7-Day Home Strength Plan with Three Workouts: Progression Cycle 3
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.
Swiss Ball Leg Curl
The Swiss Ball Leg Curl is an effective exercise targeting the hamstrings, glutes, and core muscles. It involves using a Swiss ball to perform leg curls while lying on your back, which adds an element of instability to engage stabilizing muscles.
Muscle focus
Step-by-step cues
- Lie flat on your back with your arms extended by your sides for stability.
- Place your heels on top of a Swiss ball, legs straight and feet hip-width apart.
- Lift your hips off the ground by engaging your core and glutes, forming a straight line from shoulders to heels.
- Bend your knees and roll the ball towards your glutes by contracting your hamstrings.
- Pause briefly at the top of the movement, ensuring your hips remain elevated.
- Slowly extend your legs to roll the ball back to the starting position while maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid letting your hips sag; maintain a straight line from shoulders to knees.
- Focus on controlled movements to maximize muscle engagement.
- Ensure the Swiss ball is properly inflated for optimal performance.
- Start with a smaller range of motion if you're new to this exercise and gradually increase as you gain strength.
Bent Arm Chest Stretch
Muscle focus
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.
Plank
The plank is an isometric core exercise that involves maintaining a position similar to a push-up for the maximum possible time. It primarily targets the abdominal muscles, but also engages the shoulders, back, and glutes. This exercise helps improve core strength, stability, and endurance.
Muscle focus
Step-by-step cues
- Start by lying face down on the floor.
- Position your elbows directly under your shoulders and place your forearms on the ground.
- Lift your body off the ground by engaging your core muscles, keeping your body in a straight line from head to heels.
- Keep your feet together and toes on the ground.
- Hold this position while maintaining a neutral neck and spine alignment.
- Breathe steadily and hold for the desired duration.
Technical tips
- Ensure your elbows are aligned under your shoulders to avoid unnecessary strain.
- Engage your core by pulling your belly button towards your spine.
- Keep your body in a straight line; avoid sagging hips or raised buttocks.
- Focus on maintaining a steady breathing pattern to help maintain the position longer.
- If new to planking, start with shorter durations and gradually increase as you build strength.
- To increase difficulty, try lifting one leg or arm while maintaining balance.
Forward Band Monster Walk
The Forward Band Monster Walk is a lower body exercise that targets the gluteus medius, hip abductors, and stabilizers. It involves walking forward with a resistance band placed around the legs, typically just above the knees, to create tension and activate the muscles effectively.
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 chest up.
- Step forward with your right foot, maintaining tension in the band.
- Follow with your left foot, keeping the band taut throughout.
- Continue walking forward for the desired number of steps or distance.
- Maintain a controlled pace and avoid letting your knees collapse inward.
Technical tips
- Ensure the resistance band is tight enough to provide adequate tension without restricting movement.
- Focus on keeping your knees aligned with your toes to prevent inward collapse.
- Maintain an upright posture with a slight forward lean to engage the core effectively.
- Perform the exercise slowly to maximize muscle activation and control.
- If you feel discomfort in your knees, try adjusting the band's position or reducing its tension.
Reverse Wrist Push-Up
The Reverse Wrist Push-Up is an advanced bodyweight exercise targeting the forearms, wrists, and finger flexors. It involves performing a push-up with the wrists in a reversed position, which places significant stress on the wrist joints and forearm muscles. This exercise requires a high level of wrist flexibility and strength, making it suitable only for experienced individuals.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with your hands placed shoulder-width apart, fingers pointing towards your knees.
- Slowly lean forward, placing your weight onto your hands while keeping your elbows slightly bent.
- Ensure your wrists are directly under your shoulders and maintain a straight line from your head to your knees.
- Lower your body by bending your elbows until your chest is close to the ground, keeping your core engaged.
- Push through your palms to return to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Warm up thoroughly before attempting this exercise to prepare your wrists and forearms.
- Start with a limited range of motion and gradually increase as you build strength and flexibility.
- Focus on maintaining a neutral wrist position to minimize strain and reduce the risk of injury.
- If you experience any pain or discomfort, stop immediately and reassess your form or consult a professional.
- Incorporate wrist mobility exercises into your routine to improve flexibility over time.
- Consider using a padded surface or mat to reduce pressure on the wrists during the exercise.
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.
Figure 4 Stretch on Chair
The Figure 4 Stretch on Chair is a seated exercise designed to improve flexibility in the hips, glutes, and lower back. It is particularly beneficial for individuals who spend long hours sitting, as it helps alleviate tension and improve mobility in these areas.
Muscle focus
Step-by-step cues
- Sit upright on a sturdy chair with your feet flat on the floor, hip-width apart.
- Lift your right foot and place your right ankle on your left knee, forming a 'figure 4' shape with your legs.
- Keep your back straight and gently lean forward from the hips until you feel a stretch in your right hip and glute.
- Hold the stretch for 20-30 seconds, breathing deeply and maintaining a relaxed posture.
- Return to the starting position and repeat on the opposite side.
Technical tips
- Ensure your back remains straight throughout the stretch to avoid unnecessary strain.
- If you feel discomfort in your knee, adjust the position of your foot or reduce the forward lean.
- Focus on deep, controlled breathing to enhance relaxation and effectiveness of the stretch.
- Perform this stretch regularly to improve flexibility and reduce tension from prolonged sitting.
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.
Suspension Row
The Suspension Row is a bodyweight exercise performed using suspension straps. It targets the muscles of the upper back, including the rhomboids, trapezius, and latissimus dorsi, as well as the biceps and core. This exercise enhances upper body strength, stability, and posture.
Muscle focus
Step-by-step cues
- Adjust the suspension straps to hang at waist height.
- Stand facing the anchor point and grasp the handles with an overhand grip.
- Lean back until your body is at an angle, keeping your feet shoulder-width apart.
- Engage your core and maintain a straight line from head to heels.
- Pull your chest towards the handles by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Slowly extend your arms to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the straps are securely anchored before starting.
- Keep your body in a straight line throughout the movement to engage your core effectively.
- Focus on pulling with your back muscles rather than relying solely on your arms.
- Control the movement both on the way up and down to maximize muscle engagement.
- Adjust your foot position to increase or decrease difficulty; stepping further away from the anchor point increases resistance.
- Maintain a neutral neck position by looking slightly ahead rather than up or down.
- Breathe out as you pull yourself up and inhale as you lower back down.
Sitting Twist
The Sitting Twist is an effective core exercise targeting the oblique muscles. It involves rotating the torso while seated, engaging the abdominal muscles for stability and control. This exercise can be performed with or without added resistance, such as a medicine ball or dumbbell, to increase intensity.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly to engage your core.
- Hold your hands together in front of your chest or grasp a weight if using resistance.
- Keep your back straight and rotate your torso to the right, bringing your hands or weight beside your hip.
- Return to the center and then rotate to the left, repeating the movement.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Maintain a straight back throughout the exercise to avoid strain on the lower back.
- Engage your core muscles by pulling your navel towards your spine for better stability.
- Control the movement speed; avoid using momentum to twist.
- If using a weight, start with a lighter one to ensure proper form before increasing resistance.
- Breathe steadily, exhaling as you twist and inhaling as you return to center.
Glute Bridge on Bench
The Glute Bridge on Bench is an effective exercise targeting the gluteal muscles, hamstrings, and core. By elevating the shoulders on a bench, this variation increases the range of motion, providing a greater challenge and more significant muscle activation compared to the standard glute bridge.
Muscle focus
Step-by-step cues
- Sit on the ground with your upper back resting against a bench, knees bent, and feet flat on the floor.
- Place your feet hip-width apart and position them so that your shins are vertical when you lift your hips.
- Rest your arms on the bench for stability or cross them over your chest.
- Engage your core and squeeze your glutes as you lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
- Hold the top position for a moment, ensuring maximum contraction in the glutes.
- Slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your feet are positioned correctly; they should be directly under your knees at the top of the movement.
- Focus on squeezing your glutes throughout the exercise to maximize muscle activation.
- Keep your core engaged to maintain stability and prevent arching of the lower back.
- Avoid pushing through your heels excessively; aim for balanced pressure across your entire foot.
- Control the movement during both lifting and lowering phases to enhance muscle engagement and prevent injury.
Dumbbell Cuban Rotation
The Dumbbell Cuban Rotation is an exercise that targets the rotator cuff muscles, improving shoulder stability and mobility. It involves a combination of external rotation and a lateral raise, making it effective for enhancing shoulder health and preventing injuries.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a pronated grip.
- Raise your arms to shoulder height, keeping elbows bent at 90 degrees and upper arms parallel to the ground.
- Rotate your forearms upward by externally rotating your shoulders, keeping elbows stationary.
- Pause briefly at the top of the movement, ensuring your forearms are vertical.
- Slowly lower the dumbbells back to the starting position by reversing the rotation.
- Repeat for the desired number of repetitions.
Technical tips
- Start with light weights to focus on form and control.
- Keep your core engaged to maintain stability throughout the exercise.
- Avoid using momentum; perform the movement slowly and deliberately.
- Ensure your elbows remain at shoulder height and do not drop during the rotation.
- Breathe steadily, exhaling as you rotate upward and inhaling as you return to the start.
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.
Dumbbell Hip Thrust
The Dumbbell Hip Thrust is a lower body exercise that primarily targets the gluteus maximus, while also engaging the hamstrings and core. It involves lifting the hips off the ground by driving through the heels, with a dumbbell placed on the hips for added resistance. This exercise is effective for building strength and muscle mass in the glutes.
Muscle focus
Step-by-step cues
- Sit on the ground with your upper back resting against a bench, knees bent, and feet flat on the floor.
- Place a dumbbell horizontally across your hips, holding it securely with both hands.
- Engage your core and drive through your heels to lift your hips towards the ceiling.
- At the top of the movement, your body should form a straight line from shoulders to knees.
- Squeeze your glutes at the top and hold for a moment.
- Slowly lower your hips back to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your upper back is firmly pressed against the bench for stability.
- Keep your chin tucked to maintain a neutral spine throughout the movement.
- Focus on squeezing your glutes at the top of each rep to maximize activation.
- Avoid arching your lower back; maintain core engagement to protect it.
- Start with a lighter dumbbell to master form before increasing weight.
- Control both the ascent and descent of each rep for optimal muscle engagement.
Kneeling Back Rotation Stretch
The Kneeling Back Rotation Stretch is a mobility exercise designed to improve thoracic spine rotation and enhance flexibility in the upper back. It is particularly beneficial for individuals looking to increase range of motion and reduce stiffness in the back, shoulders, and neck.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with your knees hip-width apart. Sit back onto your heels to stabilize your lower body.
- Place your right hand behind your head, keeping your elbow pointed out to the side.
- Extend your left arm out in front of you, resting it on the floor for support.
- Inhale deeply, then exhale as you rotate your upper body to the right, bringing your right elbow up towards the ceiling.
- Hold the stretch for a moment, feeling the rotation in your upper back.
- Inhale as you return to the starting position, then repeat on the opposite side.
- Perform 5-10 repetitions on each side, focusing on smooth and controlled movements.
Technical tips
- Keep your core engaged throughout the movement to maintain stability.
- Focus on rotating through the thoracic spine rather than twisting from the lower back.
- Ensure that your neck remains neutral and aligned with your spine during the stretch.
- Perform this exercise slowly and with control to maximize its effectiveness.
- If you experience any discomfort or pain, reduce the range of motion or consult a fitness professional.
TRX Biceps Curl
The TRX Biceps Curl is a suspension training exercise that targets the biceps muscles. It utilizes body weight and gravity to provide resistance, enhancing strength and muscle endurance. This exercise is performed using TRX straps, which allow for a range of motion and require core stability.
Muscle focus
Step-by-step cues
- Attach the TRX straps to a secure anchor point at an appropriate height.
- Stand facing the anchor point with your feet shoulder-width apart.
- Hold the TRX handles with an underhand grip, palms facing up.
- Lean back slightly, keeping your body straight and core engaged.
- Extend your arms fully in front of you, maintaining tension in the straps.
- Pull your body towards the anchor by bending your elbows, keeping your upper arms stationary.
- Continue curling until your hands are near your shoulders.
- Slowly extend your arms back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the TRX straps are securely anchored before starting the exercise.
- Keep your elbows close to your body throughout the movement to maximize bicep engagement.
- Maintain a straight line from head to heels by engaging your core and glutes.
- Control the movement on both the curl and extension phases to enhance muscle activation.
- Adjust your foot position to increase or decrease resistance: stepping forward reduces resistance, while stepping back increases it.
- Focus on squeezing the biceps at the top of the curl for maximum contraction.
- Breathe out as you curl up and inhale as you return to the starting position.
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.
Running
Running is a cardiovascular exercise that involves moving at a steady pace on foot. It enhances cardiovascular endurance, burns calories, and strengthens muscles, particularly in the legs and core. Running can be performed on a treadmill or outdoors and is adaptable to various fitness levels.
Muscle focus
Step-by-step cues
- Begin with a warm-up: walk briskly or jog lightly for 5-10 minutes to prepare your body.
- Set your pace: start at a comfortable speed that allows you to maintain a conversation without gasping for air.
- Maintain proper form: keep your head up, shoulders relaxed, and arms bent at a 90-degree angle, swinging naturally with each stride.
- Focus on your foot strike: land softly on the midfoot or forefoot to reduce impact on the joints.
- Breathe rhythmically: inhale and exhale deeply through both your nose and mouth to optimize oxygen intake.
- Cool down after your run: gradually decrease your speed to a walk for 5-10 minutes, allowing your heart rate to return to normal.
Technical tips
- Invest in quality running shoes that provide adequate support and cushioning to prevent injuries.
- Incorporate interval training by alternating between periods of high intensity and recovery to improve speed and endurance.
- Stay hydrated by drinking water before, during, and after your run, especially in hot weather.
- Listen to your body and adjust your pace if you experience pain or excessive fatigue.
- Include strength training exercises for the legs and core to enhance running performance and reduce injury risk.
- Track your progress using a running app or fitness tracker to stay motivated and set achievable goals.
Decline Push-Up
The Decline Push-Up is a bodyweight exercise that targets the upper chest, shoulders, and triceps by elevating the feet on a stable surface. This variation increases the difficulty compared to a standard push-up by shifting more weight onto the upper body.
Muscle focus
Step-by-step cues
- Begin by placing your feet on an elevated surface such as a bench or step, ensuring it's stable and secure.
- Position your hands shoulder-width apart on the floor, directly under your shoulders.
- Engage your core to maintain a straight line from head to heels.
- Lower your body by bending your elbows, keeping them at a 45-degree angle to your torso.
- Descend until your chest nearly touches the floor, maintaining control throughout the movement.
- Push through your palms to extend your elbows and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your core remains tight throughout the exercise to prevent sagging hips.
- Keep your head in a neutral position by looking slightly ahead of you, not down at the floor.
- Control the descent to maximize muscle engagement and prevent injury.
- Adjust the height of the elevated surface to modify the difficulty level; higher surfaces increase difficulty.
- Breathe in as you lower your body and exhale as you push back up.
- Focus on maintaining even weight distribution between both hands.
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.
