7-Day Home Strength Plan with Three Workouts: Progression Cycle 5
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.
Frog Pump
The Frog Pump is an effective glute activation exercise that targets the gluteus maximus, medius, and minimus. It is performed by lying on your back with your feet together and knees bent outward, resembling a frog's position. This exercise helps improve hip stability and strength, making it a valuable addition to lower body workouts.
Muscle focus
Step-by-step cues
- Lie on your back on a mat with your knees bent and feet flat on the floor.
- Bring the soles of your feet together, allowing your knees to fall outward to the sides.
- Position your arms at your sides with palms facing down for stability.
- Engage your core and squeeze your glutes as you lift your hips off the ground.
- Raise your hips until your body forms a straight line from shoulders to knees.
- Hold the top position for a moment, squeezing your glutes tightly.
- Slowly lower your hips back to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on squeezing your glutes throughout the movement to maximize activation.
- Keep your core engaged to maintain stability and prevent lower back strain.
- Ensure that your feet remain together and knees stay wide apart during the exercise.
- Perform the movement slowly and with control to enhance muscle engagement.
- Avoid arching your lower back; maintain a neutral spine throughout the exercise.
- Start with body weight and progress to adding resistance, such as a band or weight plate, as you become more comfortable.
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.
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.
Hanging Knee Raises
Hanging Knee Raises are an effective core exercise that targets the lower abdominal muscles, hip flexors, and stabilizes the entire core. This exercise is performed by hanging from a pull-up bar and lifting the knees towards the chest while maintaining control and stability.
Muscle focus
Step-by-step cues
- Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and hang with your arms fully extended and legs straight.
- Slowly lift your knees towards your chest by flexing at the hips.
- Keep your back straight and avoid swinging or using momentum.
- Pause briefly at the top of the movement when your thighs are parallel to the ground.
- Lower your legs back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure a firm grip on the bar to maintain stability throughout the exercise.
- Focus on using your abdominal muscles to lift your knees, not momentum.
- Control your breathing; exhale as you lift your knees, inhale as you lower them.
- To increase difficulty, try extending your legs instead of keeping them bent.
- Avoid arching your back; keep it neutral to protect your spine.
- If you find it challenging to keep from swinging, practice with a slight bend in the knees.
Stacionary Bike
The stationary bike is a cardiovascular exercise machine that simulates cycling. It is designed to improve cardiovascular endurance, burn calories, and strengthen the lower body muscles, including the quadriceps, hamstrings, calves, and glutes. The resistance can be adjusted to increase or decrease the intensity of the workout.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your legs are slightly bent at the bottom of the pedal stroke.
- Sit on the bike with your back straight and hands resting on the handlebars.
- Start pedaling slowly to warm up, gradually increasing your speed.
- Adjust the resistance level to a comfortable setting for your workout goals.
- Maintain a steady pace and keep your core engaged throughout the session.
- Cool down by gradually reducing your speed and resistance before stopping.
Technical tips
- Ensure the seat is at the correct height to avoid knee strain; your knees should be slightly bent when pedaling.
- Keep your back straight and shoulders relaxed to prevent tension in the upper body.
- Use a heart rate monitor to stay within your target heart rate zone for optimal cardiovascular benefits.
- Vary resistance levels and speed for interval training to enhance endurance and calorie burn.
- Stay hydrated by drinking water before, during, and after your workout.
- Focus on smooth pedal strokes to engage muscles effectively and reduce joint stress.
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.
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.
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.
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.
Kneeling Band Abs Crunches
Kneeling Band Abs Crunches are a core exercise that targets the abdominal muscles using resistance bands. This exercise emphasizes the rectus abdominis and engages the obliques, providing an effective workout for strengthening and toning the core.
Muscle focus
Step-by-step cues
- Attach a resistance band to a high anchor point above your head.
- Kneel on the floor facing the anchor point, holding the band handles with both hands.
- Position your hands behind your head, keeping your elbows wide.
- Engage your core and lean slightly forward to create tension in the band.
- Exhale as you contract your abs, pulling your chest towards your knees in a crunching motion.
- Hold the contraction briefly, then slowly return to the starting position while inhaling.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is securely attached to prevent slipping during the exercise.
- Maintain a neutral spine throughout the movement to avoid strain on your back.
- Focus on using your abdominal muscles to perform the crunch rather than pulling with your arms.
- Keep your movements controlled and deliberate, avoiding any jerky motions.
- Start with a lighter resistance band if you are new to this exercise, gradually increasing resistance as you build strength.
- Inhale deeply before each crunch and exhale fully as you contract your abs.
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.
Bent Over Dumbbell Lateral Raise
Bent-over lateral raises target the posterior deltoids, upper back, and trapezius muscles. This exercise is performed by bending at the hips with a neutral spine and lifting weights to the side, focusing on shoulder abduction.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart and hold a dumbbell in each hand.
- Bend at the hips, keeping your back straight and knees slightly bent, until your torso is nearly parallel to the floor.
- Let the dumbbells hang directly below your shoulders with palms facing each other.
- Engage your core and keep your neck in line with your spine.
- Raise the dumbbells out to the sides until your arms are parallel to the floor, keeping a slight bend in your elbows.
- Pause briefly at the top of the movement, then slowly lower the weights back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to avoid strain on your lower back.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum engagement of the upper back muscles.
- Control the descent of the weights to maximize muscle tension and prevent injury.
- Keep your movements slow and controlled; avoid using momentum to lift the weights.
- Ensure that your head remains in a neutral position by looking at a spot on the floor a few feet in front of you.
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.
Seated Forward Fold
The Seated Forward Fold, also known as Paschimottanasana in yoga, is a seated stretch targeting the hamstrings, lower back, and spine. This exercise enhances flexibility, promotes relaxation, and can help improve posture by lengthening the spine and releasing tension in the back muscles.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended straight in front of you.
- Flex your feet so that your toes point upwards and your heels press into the ground.
- Inhale deeply, lengthening your spine upwards.
- As you exhale, hinge at the hips to lean forward, keeping your back straight.
- Reach towards your feet with your hands, aiming to hold your feet or ankles. If this is difficult, place your hands on your shins or use a strap around your feet.
- Maintain a relaxed neck and gaze softly towards your legs.
- Hold the position for 20-30 seconds while breathing deeply.
- To release, inhale and gently lift your torso back to an upright position.
Technical tips
- Keep your spine as straight as possible to avoid rounding the back.
- Focus on hinging at the hips rather than bending at the waist.
- Use a yoga strap if you cannot reach your feet comfortably.
- Engage your core muscles to support the lower back during the stretch.
- Breathe deeply to enhance relaxation and deepen the stretch over time.
- Avoid forcing yourself into the position; ease into it gradually to prevent injury.
Push-Up on Parallel Bars
The push-up on parallel bars is a compound upper body exercise that primarily targets the chest, triceps, and shoulders. It involves supporting your body weight on parallel bars and lowering your chest towards the bars before pushing back up to the starting position. This exercise enhances upper body strength, stability, and muscle endurance.
Muscle focus
Step-by-step cues
- Position yourself between the parallel bars, gripping each bar firmly with your palms facing inward.
- Extend your arms fully to lift your body off the ground, keeping your legs straight and feet together.
- Engage your core and maintain a straight line from head to heels throughout the movement.
- Slowly bend your elbows to lower your chest towards the bars until your elbows reach approximately a 90-degree angle.
- Pause briefly at the bottom of the movement, ensuring control and stability.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows close to your body to maximize tricep engagement and reduce shoulder strain.
- Maintain a neutral spine by engaging your core muscles throughout the exercise.
- Control the descent to avoid dropping too quickly, which can lead to injury.
- Focus on a full range of motion for maximum muscle activation.
- If you're new to this exercise, consider using resistance bands for assistance or performing negative repetitions to build strength gradually.
Dumbbell Cross Body Hammer Curl
The Dumbbell Cross Body Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. This variation emphasizes the forearms and the outer head of the biceps, promoting arm strength and muscle balance.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- Keep your elbows close to your torso and your shoulders relaxed.
- Starting with the right arm, curl the dumbbell across your body towards the left shoulder while keeping your upper arm stationary.
- Squeeze the biceps at the top of the movement and pause briefly.
- Slowly lower the dumbbell back to the starting position.
- Repeat with the left arm, curling towards the right shoulder.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Maintain a controlled motion throughout the exercise to maximize muscle engagement.
- Avoid swinging or using momentum to lift the weights; focus on isolating the biceps and forearms.
- Keep your core engaged to maintain balance and prevent unnecessary movement.
- Breathe out as you lift the dumbbell and inhale as you lower it.
- Start with a lighter weight to ensure proper form before progressing to heavier weights.
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.
Downward Dog
The Downward Dog is a fundamental yoga pose that strengthens the upper body, stretches the hamstrings, calves, and spine, and improves overall flexibility. It is often used as a transitional pose in yoga sequences and can help improve posture and balance.
Muscle focus
Step-by-step cues
- Start on your hands and knees with your wrists aligned under your shoulders and knees under your hips.
- Spread your fingers wide and press firmly into the ground with your palms.
- Tuck your toes under and lift your knees off the floor, raising your hips towards the ceiling.
- Straighten your legs as much as possible without locking your knees, forming an inverted V shape with your body.
- Keep your head between your arms, ears aligned with upper arms, and gaze towards your feet or navel.
- Hold the position for several breaths, maintaining a steady and deep breathing pattern.
- To release, lower your knees back to the floor and return to the starting position.
Technical tips
- Engage your core muscles to support the lower back and maintain stability.
- If you have tight hamstrings, keep a slight bend in the knees to avoid straining.
- Focus on lifting through the hips rather than pushing through the shoulders to avoid tension in the neck.
- Distribute weight evenly between hands and feet to maintain balance.
- Ensure that your fingers are spread wide for better grip and stability.
- Use this pose as an opportunity to lengthen the spine by reaching through the tailbone.
Incline Dumbbell Chest Fly
The Incline Dumbbell Fly is an isolation exercise targeting the pectoral muscles, specifically the upper chest. It involves lying on an incline bench and moving dumbbells in a wide arc to engage the chest muscles effectively. This exercise helps in developing the upper portion of the pectoralis major, enhancing chest definition and strength.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit on the bench with a dumbbell in each hand, resting them on your thighs.
- Lie back on the bench and lift the dumbbells above your chest with palms facing each other.
- Slightly bend your elbows and lower the dumbbells in a wide arc until you feel a stretch in your chest.
- Keep your elbows slightly bent throughout the movement to protect your joints.
- Bring the dumbbells back up in a controlled manner to the starting position, squeezing your chest at the top.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back is firmly pressed against the bench to maintain stability.
- Control the movement; avoid letting gravity pull the weights down too quickly.
- Focus on feeling a stretch in your chest rather than how far you can lower the dumbbells.
- Keep your core engaged to support your lower back during the exercise.
- Exhale as you lift the dumbbells and inhale as you lower them.
- Avoid locking out your elbows at the top of the movement to maintain tension on the chest.
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.
