7-Day Home Strength Plan with Three Workouts: Progression Cycle 9
A realistic home-training week using bodyweight, bands or dumbbells with three workouts and active recovery days.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Full Body A
Full Body A muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Dumbbell Straight Leg Deadlift
The Dumbbell Straight Leg Deadlift is a compound exercise targeting the hamstrings, glutes, and lower back. It involves lifting weights with a straight leg posture, emphasizing the stretch and contraction of the posterior chain muscles.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart, holding a dumbbell in each hand with an overhand grip.
- Keep your knees slightly bent and maintain a neutral spine throughout the movement.
- Hinge at the hips to lower the dumbbells towards the floor, keeping them close to your legs.
- Lower until you feel a stretch in your hamstrings, ensuring your back remains straight.
- Engage your glutes and hamstrings to return to the starting position by thrusting your hips forward.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on hinging at the hips rather than bending at the waist to protect your lower back.
- Keep the dumbbells close to your body throughout the movement to maintain balance and control.
- Maintain a slight bend in your knees to reduce strain on your joints.
- Engage your core muscles to stabilize your spine and prevent rounding of the back.
- Start with lighter weights to master the form before progressing to heavier loads.
- Breathe in as you lower the dumbbells and exhale as you lift them back up.
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.
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.
Stability Ball Crunch
The Stability Ball Crunch is an effective core exercise that targets the abdominal muscles. By performing this exercise on a stability ball, you engage more muscle fibers and improve balance and coordination. This exercise primarily works the rectus abdominis, with secondary engagement of the obliques and transverse abdominis.
Muscle focus
Step-by-step cues
- Sit on a stability ball with your feet flat on the floor, hip-width apart.
- Walk your feet forward and roll your back onto the ball until your lower back is supported and your thighs are parallel to the floor.
- Place your hands behind your head with elbows wide, or cross them over your chest.
- Engage your core by pulling your navel towards your spine.
- Exhale as you lift your upper body off the ball, curling your shoulders towards your hips.
- Pause at the top of the movement for a moment, ensuring maximum contraction of the abs.
- Inhale as you slowly lower back down to the starting position, maintaining tension in your core.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the stability ball is properly inflated to maintain balance and effectiveness.
- Keep your feet firmly planted on the ground to prevent slipping during the exercise.
- Focus on using your abdominal muscles to lift rather than pulling on your neck or head.
- Maintain a slow and controlled motion throughout to maximize muscle engagement.
- Avoid arching your back excessively; keep it in a natural curve supported by the ball.
- Breathe out during the crunch phase and inhale as you return to the starting position.
- For increased difficulty, try extending your arms overhead or holding a weight plate across your chest.
Smith Zercher Squat
The Smith Zercher Squat is a compound lower body exercise performed using a Smith machine. It targets the quadriceps, hamstrings, glutes, and core muscles. The barbell is held in the crook of the elbows, which requires additional stabilization and engages the upper body muscles. This variation provides a controlled movement path due to the Smith machine's fixed bar path, making it suitable for lifters looking to focus on form and muscle engagement.
Muscle focus
Step-by-step cues
- Set the Smith machine bar to about waist height.
- Stand close to the bar and position it in the crook of your elbows, with your arms bent and hands clasped together.
- Step back slightly so that your feet are shoulder-width apart and toes are slightly pointed out.
- Engage your core and keep your chest up as you begin to lower into a squat by bending at the hips and knees.
- Descend until your thighs are parallel to the ground or as far as your mobility allows.
- Push through your heels to return to the starting position, keeping your back straight and core engaged throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the bar is securely locked in place before beginning the exercise.
- Maintain a neutral spine throughout the movement to avoid unnecessary strain on your back.
- Focus on keeping your elbows close to your body to maintain control of the barbell.
- Use a moderate weight that allows you to perform the exercise with proper form.
- Breathe in as you lower into the squat and exhale as you push back up to standing.
- Keep your knees aligned with your toes to prevent inward or outward collapse during the squat.
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.
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.
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.
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.
Abdominal Crunches
Abdominal crunches are a core exercise that primarily targets the rectus abdominis muscle. This exercise helps in strengthening the core, improving posture, and enhancing overall abdominal endurance. It is performed by lying on your back and lifting your upper body towards your knees using your abdominal muscles.
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.
- Place your hands behind your head with elbows pointing outwards. Avoid pulling on your neck.
- Engage your core by drawing your belly button towards your spine.
- Lift your shoulder blades off the ground by contracting your abdominal muscles. Exhale as you lift.
- Pause briefly at the top of the movement, ensuring not to pull with your neck or arms.
- Inhale as you slowly lower back down to the starting position without letting your shoulders touch the ground completely.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your movements controlled and avoid using momentum to lift yourself.
- Focus on using your abs to lift rather than pulling with your neck or arms.
- Keep a small space between your chin and chest to avoid straining your neck.
- Exhale as you crunch up and inhale as you return to the starting position for better core engagement.
- Ensure that your lower back remains in contact with the mat throughout the exercise to protect your spine.
- Start with a manageable number of repetitions and gradually increase as you build strength.
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.
Standing Dumbbell Shoulder Press
The Standing Dumbbell Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, while also engaging the triceps and upper chest. This exercise enhances shoulder strength, stability, and overall upper body muscle coordination.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with an overhand grip.
- Engage your core to stabilize your body and maintain a neutral spine throughout the movement.
- Press the dumbbells upward until your arms are fully extended overhead, keeping your elbows slightly bent to avoid locking them out.
- Pause briefly at the top of the movement, ensuring that the dumbbells are directly above your shoulders.
- Slowly lower the dumbbells back to the starting position at shoulder height, maintaining control throughout the descent.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core tight to prevent excessive arching of your lower back during the press.
- Focus on a controlled tempo, both when pressing up and lowering the weights down.
- Ensure that your wrists remain straight and aligned with your forearms to reduce strain.
- Avoid flaring your elbows too far out to the sides; keep them slightly forward to protect your shoulder joints.
- Breath out as you press the weights up and inhale as you lower them down.
- Start with lighter weights to master proper form before progressing to heavier loads.
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.
Resistance Band Hip Adduction
The Resistance Band Hip Adduction exercise targets the inner thigh muscles, specifically the adductors. It involves using a resistance band to create tension, which helps in strengthening and toning the inner thighs. This exercise is beneficial for improving hip stability and overall lower body strength.
Muscle focus
Step-by-step cues
- Attach a resistance band to a sturdy anchor point at ankle height.
- Stand sideways to the anchor point and loop the free end of the band around your inside ankle.
- Step away from the anchor point until there is tension in the band.
- Stand with feet shoulder-width apart, keeping your core engaged and back straight.
- Shift your weight onto the leg farthest from the anchor point.
- Slowly bring the banded leg across your body towards the standing leg, keeping it straight.
- Pause briefly at the peak contraction, then slowly return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Ensure that the resistance band is securely anchored to prevent slipping during the exercise.
- Maintain a slight bend in your knees to reduce strain on your joints.
- Focus on controlled movements; avoid using momentum to swing your leg.
- Keep your core engaged throughout to maintain balance and stability.
- Start with a lighter resistance band and gradually increase as you build strength.
- Perform this exercise near a wall or sturdy object for support if needed.
Decline Dumbbell Bench Press
The Decline Dumbbell Bench Press is a compound exercise targeting the lower portion of the pectoral muscles, while also engaging the triceps and anterior deltoids. This exercise is performed on a decline bench, which allows for a greater emphasis on the lower chest compared to flat or incline variations.
Muscle focus
Step-by-step cues
- Set the bench to a decline angle of approximately 15 to 30 degrees.
- Lie back on the bench with your feet secured under the foot pads.
- Hold a dumbbell in each hand with an overhand grip, palms facing forward.
- Extend your arms straight above your chest, keeping a slight bend in your elbows.
- Lower the dumbbells slowly to the sides of your chest, maintaining control throughout the movement.
- Pause briefly at the bottom, then press the dumbbells back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains flat against the bench throughout the exercise to maintain stability.
- Focus on controlled movements; avoid using momentum to lift the weights.
- Keep your wrists straight and aligned with your forearms to prevent strain.
- Exhale as you press the dumbbells upward and inhale as you lower them.
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Engage your core muscles to help stabilize your body during the lift.
Band Biceps Curl
The Band Biceps Curl is an isolation exercise targeting the biceps brachii using a resistance band. This exercise helps in building strength and muscle endurance in the biceps, offering a variable resistance throughout the range of motion.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, placing the middle of the resistance band under your feet.
- Hold the handles or ends of the band with an underhand grip, palms facing forward, and arms fully extended by your sides.
- Keep your elbows close to your torso and maintain a slight bend in your knees.
- Exhale as you curl the band upwards by bending at the elbows, keeping your upper arms stationary.
- Continue curling until your biceps are fully contracted and the handles are at shoulder level.
- Pause briefly at the top of the movement, squeezing your biceps.
- Inhale as you slowly lower the handles back to the starting position, maintaining control over the band’s tension.
Technical tips
- Ensure your elbows remain close to your body throughout the exercise to maximize bicep engagement.
- Focus on a slow and controlled movement to increase muscle tension and effectiveness.
- Avoid using momentum; keep your movements smooth and deliberate.
- Adjust the band's tension by changing your stance width or using a different resistance level band.
- Keep your core engaged to maintain balance and stability during the exercise.
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.
Bulgarian Jump Squat
The Bulgarian Jump Squat is a dynamic lower-body exercise that combines elements of the Bulgarian split squat with a plyometric jump. It targets the quadriceps, hamstrings, glutes, and calves, while also enhancing balance, coordination, and explosive power.
Muscle focus
Step-by-step cues
- Begin by standing a few feet in front of a bench or elevated surface. Extend one leg back and place the top of your foot on the bench.
- Lower your hips into a squat position by bending your front knee, ensuring it aligns over your ankle. Your back knee should drop towards the ground.
- Explode upwards by pushing through your front heel, jumping as high as possible while keeping your back foot on the bench.
- Land softly on your front foot, immediately lowering back into the squat position to prepare for the next repetition.
- Complete the desired number of repetitions on one leg before switching to the other.
Technical tips
- Maintain a straight torso throughout the movement to ensure proper form and balance.
- Focus on driving through your front heel to maximize power and engagement of the glutes and quads.
- Keep your core engaged to stabilize your body during the jump and landing phases.
- Start with a lower bench height if you are new to this exercise to build confidence and technique.
- Perform the exercise in a controlled manner, emphasizing quality of movement over speed.
Standing Downward Dog
The Standing Downward Dog is a variation of the traditional Downward Dog yoga pose, performed while standing. It primarily targets the shoulders, hamstrings, calves, and back muscles, promoting flexibility and strength. This exercise is beneficial for improving posture and relieving tension in the upper body.
Muscle focus
Step-by-step cues
- Stand with your feet hip-width apart and arms at your sides.
- Inhale deeply and raise your arms overhead, keeping them straight.
- Exhale and hinge forward at the hips, lowering your torso until your hands reach the floor or a stable surface like a block.
- Keep your legs straight but not locked, allowing a slight bend in the knees if necessary.
- Press your palms firmly into the ground or surface, spreading your fingers wide.
- Extend your spine and push your hips upward and back, forming an inverted 'V' shape with your body.
- Hold the position for several breaths, maintaining even breathing.
- To release, slowly walk your hands back towards your feet and roll up to standing.
Technical tips
- Engage your core muscles to support your lower back during the movement.
- Focus on lengthening your spine rather than forcing your heels to touch the ground.
- If you have tight hamstrings, bend your knees slightly to maintain proper form.
- Keep your head between your arms and gaze towards your feet to avoid neck strain.
- Use yoga blocks under your hands if you cannot comfortably reach the floor.
- Maintain even weight distribution between hands and feet to prevent overloading any single area.
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.
