7-Day Home Strength Plan with Three Workouts
A realistic home-training week using bodyweight, bands or dumbbells with three workouts and active recovery days.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Full Body A
Full Body A muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Jump Rope
Jump rope is a cardiovascular exercise that involves jumping over a swinging rope. It enhances coordination, agility, and cardiovascular endurance. This exercise can be performed at varying intensities and is effective for burning calories and improving overall fitness.
Muscle focus
Step-by-step cues
- Choose a rope of appropriate length; when you stand on the middle of the rope, the handles should reach your armpits.
- Hold the handles with a firm grip, keeping your elbows close to your body.
- Stand with your feet together on a flat surface, maintaining an upright posture.
- Swing the rope over your head using your wrists, not your arms.
- Jump off the ground just enough to clear the rope, landing softly on the balls of your feet.
- Maintain a steady rhythm and keep your jumps consistent in height and speed.
Technical tips
- Start with short sessions to build endurance and gradually increase duration as you become more comfortable.
- Focus on wrist movement rather than arm movement to conserve energy and maintain control.
- Keep your core engaged to maintain balance and stability throughout the exercise.
- Wear supportive athletic shoes to cushion your feet and reduce impact stress.
- Practice different footwork patterns like alternating feet or high knees to add variety and challenge.
- Ensure you have enough space around you to avoid tripping or hitting obstacles with the rope.
Shoulder Tap
The Shoulder Tap is a bodyweight exercise that targets the core, shoulders, and stabilizing muscles. It involves alternating taps on the opposite shoulder while maintaining a plank position, promoting balance and coordination.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Engage your core to stabilize your body and prevent your hips from swaying.
- Lift your right hand off the ground and tap your left shoulder, keeping your body as still as possible.
- Return your right hand to the starting position and immediately lift your left hand to tap your right shoulder.
- Continue alternating taps for the desired number of repetitions or time.
Technical tips
- Keep your feet slightly wider than shoulder-width apart for better stability.
- Focus on minimizing movement in your hips and torso to engage the core effectively.
- Breathe steadily throughout the exercise, exhaling as you tap each shoulder.
- If you find it difficult to maintain balance, try performing the exercise on your knees as a modification.
- Ensure that your hands are aligned under your shoulders to maintain proper form.
Band Pulldown Behind Neck
The 'Band Pull Down Behind Neck' exercise targets the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius. It involves pulling a resistance band down behind the neck while maintaining proper posture and control. This exercise helps improve shoulder mobility and upper back strength.
Muscle focus
Step-by-step cues
- Attach a resistance band to a high anchor point.
- Stand or sit facing the anchor point with feet shoulder-width apart.
- Grasp the band with both hands, palms facing forward, and arms extended overhead.
- Engage your core and keep your back straight.
- Pull the band down behind your neck by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at the bottom of the movement, ensuring tension in the back muscles.
- Slowly return to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid arching your back; maintain a neutral spine position.
- Focus on squeezing your shoulder blades together as you pull down.
- Ensure that your movements are controlled and not jerky to prevent injury.
- Start with a lighter resistance band to master form before progressing to heavier resistance.
- Breathe out as you pull down and inhale as you return to the starting position.
V-Sit Crunch
The V-Sit Crunch is a core exercise that targets the abdominal muscles, particularly the rectus abdominis and obliques. It involves balancing on your glutes while lifting your legs and torso to form a 'V' shape, engaging the core throughout the movement.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended and your arms at your sides.
- Lean back slightly, keeping your back straight and engage your core.
- Lift your legs off the ground, bending your knees slightly.
- Simultaneously lift your torso to form a 'V' shape with your body.
- Hold this position briefly, ensuring your core remains engaged.
- Lower your torso and legs back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core tight throughout the exercise to maintain balance and stability.
- Avoid rounding your back; maintain a straight spine to prevent strain.
- Control the movement both when lifting into the 'V' position and when returning to the start.
- Focus on breathing steadily; exhale as you lift into the 'V' and inhale as you lower back down.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
Sumo Squat
The Sumo Squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. It involves a wider stance than a traditional squat, which emphasizes the adductor muscles and provides a different angle of engagement for the lower body muscles.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart and toes pointed slightly outward.
- Keep your chest up, shoulders back, and core engaged throughout the movement.
- Lower your body by bending your knees and pushing your hips back as if sitting into a chair.
- Ensure your knees track over your toes and do not extend past them.
- Descend until your thighs are parallel to the floor or slightly below, depending on flexibility.
- Press through your heels to return to the starting position, fully extending your hips and knees.
Technical tips
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Focus on keeping your weight distributed evenly across your feet, particularly pressing through the heels.
- Engage your core to stabilize your torso and prevent leaning forward.
- Adjust your stance width based on comfort and flexibility to ensure proper form.
- Control the descent and ascent to maximize muscle engagement and reduce injury risk.
- Inhale as you lower down and exhale as you push back up to maintain breathing rhythm.
Knuckle Push-Up
Knuckle Push Ups are a variation of the traditional push-up performed on the knuckles instead of the palms. This exercise targets the chest, triceps, shoulders, and core while also strengthening the wrists and forearms. It is often used in martial arts training to improve punching power and wrist stability.
Muscle focus
Step-by-step cues
- Begin in a standard push-up position with your body forming a straight line from head to heels.
- Place your fists on the ground shoulder-width apart, with your knuckles facing down.
- Engage your core and keep your elbows close to your body as you lower yourself towards the ground.
- Lower your chest until it is just above the ground, keeping your body straight.
- Push through your knuckles to return to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your wrists are aligned with your forearms to avoid strain.
- Keep your core tight throughout the movement to maintain proper form.
- If you're new to this exercise, start on a softer surface to reduce stress on the knuckles.
- Focus on controlled movements rather than speed to maximize muscle engagement.
- Breathe in as you lower yourself and exhale as you push back up.
- If you experience discomfort in your wrists, try adjusting the position of your fists or consider using push-up bars.
Tuesday
Walking
Walk for 45-60 minutes and take short movement breaks during the day.
Wednesday
Full Body B
Full Body B muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Mini Band Glute Bridge
The Mini Band Glute Bridge is an effective lower body exercise targeting the gluteal muscles, hamstrings, and core. By using a mini resistance band placed above the knees, this variation increases muscle activation and stability demands.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a mini resistance band just above your knees.
- Engage your core and press your lower back into the floor.
- Push through your heels to lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
- Ensure your body forms a straight line from shoulders to knees at the peak of the bridge.
- Hold for a moment at the top, then slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to protect your lower back.
- Focus on squeezing your glutes as you lift and lower your hips.
- Avoid arching your back; maintain a neutral spine position.
- Ensure that your knees remain aligned with your toes and do not cave inward.
- Control the movement both on the way up and down for maximum effectiveness.
- Start with a lighter resistance band if you're new to this exercise and progress as you build strength.
Dumbbell Seated Bent Over High Row
The Dumbbell Seated Bent Over Rear Delt Row is an isolation exercise targeting the rear deltoids, upper back, and trapezius muscles. This movement involves bending over while seated and pulling dumbbells towards your torso, focusing on squeezing the shoulder blades together.
Muscle focus
Step-by-step cues
- Sit on the edge of a bench with your feet flat on the floor, holding a dumbbell in each hand.
- Bend forward at the hips until your torso is slightly above parallel to the floor, keeping your back straight.
- Let your arms hang down with a slight bend in the elbows, palms facing each other.
- Exhale and pull the dumbbells up towards your torso by squeezing your shoulder blades together.
- Pause briefly at the top of the movement, ensuring maximum contraction in the rear delts.
- Inhale and slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid using momentum; focus on controlled movements to target the rear delts effectively.
- Ensure your back remains straight and avoid rounding your shoulders during the movement.
- Use a weight that allows you to perform the exercise with proper form and full range of motion.
- Focus on squeezing your shoulder blades together at the top of each repetition for maximum activation.
Dumbbell Shoulder Shrugs
Dumbbell Shoulder Shrugs target the trapezius muscles, which are located at the upper back and neck. This exercise helps in building strength and mass in the upper trapezius, improving posture and shoulder stability.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Keep your arms straight and let the dumbbells hang naturally.
- Inhale deeply, then exhale as you lift your shoulders straight up towards your ears.
- Hold the contraction at the top for a moment, ensuring you feel the tension in your trapezius muscles.
- Slowly lower your shoulders back to the starting position while inhaling.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to avoid strain on your lower back.
- Avoid rolling your shoulders; focus on lifting them straight up and down.
- Use a controlled motion to maximize muscle engagement and minimize injury risk.
- Start with lighter weights to perfect form before progressing to heavier dumbbells.
- Keep your core engaged to help stabilize your body during the movement.
Band Pallof Press
The Band Pallof Press is an anti-rotation core exercise that targets the obliques, transverse abdominis, and rectus abdominis. It also engages the shoulders, chest, and glutes to maintain stability. This exercise is performed using a resistance band and is excellent for improving core strength and stability.
Muscle focus
Step-by-step cues
- Attach a resistance band to a stable anchor point at chest height.
- Stand perpendicular to the anchor point with your feet shoulder-width apart.
- Hold the band with both hands, keeping your arms extended in front of your chest.
- Step away from the anchor point to create tension in the band.
- Engage your core and glutes to maintain a stable posture.
- Press the band straight out in front of you, keeping your arms parallel to the floor.
- Hold the extended position briefly while resisting rotation.
- Slowly return your hands to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Keep your shoulders down and back to avoid unnecessary strain.
- Maintain a slight bend in your knees for better stability.
- Focus on keeping your torso upright and avoid leaning towards the anchor point.
- Control your breathing by exhaling as you press out and inhaling as you return.
- Ensure that the resistance band is taut throughout the movement for optimal effectiveness.
- Start with lighter resistance and gradually increase as your core strength improves.
Seated Figure 4 Stretch
The Seated Figure 4 Stretch is a flexibility exercise targeting the hip and gluteal muscles. It helps improve hip mobility and can alleviate lower back tension. This stretch is performed while seated, making it accessible and easy to integrate into a workout routine.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended straight in front of you.
- Bend your right knee and place your right ankle over your left knee, forming a 'figure 4' shape with your legs.
- Keep your back straight and gently lean forward from the hips, bringing your chest towards your legs.
- Hold the stretch for 20-30 seconds, feeling the stretch in your right hip and glute.
- Switch legs and repeat the stretch on the opposite side.
Technical tips
- Maintain a straight back to avoid straining your lower back.
- If you feel discomfort in your knee, adjust the position of your foot or reduce the forward lean.
- Focus on deep breathing to enhance relaxation and increase the effectiveness of the stretch.
- Ensure both sit bones remain grounded to maintain balance and proper form.
- Perform this stretch after a workout when muscles are warm for better flexibility gains.
Dumbbell Lateral Raise
The Dumbbell Lateral Raise is an isolation exercise targeting the lateral deltoid muscles of the shoulders. It is designed to increase shoulder width and improve overall shoulder aesthetics. This exercise involves lifting dumbbells out to the sides of your body until they reach shoulder height, focusing on controlled movement and proper form.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Keep your arms slightly bent at the elbows and maintain this angle throughout the exercise.
- Engage your core and keep your back straight.
- Slowly raise the dumbbells out to the sides until your arms are parallel to the floor, keeping your wrists in line with your forearms.
- Pause briefly at the top of the movement, ensuring you feel tension in your shoulders.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on using your shoulder muscles to lift the weights, not momentum or swinging.
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid lifting too heavy weights that compromise form; prioritize technique over weight.
- Ensure your elbows lead the movement, not your hands, to properly target the lateral deltoids.
- Maintain a slight bend in your knees to stabilize your stance.
- Exhale as you lift the weights and inhale as you lower them.
Thursday
Mobility
Complete a gentle 20-minute mobility flow.
Friday
Full Body C
Full Body C muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Single-Leg Box Jump
The One Leg Box Jump is a plyometric exercise that targets the lower body, focusing on the quadriceps, hamstrings, glutes, and calves. It enhances explosive power, balance, and coordination by requiring the athlete to jump onto a box or platform using one leg. This exercise is beneficial for athletes looking to improve their single-leg strength and stability.
Muscle focus
Step-by-step cues
- Stand in front of a sturdy box or platform with your feet hip-width apart.
- Shift your weight onto one leg, bending the knee slightly to prepare for the jump.
- Swing your arms back to generate momentum.
- Explosively jump onto the box using the power from your standing leg, swinging your arms forward for additional lift.
- Land softly on the box with the same leg, ensuring your knee is slightly bent to absorb impact.
- Step down carefully with the opposite leg and repeat for the desired number of repetitions before switching legs.
Technical tips
- Ensure the box is stable and at an appropriate height for your skill level to prevent injury.
- Focus on maintaining balance throughout the movement by engaging your core muscles.
- Use your arms effectively to help propel you upwards during the jump.
- Start with a lower box height if you're new to this exercise and gradually increase as you gain confidence and strength.
- Keep your landing soft by bending your knee slightly upon impact to reduce stress on your joints.
Dumbbell Deep Push Up
The Dumbbell Deep Push Up is an advanced variation of the traditional push-up that involves using dumbbells to increase the range of motion and engage the chest, shoulders, and triceps more intensely. This exercise enhances upper body strength, stability, and muscle definition.
Muscle focus
Step-by-step cues
- Begin by placing two dumbbells on the floor shoulder-width apart. Ensure they are stable and won't roll.
- Grip the dumbbells firmly and position yourself in a high plank position with your arms extended, keeping your body in a straight line from head to heels.
- Engage your core and lower your body by bending your elbows, allowing your chest to descend between the dumbbells.
- Lower yourself until your chest is slightly below the level of the dumbbells to maximize range of motion.
- Pause briefly at the bottom, then push through your palms to return to the starting position.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Keep your elbows at a 45-degree angle relative to your torso to protect your shoulders.
- Maintain a neutral spine by keeping your head aligned with your spine throughout the exercise.
- Focus on squeezing your chest muscles as you push back up to enhance muscle engagement.
- Ensure that the dumbbells are stable and placed on a non-slip surface to prevent injury.
- Start with lighter weights if you're new to this exercise to master the form before progressing.
Dumbbell Spider Curl
The Dumbbell Spider Curl is an isolation exercise targeting the biceps brachii. It is performed on an incline bench, allowing for a full range of motion and minimizing momentum, which enhances muscle contraction and growth.
Muscle focus
Step-by-step cues
- Set an incline bench to a 45-degree angle.
- Lie face down on the bench with your chest and stomach supported.
- Hold a dumbbell in each hand with an underhand grip, arms fully extended towards the floor.
- Keep your elbows close to your body and curl the dumbbells upwards by contracting your biceps.
- Pause at the top of the movement, ensuring maximum contraction.
- Slowly lower the dumbbells back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your elbows remain stationary and do not flare out during the curl.
- Focus on squeezing your biceps at the top of each repetition for maximum contraction.
- Use a controlled tempo to avoid using momentum, which can reduce effectiveness.
- Start with lighter weights to master form before progressing to heavier loads.
- Maintain a neutral wrist position to prevent strain and maximize bicep engagement.
Reverse Hand Push-Up
The Reverse Hand Push Up is a variation of the traditional push-up that targets the chest, triceps, and shoulders with an emphasis on wrist flexibility and forearm strength. This exercise involves performing a push-up with the fingers pointing towards the feet, requiring greater wrist mobility and providing a unique challenge to the upper body muscles.
Muscle focus
Step-by-step cues
- Begin in a standard push-up position with your hands placed shoulder-width apart.
- Rotate your hands so that your fingers point towards your feet, ensuring your wrists are comfortable.
- Keep your body in a straight line from head to heels, engaging your core throughout the movement.
- Lower your body by bending your elbows until your chest nearly touches the ground.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Warm up your wrists thoroughly before attempting this exercise to prevent strain.
- Maintain a tight core to keep your body aligned and avoid sagging at the hips.
- Start with a smaller range of motion if you experience discomfort in the wrists, gradually increasing as flexibility improves.
- Focus on controlled movements to maximize muscle engagement and reduce injury risk.
- If necessary, perform the exercise on your knees to reduce intensity while maintaining proper form.
- Ensure even weight distribution across both hands to maintain balance and stability.
Dumbbell Goblet Squat
The Dumbbell Goblet Squat is a compound lower-body exercise that primarily targets the quadriceps, glutes, and hamstrings. It involves holding a dumbbell close to the chest with both hands while performing a squat, promoting core stability and improving overall squat form.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, toes slightly pointed out.
- Hold a dumbbell vertically with both hands under the top weight, keeping it close to your chest.
- Engage your core and keep your chest up.
- Initiate the movement by pushing your hips back and bending your knees to lower into a squat.
- Descend until your thighs are at least parallel to the ground, ensuring knees track over toes.
- Press through your heels to return to the starting position, maintaining an upright torso throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Keep the dumbbell close to your body to maintain balance and reduce strain on your back.
- Focus on keeping your chest up and shoulders back to prevent rounding of the spine.
- Engage your core throughout the movement to enhance stability and control.
- Ensure that your knees do not cave inward during the squat; they should align with your toes.
- Breathe in as you lower into the squat and exhale as you push back up.
- Start with a lighter weight to perfect form before progressing to heavier dumbbells.
World’s Greatest Stretch
The World's Greatest Stretch is a dynamic exercise that targets multiple muscle groups, enhancing flexibility, mobility, and overall functional movement. It is particularly effective for warming up the body before a workout, focusing on the hips, hamstrings, thoracic spine, and shoulders.
Muscle focus
Step-by-step cues
- Start in a standing position with feet hip-width apart.
- Step forward with your right foot into a deep lunge position, keeping your left leg extended behind you.
- Place both hands on the ground inside your right foot.
- Lower your left knee to the ground and keep your right knee aligned over your right ankle.
- Rotate your torso to the right and extend your right arm towards the ceiling, following your hand with your gaze.
- Hold this position for a few seconds, then return your hand to the ground.
- Shift your weight back to stretch the right hamstring by straightening your right leg while keeping your left knee on the ground.
- Return to the starting position and repeat on the opposite side.
Technical tips
- Ensure your front knee does not extend past your toes to protect the knee joint.
- Engage your core throughout the movement to maintain balance and stability.
- Focus on controlled breathing; inhale as you rotate and exhale as you return to the starting position.
- Keep your back straight and avoid rounding your shoulders during the stretch.
- Perform the stretch slowly and deliberately to maximize flexibility gains.
Saturday
Optional Cardio
Choose an enjoyable activity for 30-45 minutes.
Sunday
Full Rest
Recover, hydrate and prepare your training space for next week.
Progression for the next cycle
Repeat the week only when recovery is good. Add one repetition per set before increasing load by the smallest available increment.
Nutrition guidance
- Start near maintenance calories and adjust slowly using training performance, hunger and body-weight trends.
- Target roughly 1.6-2.0 g of protein per kg of body weight per day across three to five meals.
- Use carbohydrates around training and include vegetables, fruit and healthy fats every day.
- Hydrate consistently and avoid treating one meal or one day as success or failure.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
