7-Day Home Strength Plan with Three Workouts: Progression Cycle 10
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.
Box Jumps
Box jumps are a plyometric exercise that involves jumping from the ground onto a raised platform, such as a box or bench. This exercise targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core for stabilization. Box jumps are effective for improving explosive power, agility, and overall athletic performance.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart at a comfortable distance from the box.
- Engage your core and bend your knees slightly to prepare for the jump.
- Swing your arms back and then forward as you explode upward, using your legs to propel yourself onto the box.
- Land softly on the box with both feet flat and knees slightly bent to absorb the impact.
- Stand up fully on the box to complete the movement.
- Step down carefully one foot at a time and reset for the next repetition.
Technical tips
- Ensure the box is stable and at an appropriate height for your fitness level to prevent injury.
- Focus on landing softly to reduce impact on your joints.
- Keep your core engaged throughout the movement to maintain balance and control.
- Start with a lower box height if you are new to box jumps and gradually increase as you become more confident.
- Use your arms to generate momentum and help with the jump.
- Maintain a consistent breathing pattern; exhale as you jump and inhale as you land.
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.
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.
Seated Alternate Crunches
Seated Alternate Crunches are an abdominal exercise targeting the rectus abdominis and obliques. This exercise is performed while seated, engaging the core muscles through alternating side crunches.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat, hip-width apart.
- Lean back slightly, keeping your back straight and core engaged.
- Place your hands lightly behind your head, elbows wide.
- Lift your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards the right knee.
- Return to the starting position and repeat on the opposite side, lifting your left knee and twisting your torso to bring your right elbow towards the left knee.
- Continue alternating sides in a controlled manner for the desired number of repetitions.
Technical tips
- Maintain a straight back and avoid rounding your shoulders during the exercise.
- Engage your core throughout the movement to maximize abdominal activation.
- Focus on controlled movements rather than speed to ensure proper form and effectiveness.
- Exhale as you twist towards each knee, and inhale as you return to the starting position.
- Keep your movements smooth and avoid jerking or using momentum.
Lying Quadriceps Stretch
The Lying Quadriceps Stretch is an effective exercise for increasing flexibility in the quadriceps muscles located at the front of the thigh. This stretch helps in improving range of motion, reducing muscle tension, and preventing injuries. It is particularly beneficial for athletes and individuals involved in activities that require strong and flexible legs.
Muscle focus
Step-by-step cues
- Lie down on your side on a flat surface, ensuring your body is aligned in a straight line.
- Bend the knee of your top leg and bring your heel towards your glutes.
- Reach back with your hand on the same side to grasp your ankle or foot.
- Gently pull your ankle towards your glutes until you feel a stretch in the front of your thigh.
- Hold the stretch for 20-30 seconds, maintaining steady breathing.
- Release the stretch slowly and switch sides to repeat with the other leg.
Technical tips
- Keep your hips stacked and avoid letting them roll forward or backward during the stretch.
- Focus on maintaining a straight line from your head to your tailbone to ensure proper alignment.
- If you find it difficult to reach your ankle, use a strap or towel around your foot to assist with the stretch.
- Ensure that you do not force the stretch; it should be gentle and not cause pain.
- Perform this stretch after a workout when muscles are warm for better flexibility gains.
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.
Half Kneeling Shoulder Dumbbell Press
The Half Kneeling Shoulder Dumbbell Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability. This movement is performed in a half-kneeling position, which helps to improve balance and unilateral strength.
Muscle focus
Step-by-step cues
- Begin in a half-kneeling position with your right knee on the ground and left foot flat in front of you, forming a 90-degree angle at both knees.
- Hold a dumbbell in your right hand at shoulder height with your palm facing forward.
- Engage your core to maintain stability and keep your torso upright.
- Press the dumbbell overhead by extending your elbow until your arm is fully extended.
- Slowly lower the dumbbell back to the starting position at shoulder height.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Ensure your core is engaged throughout the exercise to prevent leaning or arching your back.
- Keep your gaze forward and maintain a neutral spine to promote proper posture.
- Use a controlled motion when pressing and lowering the dumbbell to maximize muscle engagement.
- Start with a lighter weight to focus on form and gradually increase as you become more comfortable with the movement.
- Switch legs after completing a set on one side to ensure balanced development.
One-Arm Band Kneeling Lat Pulldown
The One-Arm Band Kneeling Lat Pulldown is an isolation exercise targeting the latissimus dorsi muscles. It involves using a resistance band to simulate the motion of a lat pulldown while in a kneeling position, allowing for unilateral training and improved muscle engagement.
Muscle focus
Step-by-step cues
- Attach a resistance band to a high anchor point, ensuring it is secure.
- Kneel on one knee directly under the anchor point, with your other foot planted firmly on the ground for stability.
- Grasp the band handle with one hand, palm facing forward, and extend your arm fully overhead.
- Engage your core and maintain an upright torso throughout the movement.
- Pull the band down by driving your elbow towards your side, keeping your shoulder blade retracted.
- Pause briefly at the bottom of the movement, feeling the contraction in your latissimus dorsi.
- Slowly return to the starting position by extending your arm back overhead.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Ensure your core is engaged to prevent excessive arching of the lower back.
- Focus on pulling with your back muscles rather than your arm to maximize lat engagement.
- Maintain a slow and controlled motion throughout each repetition to increase time under tension.
- Keep your shoulder down and away from your ear to avoid unnecessary strain.
- Experiment with different band resistances to find a suitable challenge for your strength level.
- Perform the exercise in front of a mirror if possible to monitor form and alignment.
Swiss Ball Plank
The Swiss Ball Plank is a core stabilization exercise that enhances balance, strength, and endurance by engaging multiple muscle groups. It primarily targets the abdominal muscles, lower back, and shoulders while requiring coordination and control.
Muscle focus
Step-by-step cues
- Begin by placing your forearms on a Swiss ball, ensuring your elbows are directly under your shoulders.
- Extend your legs behind you with your toes on the ground, forming a straight line from head to heels.
- Engage your core by pulling your belly button towards your spine.
- Maintain a neutral neck position by looking slightly ahead of you.
- Hold this position for the desired amount of time, ensuring your hips do not sag or rise.
Technical tips
- Keep your body in a straight line to avoid unnecessary strain on your lower back.
- Focus on squeezing your glutes and quads to maintain stability.
- Breathe steadily throughout the exercise to help maintain tension in the core.
- If you feel discomfort in your lower back, adjust your position or reduce the duration.
- Start with shorter holds and gradually increase the time as you build strength.
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 Standing Alternate Press
The Dumbbell Standing Alternate Press is a compound exercise targeting the shoulders, specifically the deltoid muscles. It also engages the triceps and upper chest, providing a balanced upper body workout. This exercise involves pressing dumbbells overhead in an alternating fashion while standing, promoting stability and coordination.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward.
- Engage your core to maintain a stable posture throughout the movement.
- Press one dumbbell overhead by extending your arm fully, keeping the other dumbbell at shoulder height.
- Lower the dumbbell back to the starting position while simultaneously pressing the other dumbbell overhead.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Keep your core tight to prevent excessive arching of the lower back.
- Focus on controlling the movement, avoiding any jerking or swinging motions.
- Maintain a slight bend in your knees to support balance and reduce strain on your lower back.
- Ensure that your elbows are slightly in front of your body at the bottom of each press to protect your shoulder joints.
- Breathe out as you press the dumbbell overhead and inhale as you lower it back down.
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.
Elliptical Trainer
The elliptical trainer is a stationary exercise machine used to simulate walking, running, or stair climbing without causing excessive pressure on the joints. It provides a cardiovascular workout that can vary from light to high intensity based on the resistance and speed settings. The elliptical trainer engages multiple muscle groups, including the quadriceps, hamstrings, glutes, chest, back, and arms.
Muscle focus
Step-by-step cues
- Step onto the elliptical trainer and place your feet on the pedals.
- Grip the handles firmly with both hands.
- Start pedaling forward by pushing down with one foot while pulling up with the other.
- Adjust the resistance and incline settings to match your desired intensity level.
- Maintain an upright posture with your core engaged throughout the workout.
- Use a smooth and controlled motion, avoiding bouncing or jerky movements.
- To stop, gradually slow down your pace until the machine comes to a complete stop.
Technical tips
- Ensure your feet are positioned comfortably on the pedals to avoid unnecessary strain.
- Keep your shoulders relaxed and avoid gripping the handles too tightly.
- Focus on a consistent breathing pattern to enhance endurance.
- Vary your workout by adjusting resistance and incline for different muscle engagement.
- Monitor your heart rate to stay within your target cardiovascular zone.
- Incorporate interval training by alternating between high and low intensity periods.
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.
Seated Hammer Curl
The Seated Hammer Curl is an isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It involves curling dumbbells with a neutral grip while seated, minimizing body movement to focus on the arms.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- Keep your back straight and your core engaged throughout the exercise.
- Position your arms at your sides with elbows fully extended.
- Slowly curl the dumbbells upwards by bending your elbows, keeping your upper arms stationary.
- Continue lifting until the dumbbells are at shoulder level or slightly above.
- Pause briefly at the top of the movement, squeezing your biceps.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral wrist position to reduce strain and focus on the target muscles.
- Avoid swinging or using momentum; keep movements slow and controlled.
- Ensure your elbows remain close to your body throughout the exercise.
- Focus on squeezing your biceps at the top of each curl for maximum contraction.
- Keep your shoulders relaxed and avoid shrugging them during the lift.
- Start with lighter weights to perfect form before progressing to heavier loads.
Dips
Dips are a compound upper body exercise that primarily targets the triceps, chest, and shoulders. They are performed using parallel bars or a dip station, where the body is lowered and raised using the arms.
Muscle focus
Step-by-step cues
- Start by gripping the parallel bars with your palms facing inward and arms fully extended.
- Lift your body off the ground by straightening your arms and keeping your legs crossed behind you.
- Inhale as you slowly lower your body by bending your elbows until they reach a 90-degree angle or slightly less.
- Keep your torso upright and elbows close to your body to focus on the triceps.
- Exhale as you push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your shoulders are down and away from your ears to prevent strain.
- Maintain a controlled movement throughout the exercise to maximize muscle engagement.
- Avoid swinging or using momentum to lift yourself; focus on using arm strength.
- If you're new to dips, consider using an assisted dip machine or resistance bands for support.
- Keep your core engaged to stabilize your body during the movement.
- To increase difficulty, add weight using a dip belt or weighted vest.
Squat
The squat is a fundamental lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It is performed by lowering the hips from a standing position and then returning to standing, while keeping the back straight and feet flat on the ground.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, toes slightly pointed out.
- Engage your core and keep your chest up.
- Bend your knees and push your hips back as if sitting in a chair.
- Lower your body until your thighs are at least parallel to the ground.
- Ensure your knees are tracking over your toes without collapsing inward.
- Push through your heels to return to the starting position.
- Maintain a neutral spine throughout the movement.
Technical tips
- Keep your weight on your heels to maintain balance and stability.
- Focus on keeping your chest lifted to avoid rounding your back.
- Use a mirror or have a partner check your form to ensure proper alignment.
- Start with bodyweight squats before adding weights to master the form.
- Breathe in as you lower down and exhale as you push up.
- Warm up properly before squatting to prevent injury.
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.
