Leg Romanian Deadlift

Upright Row (Barbell)

Single Leg Calf Raise

Modified Dragon Fly

Side Bend (Dumbbell)

Lu Raise

Day 3

Single Leg Romanian Deadlift

Upright Row (Barbell)

Single Leg Calf Raise

Modified Dragon Fly

Side Bend (Dumbbell)

Lu Raise

Day 3

Single Leg Romanian Deadlift

Upright Row (Barbell)

Single Leg Calf Raise

Modified Dragon Fly

Side Bend (Dumbbell)

Lu Raise

Day 3

Single Leg Romanian Deadlift

Upright Row (Barbell)

Single Leg Calf Raise

Modified Dragon Fly

Side Bend (Dumbbell)

Lu Raise

Day 3

Single Leg Romanian Deadlift

Upright Row (Barbell)

Single Leg Calf Raise

Modified Dragon Fly

Side Bend (Dumbbell)

Lu Raise

Day 3

Single Leg Romanian Deadlift

Upright Row (Barbell)

Single Leg Calf Raise

Modified Dragon Fly

Side Bend (Dumbbell)

Lu Raise

Day 3

Single Leg Romanian Deadlift

Upright Row (Barbell)

Single Leg Calf Raise

Modified Dragon Fly

Side Bend (Dumbbell)

Lu Raise

Day 1

Push Up

3 Sets

Ring Row

3 Sets

Fear Press

3 Sets

Barbell Row

3 Sets

Shrug (Dumbbell)

2 Sets

Day 2

Bulgarian Split Squat (Dumbbell)

4 Sets

Pullover Press

4 Sets

Bicep Curl (Dumbbell)

4 Sets

Reverse Wrist Curl (Dumbbell)

2 Sets

Wrist Curls

2 Sets

Day 3

Single Leg Romanian Deadlift

3 Sets

Upright Row (Barbell)

3 Sets

Single Leg Calf Raise

3 Sets

Modified Dragon Fly

2 Sets

Side Bend (Dumbbell)

1 Set

Lu Raise

2 Sets