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At Home Strength and Sculpt - 3 Days/Week

by Ellie Ferrell
6 athletes joined

Program Description

Welcome to your strength-building journey! This program is designed specifically for beginners and individuals who want to work out at home, providing a structured approach to building strength and sculpting your muscles. Whether you're just starting out or looking to improve your fitness, this program offers a flexible and effective way to achieve your goals. One of the key aspects of this program is its adaptability to different goals, including fat loss. You can successfully run this program while in a calorie deficit, as long as you ensure you're meeting your daily protein intake. Aim for approximately 0.8-1 gram of protein per pound of your goal weight to support muscle growth and recovery. Remember - the presence of muscle in the body is what creates that “toned” and “sculpted” look! Get ready to challenge yourself, build strength, and transform your body—all from the comfort of your home! NOTE: access to dumbbells and resistance bands is necessary.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 29, 2024 11:31
  • Last Edited
    Feb 21, 2025 05:15
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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
Squat (Bodyweight)
3
6-10 reps
-
2
Snatch (Dumbbell)
3
6-10 reps
-
3
Reverse Lunge (Dumbbell)
3
8-12 reps
-
4
Floor Press (Dumbbell)
3
10-15 reps
-
5
Band Pull Apart
3
12-20 reps
-
6
Overhead Press (Dumbbell)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
6-10 reps
-
2
Snatch (Dumbbell)
3
6-10 reps
-
3
Reverse Lunge (Dumbbell)
3
8-12 reps
-
4
Floor Press (Dumbbell)
3
10-15 reps
-
5
Band Pull Apart
3
12-20 reps
-
6
Overhead Press (Dumbbell)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
6-10 reps
-
2
Snatch (Dumbbell)
3
6-10 reps
-
3
Reverse Lunge (Dumbbell)
3
8-12 reps
-
4
Floor Press (Dumbbell)
3
10-15 reps
-
5
Band Pull Apart
3
12-20 reps
-
6
Overhead Press (Dumbbell)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
6-10 reps
-
2
Snatch (Dumbbell)
3
6-10 reps
-
3
Reverse Lunge (Dumbbell)
3
8-12 reps
-
4
Floor Press (Dumbbell)
3
10-15 reps
-
5
Band Pull Apart
3
12-20 reps
-
6
Overhead Press (Dumbbell)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
6-10 reps
-
2
Snatch (Dumbbell)
3
6-10 reps
-
3
Reverse Lunge (Dumbbell)
3
8-12 reps
-
4
Floor Press (Dumbbell)
3
10-15 reps
-
5
Band Pull Apart
3
12-20 reps
-
6
Overhead Press (Dumbbell)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
6-10 reps
-
2
Snatch (Dumbbell)
3
6-10 reps
-
3
Reverse Lunge (Dumbbell)
3
8-12 reps
-
4
Floor Press (Dumbbell)
3
10-15 reps
-
5
Band Pull Apart
3
12-20 reps
-
6
Overhead Press (Dumbbell)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
6-10 reps
-
2
Seated Row (Cable)
4
6-10 reps
-
3
Single Arm Overhead Tricep Extension
3
8-12 reps
-
4
Push Up
2
8-12 reps
-
5
Step-Up (Weighted)
3
8-12 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
6-10 reps
-
2
Seated Row (Cable)
4
6-10 reps
-
3
Single Arm Overhead Tricep Extension
3
8-12 reps
-
4
Push Up
2
8-12 reps
-
5
Step-Up (Weighted)
3
8-12 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
6-10 reps
-
2
Seated Row (Cable)
4
6-10 reps
-
3
Single Arm Overhead Tricep Extension
3
8-12 reps
-
4
Push Up
2
8-12 reps
-
5
Step-Up (Weighted)
3
8-12 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
6-10 reps
-
2
Seated Row (Cable)
4
6-10 reps
-
3
Single Arm Overhead Tricep Extension
3
8-12 reps
-
4
Push Up
2
8-12 reps
-
5
Step-Up (Weighted)
3
8-12 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
6-10 reps
-
2
Seated Row (Cable)
4
6-10 reps
-
3
Single Arm Overhead Tricep Extension
3
8-12 reps
-
4
Push Up
2
8-12 reps
-
5
Step-Up (Weighted)
3
8-12 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
6-10 reps
-
2
Seated Row (Cable)
4
6-10 reps
-
3
Single Arm Overhead Tricep Extension
3
8-12 reps
-
4
Push Up
2
8-12 reps
-
5
Step-Up (Weighted)
3
8-12 reps
-
6
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
2
30 secs
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Box Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
2
30 secs
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Box Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
2
30 secs
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Box Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
2
30 secs
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Box Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
2
30 secs
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Box Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
2
30 secs
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Box Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Dumbbell)
4
6-10 reps
-
4
Lying Leg Raise
3
10-15 reps
-
5
Hollow Hold
1
30 secs
-
6
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Dumbbell)
4
6-10 reps
-
4
Lying Leg Raise
3
10-15 reps
-
5
Hollow Hold
1
30 secs
-
6
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Dumbbell)
4
6-10 reps
-
4
Lying Leg Raise
3
10-15 reps
-
5
Hollow Hold
1
30 secs
-
6
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Dumbbell)
4
6-10 reps
-
4
Lying Leg Raise
3
10-15 reps
-
5
Hollow Hold
1
30 secs
-
6
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Dumbbell)
4
6-10 reps
-
4
Lying Leg Raise
3
10-15 reps
-
5
Hollow Hold
1
30 secs
-
6
Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10-15 reps
-
2
Front Raise
2
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Hip Bridge March
3
8-12 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10-15 reps
-
2
Front Raise
2
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Hip Bridge March
3
8-12 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10-15 reps
-
2
Front Raise
2
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Hip Bridge March
3
8-12 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10-15 reps
-
2
Front Raise
2
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Hip Bridge March
3
8-12 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10-15 reps
-
2
Front Raise
2
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Hip Bridge March
3
8-12 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
10-15 reps
-
2
Box Squat (Barbell)
3
6-10 reps
-
3
Lying Leg Raise
3
10-15 reps
-
4
Abs Crunch (Bodyweight)
3
15-20 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Russian Twist
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
10-15 reps
-
2
Box Squat (Barbell)
3
6-10 reps
-
3
Lying Leg Raise
3
10-15 reps
-
4
Abs Crunch (Bodyweight)
3
15-20 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Russian Twist
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
10-15 reps
-
2
Box Squat (Barbell)
3
6-10 reps
-
3
Lying Leg Raise
3
10-15 reps
-
4
Abs Crunch (Bodyweight)
3
15-20 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Russian Twist
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
10-15 reps
-
2
Box Squat (Barbell)
3
6-10 reps
-
3
Lying Leg Raise
3
10-15 reps
-
4
Abs Crunch (Bodyweight)
3
15-20 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Russian Twist
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
10-15 reps
-
2
Box Squat (Barbell)
3
6-10 reps
-
3
Lying Leg Raise
3
10-15 reps
-
4
Abs Crunch (Bodyweight)
3
15-20 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Russian Twist
2
10-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Bodyweight)
3 Sets
6-10 Reps
-
2
Snatch (Dumbbell)
3 Sets
6-10 Reps
-
3
Reverse Lunge (Dumbbell)
3 Sets
8-12 Reps
-
4
Floor Press (Dumbbell)
3 Sets
10-15 Reps
-
5
Band Pull Apart
3 Sets
12-20 Reps
-
6
Overhead Press (Dumbbell)
2 Sets
12-20 Reps
-
Day 2
1
Glute Bridge (Dumbbell)
3 Sets
6-10 Reps
-
2
Seated Row (Cable)
4 Sets
6-10 Reps
-
3
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
-
4
Push Up
2 Sets
8-12 Reps
-
5
Step-Up (Weighted)
3 Sets
8-12 Reps
-
6
Plank
1 Set
1 mins
-
Day 3
1
Superman
2 Sets
30 secs
-
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
3
Box Squat (Barbell)
3 Sets
8-12 Reps
-
4
Standing Calf Raise
3 Sets
10-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-