7-Day Home Strength Plan with Three Workouts: Progression Cycle 8
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.
Plyo side lunge
The Plyo Side Lunge is a dynamic exercise that combines lateral lunges with a plyometric jump, targeting the glutes, quadriceps, hamstrings, and inner thighs. It enhances lower body strength, agility, and balance while providing a cardiovascular challenge.
Muscle focus
Step-by-step cues
- Start by standing with your feet hip-width apart and your arms at your sides.
- Engage your core and take a large step to the right, bending your right knee and pushing your hips back into a side lunge position. Keep your left leg straight.
- As you lower into the lunge, ensure your right knee is aligned with your right foot and does not extend past your toes.
- Push off explosively with your right foot to jump back to the starting position.
- Immediately step out to the left side and repeat the movement on the opposite leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Maintain a tight core throughout the exercise to support balance and control.
- Focus on landing softly on each jump to reduce impact on the joints.
- Ensure that your knee does not extend beyond your toes during the lunge to protect your joints.
- Keep your chest up and shoulders back to maintain proper posture.
- Start with a smaller range of motion if you're new to this exercise, gradually increasing as you gain strength and confidence.
- Use a mirror or ask for feedback to ensure proper form and alignment.
One-Arm Dumbbell Bench Press
The One-Arm Dumbbell Bench Press is a unilateral chest exercise that targets the pectoral muscles, triceps, and deltoids. This exercise enhances muscle symmetry, core stability, and overall strength by engaging stabilizing muscles to maintain balance.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the floor.
- Hold a dumbbell in one hand with an overhand grip, arm extended above your chest.
- Place your free hand on your hip or extend it out to the side for balance.
- Lower the dumbbell slowly to the side of your chest, keeping your elbow at a 45-degree angle.
- Pause briefly at the bottom of the movement.
- Press the dumbbell back up to the starting position by extending your arm fully.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Engage your core throughout the exercise to maintain stability and prevent rotation.
- Focus on controlled movements; avoid using momentum to lift the weight.
- Keep your shoulder blades retracted and pressed against the bench for better support.
- Ensure your wrist remains straight and aligned with your forearm to prevent strain.
- Start with a lighter weight to master form before progressing to heavier loads.
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.
Weighted Sit Up
The Weighted Sit Up is an advanced core exercise that targets the abdominal muscles by adding resistance through the use of a weight plate or dumbbell. This exercise enhances core strength, stability, and endurance, making it an effective addition to any strength training routine.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
- Hold a weight plate or dumbbell against your chest with both hands.
- Engage your core muscles by drawing your belly button towards your spine.
- Exhale as you lift your upper body off the floor in a controlled manner, curling your torso towards your knees.
- Pause briefly at the top of the movement, ensuring your core remains engaged.
- Inhale as you slowly lower your upper body back to the starting position, maintaining control throughout the descent.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your feet flat on the floor throughout the movement to maintain stability.
- Avoid using momentum; focus on engaging your core muscles for a controlled lift.
- Start with a lighter weight to master the form before progressing to heavier weights.
- Maintain a neutral neck position by looking straight ahead rather than tucking your chin into your chest.
- Ensure that the movement is smooth and controlled both on the way up and down to maximize muscle engagement.
- If you experience any lower back discomfort, reassess your form or reduce the weight used.
Bird Dog Plank
The Bird Dog Plank is a core stabilization exercise that combines elements of the traditional plank and the bird dog exercise. It targets the core, lower back, and glutes while also engaging the shoulders and improving balance and coordination.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Engage your core muscles to maintain stability.
- Simultaneously lift your right arm and left leg, keeping them straight and parallel to the floor.
- Hold this position for a few seconds while maintaining balance.
- Return your right arm and left leg to the starting position.
- Repeat the movement with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Focus on keeping your hips level and avoid letting them rotate as you lift your arm and leg.
- Keep your gaze slightly ahead of you to maintain a neutral neck position.
- Engage your glutes and core throughout the movement to enhance stability.
- If you find it difficult to maintain balance, try performing the exercise on all fours instead of in a plank position.
- Breathe steadily throughout the exercise to help maintain focus and control.
Dumbbell Larsen Press
The Dumbbell Larsen Press is a variation of the bench press that emphasizes upper body strength and stability. It is performed with dumbbells while keeping the feet off the ground, which increases core engagement and reduces leg drive, focusing more on the chest, shoulders, and triceps.
Muscle focus
Step-by-step cues
- Lie flat on a bench with a dumbbell in each hand, palms facing forward.
- Position yourself so that your head, shoulders, and glutes are in contact with the bench.
- Lift your feet off the ground and extend your legs straight out or bend them at the knees to reduce leg drive.
- Start with the dumbbells at chest level, elbows bent at approximately 90 degrees.
- Press the dumbbells upward until your arms are fully extended above your chest.
- Pause briefly at the top of the movement, ensuring control and stability.
- Lower the dumbbells back to the starting position with controlled motion.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a tight core throughout the exercise to stabilize your body.
- Focus on keeping your shoulder blades retracted to protect your shoulders.
- Avoid arching your back excessively; keep it neutral to prevent strain.
- Control the descent of the dumbbells to maximize muscle engagement.
- Ensure that your wrists remain in a neutral position to avoid strain.
- Breathe out as you press up and inhale as you lower the dumbbells.
- Start with lighter weights to master form before progressing to heavier loads.
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.
One-Arm Dumbbell Incline Lateral Raise
The Dumbbell Incline One Arm Lateral Raise is an isolation exercise targeting the lateral deltoid muscles. It is performed on an incline bench, allowing for a greater range of motion and increased muscle activation. This exercise helps in building shoulder width and improving overall shoulder aesthetics.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit sideways on the bench with your non-working side against the backrest.
- Hold a dumbbell in your working hand with a neutral grip, arm hanging down naturally.
- Keep your core engaged and maintain a slight bend in your elbow.
- Raise the dumbbell out to the side until your arm is parallel to the floor.
- Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions and switch arms.
Technical tips
- Ensure your movements are controlled to maximize muscle engagement.
- Avoid using momentum; focus on using the deltoid to lift the weight.
- Keep your torso stable and avoid leaning or twisting during the exercise.
- Exhale as you lift the dumbbell and inhale as you lower it.
- Start with a lighter weight to master form before increasing resistance.
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.
Band Twist (horizontal)
The Band Twist (horizontal) is an exercise that targets the oblique muscles and improves core stability. It involves rotating the torso against the resistance of a band anchored at shoulder height, promoting functional strength and rotational power.
Muscle focus
Step-by-step cues
- Attach a resistance band to a stable anchor point at shoulder height.
- Stand sideways to the anchor point with feet shoulder-width apart.
- Hold the band handle with both hands, arms extended in front of you.
- Engage your core and maintain a slight bend in your knees.
- Rotate your torso away from the anchor point, keeping your arms straight.
- Return to the starting position with control.
- Perform the desired number of repetitions before switching sides.
Technical tips
- Keep your core engaged throughout the movement to protect your lower back.
- Focus on rotating through your torso, not just moving your arms.
- Maintain a steady and controlled pace to maximize muscle engagement.
- Ensure that the resistance band is taut at the start of the exercise for consistent tension.
- Avoid leaning forward or backward; keep your spine neutral.
- Exhale as you twist away from the anchor point and inhale as you return.
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.
Half Kneeling Shoulder Dumbbell Press
The Half Kneeling Shoulder Dumbbell Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability. This movement is performed in a half-kneeling position, which helps to improve balance and unilateral strength.
Muscle focus
Step-by-step cues
- Begin in a half-kneeling position with your right knee on the ground and left foot flat in front of you, forming a 90-degree angle at both knees.
- Hold a dumbbell in your right hand at shoulder height with your palm facing forward.
- Engage your core to maintain stability and keep your torso upright.
- Press the dumbbell overhead by extending your elbow until your arm is fully extended.
- Slowly lower the dumbbell back to the starting position at shoulder height.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Ensure your core is engaged throughout the exercise to prevent leaning or arching your back.
- Keep your gaze forward and maintain a neutral spine to promote proper posture.
- Use a controlled motion when pressing and lowering the dumbbell to maximize muscle engagement.
- Start with a lighter weight to focus on form and gradually increase as you become more comfortable with the movement.
- Switch legs after completing a set on one side to ensure balanced development.
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.
Standing Quadriceps Stretch
The Standing Quadriceps Stretch is a static stretch targeting the quadriceps muscles located at the front of the thigh. This exercise helps improve flexibility and range of motion in the knee joint, which is essential for activities involving leg movement.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart.
- Shift your weight onto your left leg.
- Bend your right knee and bring your right heel towards your buttocks.
- Reach back with your right hand and grasp your right ankle or foot.
- Keep your knees close together and stand tall, avoiding any forward lean.
- Hold the stretch for 15-30 seconds, feeling a gentle pull in the front of your thigh.
- Release the stretch and repeat on the opposite leg.
Technical tips
- Maintain a straight posture throughout the stretch to avoid straining your back.
- If you struggle with balance, use a wall or chair for support.
- Focus on keeping your knees aligned to maximize the effectiveness of the stretch.
- Avoid pulling too hard on your ankle to prevent injury; the stretch should be gentle.
- Breathe deeply and consistently to help relax your muscles during the stretch.
Bent Arm Chest Stretch
Muscle focus
Dumbbell Hammer Curl
The Dumbbell Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. It is performed with dumbbells and involves a neutral grip, which emphasizes the forearms and the outer head of the biceps.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip, palms facing each other.
- Keep your elbows close to your torso and your back straight.
- Curl the weights by bending your elbows, keeping your upper arms stationary.
- Continue lifting until your forearms are vertical or slightly past vertical.
- Pause briefly at the top of the movement, squeezing your biceps.
- Slowly lower the dumbbells back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a controlled motion throughout the exercise to maximize muscle engagement.
- Avoid swinging the weights or using momentum to lift them.
- Keep your wrists straight and avoid bending them during the curl.
- Focus on squeezing your biceps at the top of each repetition for maximum contraction.
- Ensure that your elbows remain tucked in close to your body to isolate the biceps effectively.
- Start with lighter weights to perfect your form before progressing to heavier loads.
Dips
Dips are a compound upper body exercise that primarily targets the triceps, chest, and shoulders. They are performed using parallel bars or a dip station, where the body is lowered and raised using the arms.
Muscle focus
Step-by-step cues
- Start by gripping the parallel bars with your palms facing inward and arms fully extended.
- Lift your body off the ground by straightening your arms and keeping your legs crossed behind you.
- Inhale as you slowly lower your body by bending your elbows until they reach a 90-degree angle or slightly less.
- Keep your torso upright and elbows close to your body to focus on the triceps.
- Exhale as you push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your shoulders are down and away from your ears to prevent strain.
- Maintain a controlled movement throughout the exercise to maximize muscle engagement.
- Avoid swinging or using momentum to lift yourself; focus on using arm strength.
- If you're new to dips, consider using an assisted dip machine or resistance bands for support.
- Keep your core engaged to stabilize your body during the movement.
- To increase difficulty, add weight using a dip belt or weighted vest.
Dumbbell Walking Lunges
Dumbbell Walking Lunges are a compound lower body exercise targeting the quadriceps, hamstrings, glutes, and calves. This movement also engages the core for stabilization, improving balance and coordination. By adding dumbbells, the exercise increases resistance, enhancing muscle strength and endurance.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Step forward with your right foot, lowering your hips until both knees are bent at approximately 90-degree angles. Ensure your front knee is directly above your ankle and your back knee hovers just above the ground.
- Push through the heel of your right foot to rise and bring your left foot forward, stepping into the next lunge.
- Continue alternating legs for the desired number of repetitions or distance.
- Maintain an upright torso throughout the movement, keeping your core engaged.
Technical tips
- Keep your chest up and shoulders back to maintain proper posture.
- Focus on a controlled descent to maximize muscle engagement.
- Ensure your front knee does not extend past your toes to prevent strain on the knee joint.
- Use a mirror to check form and alignment during the exercise.
- Start with lighter weights to master form before progressing to heavier dumbbells.
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.
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.
