109273941442

by CM

1 athletes joined

Program Description

Develop hypertrophy with minimal equipment without a home gym.

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
At Home
Program Length
1 week
Time Per Workout
30 minutes
Created
Jun 25, 2024 04:46
Last Edited
Feb 21, 2025 02:05

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1A

Push Up

2

15-25 reps

-

1B

Captains of Crush gripper

2

4-15 reps

-

2A

Bicep Curl (EZ Bar)

2

6-12 reps

-

2B

Tricep Extension (Barbell)

2

6-12 reps

-

3A

Sit Up

2

15-25 reps

-

3B

Reverse Bicep Curl (EZ Bar)

2

6-12 reps

-

Day 2

1A

Push Up

2

15-25 reps

-

1B

Captains of Crush gripper

2

4-15 reps

-

2A

Bicep Curl (EZ Bar)

2

6-12 reps

-

2B

Tricep Extension (Barbell)

2

6-12 reps

-

3A

Sit Up

2

15-25 reps

-

3B

Reverse Bicep Curl (EZ Bar)

2

6-12 reps

-

Day 3

1A

Push Up

2

15-25 reps

-

1B

Captains of Crush gripper

2

4-15 reps

-

2A

Bicep Curl (EZ Bar)

2

6-12 reps

-

2B

Tricep Extension (Barbell)

2

6-12 reps

-

3A

Sit Up

2

15-25 reps

-

3B

Reverse Bicep Curl (EZ Bar)

2

6-12 reps

-

Day 4

1A

Push Up

2

15-25 reps

-

1B

Captains of Crush gripper

2

4-15 reps

-

2A

Bicep Curl (EZ Bar)

2

6-12 reps

-

2B

Tricep Extension (Barbell)

2

6-12 reps

-

3A

Sit Up

2

15-25 reps

-

3B

Reverse Bicep Curl (EZ Bar)

2

6-12 reps

-

Day 5

1A

Push Up

2

15-25 reps

-

1B

Captains of Crush gripper

2

4-15 reps

-

2A

Bicep Curl (EZ Bar)

2

6-12 reps

-

2B

Tricep Extension (Barbell)

2

6-12 reps

-

3A

Sit Up

2

15-25 reps

-

3B

Reverse Bicep Curl (EZ Bar)

2

6-12 reps

-

Day 6

1A

Push Up

2

15-25 reps

-

1B

Captains of Crush gripper

2

4-15 reps

-

2A

Bicep Curl (EZ Bar)

2

6-12 reps

-

2B

Tricep Extension (Barbell)

2

6-12 reps

-

3A

Sit Up

2

15-25 reps

-

3B

Reverse Bicep Curl (EZ Bar)

2

6-12 reps

-

Day 7

1A

Push Up

2

15-25 reps

-

1B

Captains of Crush gripper

2

4-15 reps

-

2A

Bicep Curl (EZ Bar)

2

6-12 reps

-

2B

Tricep Extension (Barbell)

2

6-12 reps

-

3A

Sit Up

2

15-25 reps

-

3B

Reverse Bicep Curl (EZ Bar)

2

6-12 reps

-

Day 1

1A

Push Up

2 Sets

15-25 Reps

-

1B

Captains of Crush gripper

2 Sets

4-15 Reps

-

2A

Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

-

2B

Tricep Extension (Barbell)

2 Sets

6-12 Reps

-

3A

Sit Up

2 Sets

15-25 Reps

-

3B

Reverse Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

-

Day 2

1A

Push Up

2 Sets

15-25 Reps

-

1B

Captains of Crush gripper

2 Sets

4-15 Reps

-

2A

Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

-

2B

Tricep Extension (Barbell)

2 Sets

6-12 Reps

-

3A

Sit Up

2 Sets

15-25 Reps

-

3B

Reverse Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

-

Day 3

1A

Push Up

2 Sets

15-25 Reps

-

1B

Captains of Crush gripper

2 Sets

4-15 Reps

-

2A

Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

-

2B

Tricep Extension (Barbell)

2 Sets

6-12 Reps

-

3A

Sit Up

2 Sets

15-25 Reps

-

3B

Reverse Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

-

Day 4

1A

Push Up

2 Sets

15-25 Reps

-

1B

Captains of Crush gripper

2 Sets

4-15 Reps

-

2A

Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

-

2B

Tricep Extension (Barbell)

2 Sets

6-12 Reps

-

3A

Sit Up

2 Sets

15-25 Reps

-

3B

Reverse Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

-

Day 5

1A

Push Up

2 Sets

15-25 Reps

-

1B

Captains of Crush gripper

2 Sets

4-15 Reps

-

2A

Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

-

2B

Tricep Extension (Barbell)

2 Sets

6-12 Reps

-

3A

Sit Up

2 Sets

15-25 Reps

-

3B

Reverse Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

-

Day 6

1A

Push Up

2 Sets

15-25 Reps

-

1B

Captains of Crush gripper

2 Sets

4-15 Reps

-

2A

Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

-

2B

Tricep Extension (Barbell)

2 Sets

6-12 Reps

-

3A

Sit Up

2 Sets

15-25 Reps

-

3B

Reverse Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

-

Day 7

1A

Push Up

2 Sets

15-25 Reps

-

1B

Captains of Crush gripper

2 Sets

4-15 Reps

-

2A

Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

-

2B

Tricep Extension (Barbell)

2 Sets

6-12 Reps

-

3A

Sit Up

2 Sets

15-25 Reps

-

3B

Reverse Bicep Curl (EZ Bar)

2 Sets

6-12 Reps

-