Home Workout Plan

4 Weeks / 3 Days per Week / Beginner

Home Workout Plan

Home Workout Plan

4 Weeks / 3 Days per Week / Beginner

Home Workout Plan

4 Weeks / 3 Days per Week / Beginner

  • Day 1
  • Day 2
  • Day 3
Home Chest Workout (Full Body w/ Chest Focus)

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.

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 6 reps, 01:00 rest
3 6 01:00
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 01:00
Chest / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 01:00
--
--
3 sets, 6 reps, 01:00 rest
3 6 01:00
--
--
3 sets, 6 reps, 01:00 rest
3 6 01:00
--
--
1 sets, 00:15:00
1 -- 00:15:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan 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 Abs Workout (Full Body w/ Abs Focus)

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.

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Abs / Intermediate
3 sets, 00:01:00, 01:00 rest
3 00:01:00 01:00
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 01:00
Abs / Beginner
3 sets, 6 reps, 01:00 rest
3 6 01:00
--
--
3 sets, 6 reps, 01:00 rest
3 6 01:00
--
--
3 sets, 00:01:00, 01:00 rest
3 00:01:00 01:00
--
--
1 sets, 00:15:00
1 -- 00:15:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan 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 Legs Workout (Full Body w/ Legs Focus)

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.

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 01:00
Abs / Beginner
3 sets, 6 reps, 01:00 rest
3 6 01:00
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 01:00
--
--
3 sets, 6 reps, 01:00 rest
3 6 01:00
--
--
3 sets, 6 reps, 01:00 rest
3 6 01:00
--
--
1 sets, 00:15:00
1 -- 00:15:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan 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!

821 person started this plan

Workout Goals

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

Equipment Needed

  • Dumbbells
  • Exercise Mat
  • Treadmill
  • Flat Bench
Home Workout Plan

821 person started this plan

Workout Goals

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

Equipment Needed

  • Dumbbells
  • Exercise Mat
  • Treadmill
  • Flat Bench