Home Workout Plan
Pick your equipment, goal, workouts per week and level. You get a plan for the week: which days to train and what to do on each of them. Every exercise comes with video and technique.
In short
A home workout plan is built on a full-body strength workout: a squat, a push-up or press, a back exercise, a bridge or hinge, and a core exercise. You can train 2, 3 or 4 days a week, with a rest day between strength sessions. The generator below builds a week with no equipment or with dumbbells: about 45 minutes per workout for strength and muscle, about 30 minutes for weight loss.
AtletIQ · Home Workout Plan · No equipment · Strength and muscle · 3 days a week · Beginner · atletiq.com/en/exercises/home-workout-plan/
Week
3workouts
About 135 minutes a week. On rest days your muscles recover, so no workout is needed.
- MonStrengthlift45 min
- TueRestrest
- WedStrengthlift45 min
- ThuRestrest
- FriStrengthlift45 min
- SatRestrest
- SunRestrest
Full-body strengthMon, Wed, Fri · ≈45 minutes
Go down the list from top to bottom. In “3 × 10–12” the first number is sets and the second is reps per set. Rest between sets for the time shown.
Joint warm-up5 exercises
-
1
Side Neck StretchNeck
40 sec
-
2
Shoulder CirclesShoulders
40 sec
-
3
Arm CirclesShoulders
40 sec
-
4
Standing Hip RotationAdductorsswitch sides halfway
40 sec
-
5
Knee CirclesCalves
40 sec
Main part7 exercises
-
6
Bodyweight SquatSquat · Quads
3 × 12–20rest 90 sec
-
7
PushupsChest pressknees down is fine
3 × 12–20rest 90 sec
-
8
SupermanBack · Lower Back
3 × 12–20rest 90 sec
-
9
Butt Lift (Bridge)Hinge · Glutes
3 × 12–20rest 90 sec
-
10
Reverse Push-UpTriceps
2 × 12–20rest 90 sec
-
11
Reverse LungeLunge · Quadseach side
2 × 12–20rest 90 sec
-
12
PlankCore · Abs
2 × 30–45 secrest 90 sec
How to train
How the week works
The base of the plan is a full-body strength workout: a squat, a push-up or press, a back exercise, a bridge or hinge and a core exercise. The 45-minute version adds lunges and an overhead press or a triceps exercise. A rest day between strength sessions gives the muscles time to recover.
For weight loss, some days are a 30-minute circuit: 8 exercises back to back with short rests, 3 rounds. It burns more energy in the same time. With the “Strength and muscle” goal, a 20-minute circuit of 2 rounds appears only on the fourth day.
Progression
The same strength workout repeats through the week, and the load grows from week to week. When you hit the top of the rep range in every set, add weight or move to a harder variation.
With no equipment, the “Experienced” level makes the work harder: jump squats replace squats, push-ups with the feet on a raised surface replace floor push-ups, and a single-leg bridge replaces the bridge.
What you need
With no equipment you need a mat and a space of 2 by 2 meters (about 6 by 6 feet). With dumbbells you need a pair and a chair for the seated press. A bench is optional: the chest press is done lying on the floor. Shoes with a firm sole help for the jumps in the circuit.
Need a multi-week program with stages? See the AtletIQ workout programs.
Log weights and sets in the AtletIQ app
AtletIQ saves the weight and reps of every set, works out your working weight and shows your progress on each exercise.
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
FAQ
How to start working out at home
Choose “No equipment”, the “Beginner” level and 2 or 3 workouts a week. For the first two weeks use the lower end of the sets and check your form against the video. Push-ups can be done from the knees.
How many days a week to work out at home
Two or three days a week is enough to build strength and muscle. Use a fourth day for a circuit workout or a walk. Leave a rest day between strength workouts.
Home workout plan for weight loss
Weight drops when you eat fewer calories than you burn. Training keeps your muscle and adds to the energy you use. Choose the “Weight loss” goal: strength and circuit workouts of about 30 minutes, and a 30–40 minute walk on rest days.
Can you build muscle at home
Yes. Muscles grow when the sets end close to failure. With no equipment, harder variations and higher reps provide that load; with dumbbells, added weight does. When your own weight gets too light, dumbbells carry the progression on.
Home workout plan for women
The plan is the same for everyone. Squats, bridges or hinges and, in the longer workout, lunges work the legs and glutes. Push-ups and presses work the chest and arms, and the back exercises support posture. Start at the “Beginner” level.
No equipment or dumbbells: which to choose
Start with no equipment if you have none or are new to training. Switch to dumbbells when the bodyweight versions feel easy, because added weight keeps the progression going. The week structure, training days and rest days are the same for both.
Is this a full program
This is a plan for one week that you repeat while raising the load a little at a time. In the AtletIQ app, workouts change from week to week and are split into stages. For home there are Human Barbell with no equipment and Unplugged with dumbbells.
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.