7-Day Home Strength Plan with Three Workouts: Progression Cycle 7
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.
Stair Climber
The Stair Climber is a cardio exercise machine that simulates the action of climbing stairs. It primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also providing cardiovascular benefits. This exercise helps improve endurance, strength, and overall fitness levels.
Muscle focus
Step-by-step cues
- Start by stepping onto the machine and securely holding the handrails.
- Select your desired workout program or manually adjust the speed and resistance to your fitness level.
- Begin stepping by alternately pressing down on each pedal, simulating a stair-climbing motion.
- Maintain an upright posture with your core engaged and avoid leaning heavily on the handrails.
- Continue the motion for your desired duration or until you reach your fitness goal.
Technical tips
- Keep your movements smooth and controlled to avoid unnecessary strain on your joints.
- Focus on using your legs to power the motion rather than relying on the handrails for support.
- Adjust the resistance level to challenge yourself as you build strength and endurance over time.
- Ensure you are wearing appropriate footwear with good grip to prevent slipping.
- Stay hydrated before and after using the Stair Climber to maintain optimal performance.
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.
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.
Band Standing Crunches
Band Standing Crunches are a core strengthening exercise that utilizes resistance bands to engage the abdominal muscles. This exercise targets the rectus abdominis and obliques, enhancing core stability and strength. It is performed in a standing position, making it functional and applicable to various athletic movements.
Muscle focus
Step-by-step cues
- Secure a resistance band at an anchor point above head height.
- Stand with feet shoulder-width apart, facing the anchor point.
- Hold the ends of the band with both hands, keeping your arms extended overhead.
- Engage your core and slightly bend your knees.
- Pull the band down by contracting your abs, bringing your elbows towards your knees.
- Pause briefly at the bottom of the movement, ensuring maximum contraction in the core.
- Slowly return to the starting position, maintaining tension in the band.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is securely anchored to prevent it from snapping back.
- Keep your core engaged throughout the entire movement to maximize effectiveness.
- Focus on using your abdominal muscles rather than pulling with your arms.
- Maintain a slight bend in your knees to stabilize your lower body.
- Control the movement both when pulling down and returning to avoid using momentum.
- Start with a lighter resistance band if you are new to this exercise to master form before increasing resistance.
Dumbbell Step-Up
The Dumbbell Step-up is a compound lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. It also engages the core for stabilization. This exercise involves stepping onto an elevated platform with one leg while holding dumbbells in each hand, then stepping back down to the starting position.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Position yourself in front of a sturdy platform or bench that is approximately knee height.
- Step onto the platform with your right foot, pressing through the heel to lift your body up.
- Bring your left foot up to meet your right foot on the platform, standing tall.
- Step back down with your left foot first, followed by your right foot to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Technical tips
- Ensure the platform is stable and can support your weight before starting the exercise.
- Keep your chest up and shoulders back throughout the movement to maintain good posture.
- Engage your core muscles to help stabilize your body as you step up and down.
- Focus on pressing through the heel of the stepping foot to maximize glute activation.
- Control the movement as you step down to avoid any impact on your joints.
- Start with lighter weights to master the form before progressing to heavier dumbbells.
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.
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.
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.
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.
Decline Crunch
Decline crunches are an abdominal exercise performed on a decline bench, targeting the rectus abdominis with an emphasis on the upper portion of the muscle. This exercise increases the resistance compared to regular crunches due to the decline angle, providing an effective workout for core strength and stability.
Muscle focus
Step-by-step cues
- Adjust the decline bench to a comfortable angle, typically between 15 to 30 degrees.
- Sit on the bench and secure your feet under the padded rollers.
- Lie back with your hands placed behind your head or crossed over your chest.
- Engage your core by pulling your navel towards your spine.
- Exhale and lift your upper body towards your knees by contracting your abdominal muscles.
- Pause briefly at the top of the movement, ensuring maximum contraction.
- Inhale and slowly lower your upper body back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your movements controlled to maximize muscle engagement and avoid using momentum.
- Focus on using your core muscles rather than pulling on your neck or head with your hands.
- Maintain a consistent breathing pattern; exhale as you crunch up and inhale as you lower down.
- Ensure that the decline angle is not too steep to prevent unnecessary strain on your lower back.
- Start with a moderate number of repetitions and increase as you build strength and endurance.
- If you experience discomfort in your neck, try placing a towel behind your head for support.
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.
Band Lateral Raise
The Band Lateral Raise is an isolation exercise targeting the lateral deltoid muscles, which are part of the shoulder. It involves lifting the arms to the side against the resistance of a band, helping to build shoulder strength and stability.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, placing the middle of a resistance band under your feet.
- Hold one end of the band in each hand, arms at your sides with palms facing inward.
- Keep a slight bend in your elbows as you raise your arms to the sides until they are parallel to the floor.
- Pause briefly at the top of the movement, ensuring your shoulders are not shrugged.
- Slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the exercise to reduce joint strain.
- Focus on using your shoulder muscles rather than swinging your body for momentum.
- Keep your core engaged to maintain balance and support proper posture.
- Control the movement both on the way up and down to maximize muscle engagement.
- Start with a lighter resistance band if you are new to this exercise to ensure proper form.
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 Bulgarian Squat
The Dumbbell Bulgarian Squat is a unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves performing a squat with one leg elevated behind you on a bench or platform while holding dumbbells for added resistance. This exercise improves balance, coordination, and strength in the lower body.
Muscle focus
Step-by-step cues
- Stand a few feet in front of a bench or platform with a dumbbell in each hand, arms hanging at your sides.
- Extend one leg back and place the top of your foot on the bench.
- Keep your chest up and core engaged as you begin to lower your hips by bending your front knee.
- Lower until your front thigh is parallel to the ground or as far as your mobility allows.
- Push through the heel of your front foot to return to the starting position.
- Complete the desired number of repetitions on one leg before switching to the other.
Technical tips
- Ensure your front knee does not extend beyond your toes during the squat to protect your joints.
- Maintain an upright torso throughout the movement to engage your core effectively.
- Start with lighter weights to master form and balance before progressing to heavier dumbbells.
- Focus on a slow and controlled descent to maximize muscle engagement and reduce injury risk.
- Keep your gaze forward to help maintain balance and proper posture.
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.
One-Arm Preacher Hammer Curl
The One Arm Preacher Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. It is performed using a preacher bench and a dumbbell, focusing on the development of the forearm and upper arm strength. This exercise emphasizes the outer portion of the biceps and enhances grip strength.
Muscle focus
Step-by-step cues
- Adjust the seat of the preacher bench so that your upper arm rests comfortably on the pad with your armpit at the top edge.
- Sit on the bench and grasp a dumbbell with a neutral grip (thumb pointing up).
- Extend your arm fully over the pad, keeping a slight bend in your elbow to maintain tension.
- Curl the dumbbell upwards by contracting your biceps, keeping your wrist straight and elbow stationary.
- Pause briefly at the top of the movement when your forearm is vertical.
- Slowly lower the dumbbell back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Ensure your upper arm remains in contact with the pad throughout the movement to isolate the biceps effectively.
- Use a controlled motion; avoid swinging or using momentum to lift the weight.
- Focus on squeezing your biceps at the top of each curl for maximum contraction.
- Keep your core engaged and maintain a stable posture to prevent any unnecessary movement.
- Start with a lighter weight to perfect your form before progressing to heavier dumbbells.
- Breath out as you curl up and inhale as you lower the weight for optimal breathing technique.
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.
Rear Lunge
The rear lunge is a lower body exercise targeting the quadriceps, hamstrings, glutes, and calves. It involves stepping backward into a lunge position, which helps improve balance, coordination, and lower body strength. This exercise can be performed with body weight or additional resistance such as dumbbells or a barbell.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart and hands on your hips or holding weights at your sides.
- Step back with your right foot, landing on the ball of your foot and keeping your heel off the ground.
- Lower your hips until both knees are bent at approximately 90 degrees. Your front knee should be directly above your ankle, and your back knee should hover just above the floor.
- Push through the heel of your front foot to return to the starting position.
- Repeat the movement with the left leg stepping back. Continue alternating legs for the desired number of repetitions.
Technical tips
- Maintain an upright torso throughout the movement to prevent leaning forward.
- Engage your core muscles to help stabilize your body and maintain balance.
- Ensure that your front knee does not extend beyond your toes to protect your knee joint.
- Focus on a smooth and controlled motion rather than speed to maximize muscle engagement.
- If using weights, start with lighter loads to perfect form before progressing to heavier weights.
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.
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.
