Home Gym Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Home Gym Workout Plan

Home Gym Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Home Gym Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
Home Gym Total Body Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
2 sets, 15 reps, 01:00 rest
2 15 01:00
Chest / Intermediate
1 sets, 15 reps, 01:00 rest
1 15 01:00
Chest / Beginner
1 sets, 15 reps, 01:00 rest
1 15 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 01:00
--
--
2 sets, 15 reps, 01:00 rest
2 15 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

The home gym workout is designed around the weight lifting equipment that you have in your home. For this home gym workout you will only need dumbbells, a bench, and a chin-up bar. Although this workout may be basic it will still help you achieve the fitness goals that you have. Each home gym workout will give you an entire body workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Home Gym Workout Plan is a basic, yet effective home gym workout routine that aims at maximizing work for time spent. The home gym workout program gives you all the home gym exercises necessary to build strength, get lean, and improve body composition and overall fitness. This routine is grea... more

The Home Gym Workout Plan is a basic, yet effective home gym workout routine that aims at maximizing work for time spent. The home gym workout program gives you all the home gym exercises necessary to build strength, get lean, and improve body composition and overall fitness. This routine is great for anyone from beginner or intermediate lifters, to experienced lifters who desire a change to promote new growth.

Flexible Schedule


The home gym exercise program is built around three different home gym exercise routines. These include the fitness, total body, and strength workouts. With the necessity for at least a full day of rest between workouts, the home gym workout schedule is easily tailored to allow for adequate time for both exercising and rest. The advantage of home gym workouts is they allow you to fit them in when it is convenient for you.

No Splits Here


Each home gym workout is a full-body workout. Home gym workout routines, as with any exercise program, work best at simultaneously gaining strength and getting lean when the entire body is worked at each session. Plus, the metabolic stimulation creates a thermic effect for up to 72 hours after a workout, meaning the repair process from lifting burns calories for a long time after the hard work is done.

No Flare


The home gym exercise routine was designed to be implemented without the need to buy a great deal of fancy or expensive equipment. One or two sets of dumbbells, a bench, and a chin-up bar are the only tools needed to make the home gym workout exercises contained in this plan possible.

Straightforward Work


As stated before, the design of the home gym workout routines are basic. Practically every at home exercise you will perform will be 1-3 sets of 10-20 repetitions. The moves themselves are simple in nature and can easily be mastered and performed with good form from the first workout. The rest periods are standard at one minute, allowing for a timely and very effective workout.

Get Results


Whether you just need a stimulating change to your current routine, or you are looking for a home gym exercise program for the first time, the Home Gym Workout Plan has everything you need to get started right away and see major changes in little time. Challenge yourself to complete this program over the course of the next month, and let it prepare you for even greater challenges in the future, all while getting you in great physical shape.

Home Gym Total Body Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
2 sets, 30 reps, 01:00 rest
2 30 01:00
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
Glutes / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
2 sets, 00:01:00, 01:00 rest
2 00:01:00 01:00
--
--
3 sets, 00:01:00, 01:00 rest
3 00:01:00 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

*3 way lunge is 6-8 repetitions per direction.

The home gym workout is designed around the weight lifting equipment that you have in your home. For this home gym workout you will only need dumbbells, a bench, and a chin-up bar. Although this workout may be basic it will still help you achieve the fitness goals that you have. Each home gym workout will give you an entire body workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Home Gym Workout Plan is a basic, yet effective home gym workout routine that aims at maximizing work for time spent. The home gym workout program gives you all the home gym exercises necessary to build strength, get lean, and improve body composition and overall fitness. This routine is grea... more

The Home Gym Workout Plan is a basic, yet effective home gym workout routine that aims at maximizing work for time spent. The home gym workout program gives you all the home gym exercises necessary to build strength, get lean, and improve body composition and overall fitness. This routine is great for anyone from beginner or intermediate lifters, to experienced lifters who desire a change to promote new growth.

Flexible Schedule


The home gym exercise program is built around three different home gym exercise routines. These include the fitness, total body, and strength workouts. With the necessity for at least a full day of rest between workouts, the home gym workout schedule is easily tailored to allow for adequate time for both exercising and rest. The advantage of home gym workouts is they allow you to fit them in when it is convenient for you.

No Splits Here


Each home gym workout is a full-body workout. Home gym workout routines, as with any exercise program, work best at simultaneously gaining strength and getting lean when the entire body is worked at each session. Plus, the metabolic stimulation creates a thermic effect for up to 72 hours after a workout, meaning the repair process from lifting burns calories for a long time after the hard work is done.

No Flare


The home gym exercise routine was designed to be implemented without the need to buy a great deal of fancy or expensive equipment. One or two sets of dumbbells, a bench, and a chin-up bar are the only tools needed to make the home gym workout exercises contained in this plan possible.

Straightforward Work


As stated before, the design of the home gym workout routines are basic. Practically every at home exercise you will perform will be 1-3 sets of 10-20 repetitions. The moves themselves are simple in nature and can easily be mastered and performed with good form from the first workout. The rest periods are standard at one minute, allowing for a timely and very effective workout.

Get Results


Whether you just need a stimulating change to your current routine, or you are looking for a home gym exercise program for the first time, the Home Gym Workout Plan has everything you need to get started right away and see major changes in little time. Challenge yourself to complete this program over the course of the next month, and let it prepare you for even greater challenges in the future, all while getting you in great physical shape.

Home Gym Total Body Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 01:00
--
--
2 sets, 20 reps, 01:00 rest
2 20 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

The home gym workout is designed around the weight lifting equipment that you have in your home. For this home gym workout you will only need dumbbells, a bench, and a chin-up bar. Although this workout may be basic it will still help you achieve the fitness goals that you have. Each home gym workout will give you an entire body workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Home Gym Workout Plan is a basic, yet effective home gym workout routine that aims at maximizing work for time spent. The home gym workout program gives you all the home gym exercises necessary to build strength, get lean, and improve body composition and overall fitness. This routine is grea... more

The Home Gym Workout Plan is a basic, yet effective home gym workout routine that aims at maximizing work for time spent. The home gym workout program gives you all the home gym exercises necessary to build strength, get lean, and improve body composition and overall fitness. This routine is great for anyone from beginner or intermediate lifters, to experienced lifters who desire a change to promote new growth.

Flexible Schedule


The home gym exercise program is built around three different home gym exercise routines. These include the fitness, total body, and strength workouts. With the necessity for at least a full day of rest between workouts, the home gym workout schedule is easily tailored to allow for adequate time for both exercising and rest. The advantage of home gym workouts is they allow you to fit them in when it is convenient for you.

No Splits Here


Each home gym workout is a full-body workout. Home gym workout routines, as with any exercise program, work best at simultaneously gaining strength and getting lean when the entire body is worked at each session. Plus, the metabolic stimulation creates a thermic effect for up to 72 hours after a workout, meaning the repair process from lifting burns calories for a long time after the hard work is done.

No Flare


The home gym exercise routine was designed to be implemented without the need to buy a great deal of fancy or expensive equipment. One or two sets of dumbbells, a bench, and a chin-up bar are the only tools needed to make the home gym workout exercises contained in this plan possible.

Straightforward Work


As stated before, the design of the home gym workout routines are basic. Practically every at home exercise you will perform will be 1-3 sets of 10-20 repetitions. The moves themselves are simple in nature and can easily be mastered and performed with good form from the first workout. The rest periods are standard at one minute, allowing for a timely and very effective workout.

Get Results


Whether you just need a stimulating change to your current routine, or you are looking for a home gym exercise program for the first time, the Home Gym Workout Plan has everything you need to get started right away and see major changes in little time. Challenge yourself to complete this program over the course of the next month, and let it prepare you for even greater challenges in the future, all while getting you in great physical shape.

102 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Exercise Mat
  • Chin-Up Bar

No Reviews yet.

Home Gym Workout Plan

102 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Exercise Mat
  • Chin-Up Bar