7-Day Home Strength Plan with Three Workouts: Progression Cycle 2
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.
Dumbbell Deadlift
The Dumbbell Deadlift is a compound exercise targeting the posterior chain, including the glutes, hamstrings, lower back, and core. It involves lifting dumbbells from the ground to a standing position by hinging at the hips while maintaining a neutral spine.
Muscle focus
Step-by-step cues
- Stand with your feet hip-width apart and place a pair of dumbbells on the floor in front of you.
- Bend at your hips and knees to lower your body and grasp the dumbbells with an overhand grip.
- Keep your back straight, chest up, and shoulders back as you engage your core.
- Drive through your heels to lift the dumbbells by extending your hips and knees to stand up straight.
- At the top of the movement, ensure your body is fully upright with shoulders back and chest open.
- Lower the dumbbells back to the ground by pushing your hips back and bending your knees, keeping the spine neutral.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your spine neutral throughout the movement to avoid injury.
- Engage your core muscles to stabilize your body as you lift.
- Ensure that the movement is initiated by hinging at the hips rather than bending at the waist.
- Keep the dumbbells close to your body as you lift and lower them to maintain balance and control.
- Avoid rounding your back; maintain a flat back position during both lifting and lowering phases.
- Use a mirror or ask for feedback to ensure proper form, especially if you're new to this exercise.
- Start with lighter weights to master technique before progressing to heavier loads.
Weighted Push-Up
The Weighted Push-Up is a compound upper body exercise that targets the chest, shoulders, and triceps. By adding weight, this variation increases resistance, enhancing muscle strength and endurance. It requires proper form to ensure safety and effectiveness.
Muscle focus
Step-by-step cues
- Begin by placing a weight plate or weighted vest on your back. Ensure the weight is centered and secure.
- Assume a standard push-up position with hands slightly wider than shoulder-width apart and feet together.
- Engage your core to maintain a straight line from head to heels.
- 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
- Start with a manageable weight to master the form before increasing resistance.
- Keep your elbows at a 45-degree angle to your body to protect your shoulders.
- Maintain a neutral spine by engaging your core throughout the movement.
- Ensure the weight is stable on your back to prevent shifting during the exercise.
- Breathe in as you lower yourself and exhale as you push back up.
- If using a weight plate, have a partner assist in placing and removing it safely.
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.
Side Crunch
The Side Crunch is an abdominal exercise targeting the oblique muscles. It involves a lateral flexion of the spine, engaging the side muscles of the abdomen to enhance core stability and definition.
Muscle focus
Step-by-step cues
- Lie on your side on a mat with your knees bent and stacked on top of each other.
- Place your bottom arm extended on the floor for support and your top hand behind your head.
- Engage your core by pulling your belly button towards your spine.
- Lift your upper body towards your hip, contracting your obliques.
- Hold the contraction for a moment at the top of the movement.
- Slowly lower back down to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Focus on using your obliques to lift your torso rather than pulling with your neck or shoulders.
- Keep movements controlled and avoid using momentum to ensure maximum muscle engagement.
- Exhale as you crunch up and inhale as you return to the starting position.
- Ensure that your neck remains in a neutral position throughout the exercise to avoid strain.
- Perform the exercise slowly to maintain tension on the muscles and improve effectiveness.
Reverse Nordic Curl
The Kneeling Sissy Squat is a bodyweight exercise that targets the quadriceps, with secondary emphasis on the core and hip flexors. This variation involves kneeling on the ground, which reduces strain on the knees and allows for a greater focus on the quads by isolating them more effectively.
Muscle focus
Step-by-step cues
- Begin by kneeling on a padded surface with your knees hip-width apart.
- Keep your torso upright and engage your core muscles.
- Cross your arms over your chest or place your hands on your hips for balance.
- Slowly lean back while keeping your hips extended and maintaining a straight line from your knees to your shoulders.
- Lower yourself until you feel a stretch in your quadriceps, ensuring that your back remains straight.
- Pause briefly at the bottom of the movement, then engage your quads to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on maintaining a straight line from shoulders to knees throughout the movement to maximize quad engagement.
- Engage your core to prevent arching your back as you lean back.
- Start with a small range of motion if you're new to this exercise and gradually increase as you become more comfortable.
- Perform the exercise slowly and with control to ensure proper form and reduce the risk of injury.
- If you experience knee discomfort, ensure that you're not sitting back onto your heels, but rather leaning back while keeping hips extended.
One-Arm Low Fly Dumbbell
The Dumbbell One Arm Low Fly is an isolation exercise targeting the pectoral muscles, particularly the lower chest. It involves a single-arm movement that helps improve muscle symmetry and control. This exercise also engages the shoulders and stabilizing muscles in the core.
Muscle focus
Step-by-step cues
- Begin by selecting a dumbbell of appropriate weight and lie on a flat bench with your feet firmly planted on the floor.
- Hold the dumbbell in one hand with a neutral grip (palm facing inwards) and extend your arm straight up over your chest.
- Place your other hand on your hip or hold onto the bench for stability.
- With a slight bend in your elbow, slowly lower the dumbbell out to the side in an arc motion until you feel a stretch in your chest.
- Pause briefly at the bottom of the movement, ensuring your arm does not drop below shoulder level.
- Engage your chest muscles to bring the dumbbell back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Maintain a slight bend in your elbow throughout the exercise to reduce stress on the joint.
- Focus on using your chest muscles to control the movement rather than relying on momentum.
- Keep your core engaged to stabilize your body and prevent excessive arching of the back.
- Perform the exercise slowly and with control to maximize muscle engagement and minimize injury risk.
- Ensure that your shoulder blades remain retracted and pressed against the bench for better support.
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.
Band Hip Abduction
The Band Hip Abduction is an exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It involves using a resistance band to create tension, which helps in strengthening and stabilizing the hips. This exercise is beneficial for improving hip stability, enhancing athletic performance, and preventing injuries.
Muscle focus
Step-by-step cues
- Place a resistance band around your legs, just above your knees.
- Stand with your feet shoulder-width apart and slightly bend your knees.
- Engage your core and keep your back straight.
- Slowly move one leg out to the side against the resistance of the band, keeping your toes pointing forward.
- Pause briefly at the top of the movement, ensuring maximum tension on the band.
- Return your leg to the starting position with control.
- Repeat for the desired number of repetitions, then switch to the other leg.
Technical tips
- Ensure the resistance band is tight enough to provide adequate tension throughout the movement.
- Focus on maintaining a stable core and avoid leaning to one side.
- Keep your movements slow and controlled to maximize muscle engagement.
- Breathe steadily throughout the exercise, exhaling as you abduct your leg.
- To increase difficulty, use a heavier resistance band or perform more repetitions.
Seated Arnold Dumbbell Press
The Seated Arnold Dumbbell Press is a compound shoulder exercise that targets the deltoids, particularly the anterior and lateral heads, while also engaging the triceps and upper chest. Named after Arnold Schwarzenegger, this variation of the dumbbell shoulder press involves a rotational movement that enhances shoulder stability and muscle activation.
Muscle focus
Step-by-step cues
- Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing your body.
- Keep your feet flat on the floor, core engaged, and back pressed against the bench.
- Begin by rotating your palms outward as you press the dumbbells overhead until your arms are fully extended.
- Pause briefly at the top, ensuring your elbows are not locked.
- Slowly lower the dumbbells back to the starting position while rotating your palms back to face your body.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a controlled motion throughout the exercise to maximize muscle engagement and reduce injury risk.
- Keep your core tight to stabilize your torso and prevent arching of the lower back.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
- Focus on breathing steadily; exhale as you press up and inhale as you lower the weights.
- Ensure your elbows stay slightly bent at the top of the movement to avoid joint strain.
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.
Weighted Hanging Leg Raise
The Weighted Hanging Leg Raise is an advanced core exercise that targets the lower abdominal muscles, hip flexors, and obliques. By adding weight, it increases the intensity and demands greater stabilization from the core and grip strength. This exercise is performed by hanging from a pull-up bar and raising the legs while holding a weight between the feet or using ankle weights.
Muscle focus
Step-by-step cues
- Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Ensure your body is fully extended and your feet are off the ground.
- Secure a dumbbell or weight plate between your feet or use ankle weights.
- Engage your core and keep your legs straight as you raise them to a 90-degree angle with your torso.
- Pause briefly at the top of the movement, ensuring your core is tight.
- Slowly lower your legs back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows to reduce strain on your joints.
- Focus on controlled movements to maximize core engagement.
- Avoid swinging your legs or using momentum to lift them.
- Keep your head in a neutral position and avoid looking up or down excessively.
- If you're new to this exercise, start without weights to master the form first.
- Ensure that your grip on the bar is firm to prevent slipping.
- Breathe out as you lift your legs and inhale as you lower them.
Band Reverse Hyperextension
The Band Reverse Hyperextension is an exercise targeting the lower back, glutes, and hamstrings. It involves extending the hips while lying face down on a bench or platform, using resistance bands to add tension and improve muscle activation.
Muscle focus
Step-by-step cues
- Secure a resistance band to a stable anchor point at floor level.
- Lie face down on a bench with your hips at the edge and legs hanging off.
- Loop the resistance band around your ankles.
- Grip the sides of the bench for stability.
- Engage your core and glutes, then lift your legs upward by extending your hips.
- Raise your legs until they are in line with your torso, keeping them straight.
- Pause briefly at the top of the movement, squeezing your glutes.
- Slowly lower your legs back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is securely anchored to prevent slipping during the exercise.
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Focus on squeezing your glutes at the top of each repetition for maximum activation.
- Control the descent of your legs to maintain tension in the muscles and avoid momentum.
- Adjust the resistance band tension by changing its length or using a different band strength if needed.
Pike Push-Up On Bench
The Pike Push Up On Bench is a bodyweight exercise targeting the shoulders, triceps, and upper chest. It involves elevating the feet on a bench to increase the angle of the body, which shifts more emphasis onto the shoulders compared to a standard push-up.
Muscle focus
Step-by-step cues
- Begin by positioning yourself in front of a bench. Place your feet on the bench and your hands on the floor, shoulder-width apart.
- Walk your hands back towards the bench until your body forms an inverted V shape, with your hips elevated and head pointing downwards.
- Keep your legs straight and core engaged throughout the movement.
- Lower your head towards the floor by bending your elbows, keeping them slightly flared out.
- Pause briefly when your head is close to the floor, then push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your hands are placed firmly on the ground to maintain stability.
- Focus on keeping your core tight to prevent sagging or arching of the back.
- Control the movement by lowering slowly and pushing up with steady force.
- Keep your elbows at a slight angle rather than flaring them directly out to reduce strain on the joints.
- Adjust the height of the bench if needed to modify difficulty; a higher bench increases difficulty by shifting more weight onto the shoulders.
- Breathing is crucial: inhale as you lower down and exhale as you push up.
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.
Kickboxing
Kickboxing is a high-intensity workout that combines elements of traditional boxing with martial arts techniques. It involves punches, kicks, and defensive movements, providing a full-body workout that improves cardiovascular endurance, strength, agility, and coordination. Kickboxing can be performed in various settings, including gyms and fitness studios, often as part of a group class or individual training session.
Muscle focus
Step-by-step cues
- Begin with a proper warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio exercises.
- Stand in a fighting stance with your feet shoulder-width apart, one foot slightly forward, and knees slightly bent.
- Keep your hands up near your face to protect yourself, elbows close to your body.
- Practice basic punches such as jabs, crosses, hooks, and uppercuts. Focus on form and control.
- Incorporate kicks like front kicks, roundhouse kicks, and side kicks. Ensure proper balance and technique.
- Combine punches and kicks into combinations to enhance coordination and fluidity.
- Maintain a steady breathing pattern; exhale with each punch or kick for power.
- Cool down after your session with static stretches to improve flexibility and reduce muscle soreness.
Technical tips
- Focus on maintaining proper form to prevent injuries and maximize effectiveness.
- Start with basic techniques before progressing to more advanced combinations.
- Engage your core throughout the workout to improve balance and power.
- Use a mirror or record yourself to check your form and make necessary adjustments.
- Stay light on your feet to enhance agility and quickness in movements.
- Hydrate adequately before, during, and after your workout to maintain performance levels.
- Listen to your body and modify exercises if you experience discomfort or pain.
Hammer Grip Dumbbell Bench Press
The Hammer Grip Dumbbell Bench Press is a chest exercise that targets the pectoral muscles, triceps, and anterior deltoids. It involves pressing dumbbells upward while maintaining a neutral grip, which can reduce strain on the shoulders and wrists compared to traditional bench press variations.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the floor.
- Hold a dumbbell in each hand with a neutral grip, palms facing each other.
- Position the dumbbells at shoulder width, elbows bent at approximately 90 degrees.
- Engage your core and press the dumbbells upward until your arms are fully extended but not locked.
- Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your shoulder blades retracted and pressed against the bench to stabilize your upper body.
- Maintain a neutral wrist position to avoid unnecessary strain.
- Focus on controlled movements, both during the pressing and lowering phases.
- Exhale as you press the dumbbells up and inhale as you lower them.
- Ensure your feet remain flat on the ground to provide stability and support.
- Start with lighter weights to master form before progressing to heavier loads.
Dumbbell Biceps Curl
The Dumbbell Biceps Curl is an isolation exercise targeting the biceps brachii muscle. It involves flexing the elbow to lift a dumbbell, emphasizing muscle contraction and control. This exercise is fundamental for building arm strength and size.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing forward).
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Exhale and curl the weights upward by contracting your biceps, keeping your wrists straight.
- Continue lifting until your biceps are fully contracted and the dumbbells are at shoulder level.
- Pause briefly at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the dumbbells back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your elbows stationary to maximize bicep engagement.
- Avoid swinging or using momentum to lift the weights; control is key.
- Maintain a straight wrist position to prevent strain.
- Engage your core to stabilize your body during the exercise.
- Perform the movement slowly to increase time under tension for better muscle growth.
- Choose a weight that allows you to perform the exercise with proper form for all repetitions.
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.
Treadmill Run
The treadmill run is a cardiovascular exercise performed on a treadmill machine, designed to improve aerobic fitness, endurance, and overall cardiovascular health. It allows for controlled speed, incline, and duration settings, making it suitable for various fitness levels.
Muscle focus
Step-by-step cues
- Start by standing on the treadmill with your feet on the side rails.
- Attach the safety clip to your clothing to ensure the treadmill stops if needed.
- Set the treadmill to a low speed to begin and step onto the belt carefully.
- Gradually increase the speed to your desired running pace.
- Maintain an upright posture with your head up and shoulders relaxed.
- Keep your arms bent at a 90-degree angle, swinging naturally with each stride.
- Focus on landing softly on the midfoot and rolling through to the toes.
- Adjust the incline setting to simulate outdoor running conditions if desired.
- Cool down by gradually reducing speed before stepping off the treadmill.
Technical tips
- Warm up with a brisk walk or light jog for 5-10 minutes before increasing speed.
- Stay hydrated by drinking water before, during, and after your run.
- Use proper running shoes to provide adequate support and cushioning.
- Listen to music or podcasts to make longer runs more enjoyable.
- Monitor your heart rate to ensure you're working within your target zone.
- Vary your workouts by changing speed and incline settings regularly.
- Focus on breathing deeply and rhythmically to maintain endurance.
- Avoid holding onto the handrails as it can disrupt natural running form.
Chest Dips
Dips on parallel bars target the chest, triceps, and shoulders. This compound exercise emphasizes the lower part of the pectoral muscles and helps in building upper body strength and mass. Proper form is crucial to maximize effectiveness and prevent injury.
Muscle focus
Step-by-step cues
- Begin by gripping the parallel bars with your palms facing inward and arms fully extended.
- Lift your body off the ground by straightening your arms, keeping your torso slightly leaning forward.
- Bend your elbows to lower your body until your upper arms are parallel to the ground or slightly below.
- Pause briefly at the bottom of the movement, then push through your palms to extend your arms and return to the starting position.
- Maintain a controlled motion throughout the exercise, avoiding any swinging or jerking movements.
Technical tips
- Keep your core engaged to maintain stability and control during the exercise.
- Leaning forward slightly will emphasize chest activation over triceps.
- Avoid locking out your elbows at the top to maintain tension on the muscles.
- Breathe in as you lower yourself and exhale as you push back up.
- If you're new to this exercise, consider using an assisted dip machine or resistance bands for support.
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.
