All Levels • Ongoing
Home Workouts
No gym? No excuse.
Build muscle and conditioning with minimal equipment (bands, dumbbells, or bodyweight).
Built for you if
- You train at home, travel, or hate the gym.
- You have a backpack, dumbbells, or resistance bands.
Skip if
- You want to compete in powerlifting — you'll need a barbell eventually.
Weekly Split
| Day | Focus | Notes |
|---|---|---|
| Mon | Push (chest/shoulders/triceps) | Push-up volume. |
| Tue | Pull (back/biceps) | Door-frame band rows or bag rows. |
| Wed | Legs | Squat / lunge variations. |
| Thu | HIIT 20 min + core | Burpees, mountain climbers, planks. |
| Fri | Full body circuit | 5 rounds, 6 movements. |
| Sat | Long walk or run 45 min | Outdoor. |
| Sun | Rest / mobility | Stretch. |
Sample — Push Day at Home
| Exercise | Sets | Reps | Rest | RPE | Home Sub |
|---|---|---|---|---|---|
| Push-up (slow tempo 3-1-1) | 5 | 10–15 | 75 s | 8 | Bodyweight |
| Pike Push-up | 4 | 8–12 | 75 s | 8 | Bodyweight |
| Backpack Shoulder Press | 4 | 10–12 | 60 s | 8 | Loaded backpack |
| Diamond Push-up | 3 | AMRAP | 60 s | 9 | Bodyweight |
| Backpack Lateral Raise | 4 | 12–15 | 45 s | 9 | Backpack |
Sample Meal Day
Breakfast
Eggs, oats, fruit.
Snack
Whey + banana.
Lunch
Wrap with chicken, rice, veg.
Snack
Greek yogurt + nuts.
Dinner
Stir-fry: protein + rice + veg.
≈ Match your goal (cut/recomp/bulk).
Progression Rules
- →Add reps weekly until top of range, then add weight (load the backpack heavier).
- →Slow tempo (3 sec eccentric) makes any bodyweight move 2x harder.
- →Add a unilateral version (single-leg, single-arm) when bilateral gets easy.
Common Mistakes
- Doing the same circuit forever — no progression = no growth.
- Ignoring pull movements (you need a band, bag, or pull-up bar).
Ready to start Home Workouts?
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