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At Home Strength & Sculpt 2.0

by Ellie Ferrell
4 athletes joined

Program Description

Welcome to Your Strength-Building Journey 2.0! This upgraded program is designed to take your at-home strength training to the next level by introducing new exercises that provide fresh stimulus to your muscles. Whether you’re a beginner or someone looking to continue progressing, this program will help you build strength, sculpt muscle, and enhance your overall fitness. A key focus of this program is progressive overload—meaning each week, you’ll aim to lift slightly heavier weights, increase your reps, or improve your form. This gradual challenge is essential for building muscle and achieving long-term results. Additionally, protein intake remains crucial for muscle growth and recovery. Be sure to consume 0.8-1 gram of protein per pound of your goal weight to support your strength gains. If your goal includes fat loss, you can still succeed with this program while in a calorie deficit, as long as you’re prioritizing protein and recovery. Remember—muscle is what gives your body that sculpted, toned look! Get ready to push yourself, embrace new challenges, and see real progress—all from the comfort of your home! NOTE: Access to dumbbells is necessary.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 04, 2025 03:51
  • Last Edited
    Feb 19, 2025 11:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
6-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Push Up
2
AMRAP
-
5
Front Raise
3
8-12 reps
-
6
Russian Twist (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
6-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Push Up
2
AMRAP
-
5
Front Raise
3
8-12 reps
-
6
Russian Twist (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
6-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Push Up
2
AMRAP
-
5
Front Raise
3
8-12 reps
-
6
Russian Twist (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
6-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Push Up
2
AMRAP
-
5
Front Raise
3
8-12 reps
-
6
Russian Twist (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
6-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Push Up
2
AMRAP
-
5
Front Raise
3
8-12 reps
-
6
Russian Twist (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
6-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Push Up
2
AMRAP
-
5
Front Raise
3
8-12 reps
-
6
Russian Twist (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
6-10 reps
-
2
Dumbbell Row
4
8-12 reps
-
3
Upright Row (Dumbbell)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Abs Crunch (Bodyweight)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
6-10 reps
-
2
Dumbbell Row
4
8-12 reps
-
3
Upright Row (Dumbbell)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Abs Crunch (Bodyweight)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
6-10 reps
-
2
Dumbbell Row
4
8-12 reps
-
3
Upright Row (Dumbbell)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Abs Crunch (Bodyweight)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
6-10 reps
-
2
Dumbbell Row
4
8-12 reps
-
3
Upright Row (Dumbbell)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Abs Crunch (Bodyweight)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
6-10 reps
-
2
Dumbbell Row
4
8-12 reps
-
3
Upright Row (Dumbbell)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Abs Crunch (Bodyweight)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
6-10 reps
-
2
Dumbbell Row
4
8-12 reps
-
3
Upright Row (Dumbbell)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Abs Crunch (Bodyweight)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Lateral Lunge (Weighted)
3
6-10 reps
-
4
Standing Calf Raise
3
12-20 reps
-
5
Dips Between Chairs
2
AMRAP
-
6
Side Bend (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Lateral Lunge (Weighted)
3
6-10 reps
-
4
Standing Calf Raise
3
12-20 reps
-
5
Dips Between Chairs
2
AMRAP
-
6
Side Bend (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Lateral Lunge (Weighted)
3
6-10 reps
-
4
Standing Calf Raise
3
12-20 reps
-
5
Dips Between Chairs
2
AMRAP
-
6
Side Bend (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Lateral Lunge (Weighted)
3
6-10 reps
-
4
Standing Calf Raise
3
12-20 reps
-
5
Dips Between Chairs
2
AMRAP
-
6
Side Bend (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Lateral Lunge (Weighted)
3
6-10 reps
-
4
Standing Calf Raise
3
12-20 reps
-
5
Dips Between Chairs
2
AMRAP
-
6
Side Bend (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Lateral Lunge (Weighted)
3
6-10 reps
-
4
Standing Calf Raise
3
12-20 reps
-
5
Dips Between Chairs
2
AMRAP
-
6
Side Bend (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Pec Fly (Dumbbell)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
One Arm Overhead Carry with March
3
10-15 reps
-
6
Lying Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Pec Fly (Dumbbell)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
One Arm Overhead Carry with March
3
10-15 reps
-
6
Lying Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Pec Fly (Dumbbell)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
One Arm Overhead Carry with March
3
10-15 reps
-
6
Lying Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Pec Fly (Dumbbell)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
One Arm Overhead Carry with March
3
10-15 reps
-
6
Lying Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Pec Fly (Dumbbell)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
One Arm Overhead Carry with March
3
10-15 reps
-
6
Lying Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Pec Fly (Dumbbell)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
One Arm Overhead Carry with March
3
10-15 reps
-
6
Lying Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
15-20 reps
-
2
Box Squat (Barbell)
3
8-12 reps
-
3
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
4
Renegade Row
3
6-10 reps
-
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
15-20 reps
-
2
Box Squat (Barbell)
3
8-12 reps
-
3
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
4
Renegade Row
3
6-10 reps
-
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
15-20 reps
-
2
Box Squat (Barbell)
3
8-12 reps
-
3
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
4
Renegade Row
3
6-10 reps
-
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
15-20 reps
-
2
Box Squat (Barbell)
3
8-12 reps
-
3
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
4
Renegade Row
3
6-10 reps
-
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
15-20 reps
-
2
Box Squat (Barbell)
3
8-12 reps
-
3
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
4
Renegade Row
3
6-10 reps
-
5
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
15-20 reps
-
2
Box Squat (Barbell)
3
8-12 reps
-
3
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
4
Renegade Row
3
6-10 reps
-
5
Cardio
1
-
Week 1
1 / 6 Weeks
Day 1
1
Bulgarian Split Squat (Bodyweight)
3 Sets
6-10 Reps
-
2
Stiff Leg Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
-
4
Push Up
2 Sets
AMRAP
-
5
Front Raise
3 Sets
8-12 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
12-20 Reps
-
Day 2
1
Neutral Grip Dumbbell Bench Press
3 Sets
6-10 Reps
-
2
Dumbbell Row
4 Sets
8-12 Reps
-
3
Upright Row (Dumbbell)
4 Sets
8-12 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
6-10 Reps
-
5
Hammer Curl
3 Sets
8-12 Reps
-
6
Abs Crunch (Bodyweight)
3 Sets
12-20 Reps
-
Day 3
1
Goblet Squat
3 Sets
6-10 Reps
-
2
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
-
3
Lateral Lunge (Weighted)
3 Sets
6-10 Reps
-
4
Standing Calf Raise
3 Sets
12-20 Reps
-
5
Dips Between Chairs
2 Sets
AMRAP
-
6
Side Bend (Dumbbell)
3 Sets
12-20 Reps
-
Day 4
1
Standing Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Pec Fly (Dumbbell)
3 Sets
6-10 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
One Arm Overhead Carry with March
3 Sets
10-15 Reps
-
6
Lying Leg Raise
3 Sets
10-15 Reps
-
Day 5
1
Glute Bridge (Dumbbell)
3 Sets
15-20 Reps
-
2
Box Squat (Barbell)
3 Sets
8-12 Reps
-
3
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
4
Renegade Row
3 Sets
6-10 Reps
-
5
Cardio
1 Set
-