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Home Workout Plan

4 Week / 3 Days per Week / Beginner

4 ratings

Workout Summary

Want to get fit but don't want to fork out $30 every month to have to travel to the gym to get your workout in? Maybe you're just too busy to set aside a separate trip to the gym. Either way, we've got you covered! This home workout routine is very versatile! Whether you already have home workou... more

Want to get fit but don't want to fork out $30 every month to have to travel to the gym to get your workout in? Maybe you're just too busy to set aside a separate trip to the gym. Either way, we've got you covered!

This home workout routine is very versatile! Whether you already have home workout equipment, or you need a home workout without equipment, this plan should be just what you are looking for.

Varying the Home Workout Plan

You don't need a gym to work out your entire body top to bottom! Each focused workout includes plenty of variation, and you can always vary it even more using our exercise finder for more ideas!

There's no excuse for not being able to stick with this workout, it's convenient and doesn't take a lot of time.

We've also got a no weights workout plan that will help you mix things up at home!

Getting the Most out of Your Home Workout Plan

If you have a cheap home weight set, a treadmill, chin-up bar, and a jump rope, you can certainly put those to good use using this home workout plan.

At the same time, if you don't have any home workout equipment then that is perfectly fine as well. You can get a great workout at home using this plan with or without equipment.

Whatever you do, don't feel the need to go out and buy any pricey equipment!

This particular home workout routine is designed for beginners but intermediate to advanced users can easily dial up the intensity of this workout plan by incorporating supersets, adding additional sets and reps, and decreasing the amount of rest time.

If you want to see great results while doing your workouts at home then this is the workout plan for you! Start making changes in your lifestyle today, and see how great you feel when you see the results!

Home Workout Plan

Home Workout Plan

4 Week / 3 Days per Week / Beginner

4 ratings

Home Workout Plan

4 Week / 3 Days per Week / Beginner

4 ratings

Workout Summary

Want to get fit but don't want to fork out $30 every month to have to travel to the gym to get your workout in? Maybe you're just too busy to set aside a separate trip to the gym. Either way, we've got you covered! This home workout routine is very versatile! Whether you already have home workou... more

Want to get fit but don't want to fork out $30 every month to have to travel to the gym to get your workout in? Maybe you're just too busy to set aside a separate trip to the gym. Either way, we've got you covered!

This home workout routine is very versatile! Whether you already have home workout equipment, or you need a home workout without equipment, this plan should be just what you are looking for.

Varying the Home Workout Plan

You don't need a gym to work out your entire body top to bottom! Each focused workout includes plenty of variation, and you can always vary it even more using our exercise finder for more ideas!

There's no excuse for not being able to stick with this workout, it's convenient and doesn't take a lot of time.

We've also got a no weights workout plan that will help you mix things up at home!

Getting the Most out of Your Home Workout Plan

If you have a cheap home weight set, a treadmill, chin-up bar, and a jump rope, you can certainly put those to good use using this home workout plan.

At the same time, if you don't have any home workout equipment then that is perfectly fine as well. You can get a great workout at home using this plan with or without equipment.

Whatever you do, don't feel the need to go out and buy any pricey equipment!

This particular home workout routine is designed for beginners but intermediate to advanced users can easily dial up the intensity of this workout plan by incorporating supersets, adding additional sets and reps, and decreasing the amount of rest time.

If you want to see great results while doing your workouts at home then this is the workout plan for you! Start making changes in your lifestyle today, and see how great you feel when you see the results!

Workout Goals

  • Gain Mass
  • Gain Strength
  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Flat Bench
  • Treadmill
  • Dumbbells
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 6 reps, 01:00 rest
3 6 01:00
Default
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 01:00
Default
Chest / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 01:00
Default
Abs / Beginner
3 sets, 6 reps, 01:00 rest
3 6 01:00
Default
Chest / Beginner
3 sets, 6 reps, 01:00 rest
3 6 01:00
Default
Quads / Beginner
1 sets, 00:15:00
1 -- 00:15:00 --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up with some jogging in place, jump rope, dynamic stretching, etc. Maintain strict form with every exercise and do not rush.

If extra rest is needed to maintain perfect form, take longer rest breaks. For decline push-ups and incline push-ups use a bed, stool, or chair if you do not have a weight bench.

Walking outside can be substituted for walking on a treadmill if you do not have a treadmill. Cool down after walking with some light static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Glutes secondary Hamstrings secondary Middle back secondary Lower back secondary Hip flexors secondary Calves primary Abs primary Chest primary Quads primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 00:01:00, 01:00 rest
3 00:01:00 01:00
Default
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 01:00
Default
Abs / Beginner
3 sets, 6 reps, 01:00 rest
3 6 01:00
Default
Chest / Beginner
3 sets, 6 reps, 01:00 rest
3 6 01:00
Default
Obliques / Intermediate
3 sets, 00:01:00, 01:00 rest
3 00:01:00 01:00
Default
Quads / Beginner
1 sets, 00:15:00
1 -- 00:15:00 --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 2

Warm up with some jogging in place, jump rope, dynamic stretching, etc. Maintain strict form with every exercise and do not rush.

If extra rest is needed to maintain perfect form, take longer rest breaks. For decline push-ups and incline push-ups use a bed, stool, or chair if you do not have a weight bench.

Walking outside can be substituted for walking on a treadmill if you do not have a treadmill. Cool down after walking with some light static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Glutes secondary Hamstrings secondary Middle back secondary Lower back secondary Hip flexors secondary Calves primary Abs primary Chest primary Quads primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 01:00
Default
Abs / Beginner
3 sets, 6 reps, 01:00 rest
3 6 01:00
Default
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 01:00
Default
Calves / Beginner
3 sets, 6 reps, 01:00 rest
3 6 01:00
Default
Chest / Beginner
3 sets, 6 reps, 01:00 rest
3 6 01:00
Default
Quads / Beginner
1 sets, 00:15:00
1 -- 00:15:00 --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 3

You can perform calf raises on a book, board, or any sturdy raised object.

Warm up with some jogging in place, jump rope, dynamic stretching, etc. Maintain strict form with every exercise and do not rush.

If extra rest is needed to maintain perfect form, take longer rest breaks. For decline push-ups and incline push-ups use a bed, stool, or chair if you do not have a weight bench.

Walking outside can be substituted for walking on a treadmill if you do not have a treadmill. Cool down after walking with some light static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Glutes secondary Hamstrings secondary Middle back secondary Lower back secondary Hip flexors secondary Calves primary Abs primary Chest primary Quads primary Obliques primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength
  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Exercise Mat
  • Treadmill
  • Flat Bench

792 people started this plan

6 Review

  • Mandy0883
    over 6 years ago
    #

    Even though this is a good work out plan how many beginners do you know of that have treadmills and dumb bells? Not very many. There needs to be a weightless exercise plan for beginners.

  • JoelJonathan
    over 6 years ago
    #

    @Mandy0883 Please re-read the second paragraph in the workout plan description as no exercise equipment is required for this workout plan. A treadmill and dumbbells are nice to have but if you don't have those things then simply walking outside in the place of a treadmill and using bags of groceries instead of dumbbells works great!

  • Thumb
    Maddie
    about 6 years ago
    #

  • Thumb
    Kenneth Williamson
    about 6 years ago
    #

  • Robynn
    over 5 years ago
    #

  • Debasish
    over 1 year ago
    #

    Is it suitable for ectomorphs. I'm a skinny guy and want to gain weight and don't to follow plans involving weight lifts.

Home Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength
  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Exercise Mat
  • Treadmill
  • Flat Bench

792 people started this plan