Beginner Strength Home Gym Workout

Author Marnie Holley, NFPT, PROPTA CPT, AGATSU certified kettlebell instructor - level 2Fitness Level BeginnerType Strength
Days in Plan 6 Days Rest Between Sets:
4:00-5:00 minutes
Duration50 Min per session
Following each workout amd complete 20 minutes of cardio on machine of choice using 5 minute intervals of high intensity, then low intensity daily. This is a great weight loss home workout strength routine.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Abdominals
Ball Crunches Exercise Picture 1. Ball Crunches
Sets: 3Reps: 20
Medicine Ball Woodchoppers on Exercise Ball Exercise Picture 2. Medicine Ball Woodchoppers on Exercise Ball
Sets: 3Reps: 15
Notes:per side
Lying Leg Raises / Throwdowns Exercise Picture 3. Lying Leg Raises / Throwdowns
Sets: 3Reps: 20
Day 1 - Chest
Smith Machine Incline Press Exercise Picture 1. Smith Machine Incline Press
Sets: 3Reps: 8
Dumbbell Flys Exercise Picture 2. Dumbbell Flys
Sets: 3Reps: 8
Decline Press Exercise Picture 3. Decline Press
Sets: 3Reps: 8
Push Up Exercise Picture 4. Push Up
Sets: 3Reps: 15
Notes:rep out as many as you can to failure immediately following decline press
Day 2 - Back
Lat Pulldown Exercise Picture 1. Lat Pulldown
Sets: 3Reps: 8
Notes:wide grip
Back Dumbbell Row Exercise Picture 2. Back Dumbbell Row
Sets: 3Reps: 8
Notes:row both arms at same time, bent over or lying prone on an incline bench, neutral grip (palms facing in)
One Arm Row Exercise Picture 3. One Arm Row
Sets: 3Reps: 8
Notes:rotate palm 14 turn to reverse grip upon rowing
Ball Back Hyperextensions (Lower Back) Exercise Picture 4. Ball Back Hyperextensions (Lower Back)
Sets: 3Reps: 15
Notes:feet against a wall for support
Day 2 - Calf
Dumbbell Calf Raises with Exercise Ball Exercise Picture 1. Dumbbell Calf Raises with Exercise Ball
Sets: 3Reps: 20
Day 3 - Abdominals
Ball Crunches Exercise Picture 1. Ball Crunches
Sets: 3Reps: 20
Medicine Ball Woodchoppers on Exercise Ball Exercise Picture 2. Medicine Ball Woodchoppers on Exercise Ball
Sets: 3Reps: 15
Notes:per side
Lying Leg Raises / Throwdowns Exercise Picture 3. Lying Leg Raises / Throwdowns
Sets: 3Reps: 20
Day 3 - Shoulders
Smith Machine Incline Press Exercise Picture 1. Smith Machine Incline Press
Sets: 3Reps: 8
Notes:bench should be close to 90-degrees upright
Dumbbell Incline Lateral Raises Exercise Picture 2. Dumbbell Incline Lateral Raises
Sets: 3Reps: 8
Notes:elbows almost straight
Rear Raises (On the Ball) Exercise Picture 3. Rear Raises (On the Ball)
Sets: 3Reps: 12
Notes:use a ball or bench
Day 4 - Rest Day
Day 5 - Abdominals
Ball Crunches Exercise Picture 1. Ball Crunches
Sets: 4Reps: 20
Notes:20 second sets, rest 10 seconds between sets
Lying Leg Raises / Throwdowns Exercise Picture 2. Lying Leg Raises / Throwdowns
Sets: 3Reps: 20
Notes:20 second sets, 10 sec rest between sets
Day 5 - Arms
Overhead Tricep Extentions Exercise Picture 1. Overhead Tricep Extentions
Sets: 3Reps: 8
Notes:use upright of bench to support back
Incline Dumbbell Curls Exercise Picture 2. Incline Dumbbell Curls
Sets: 3Reps: 8
Tricep Pulldowns Exercise Picture 3. Tricep Pulldowns
Sets: 3Reps: 8
Notes:narrow grip (short straight bar)
21s Exercise Picture 4. 21s
Sets: 3Reps: 7
Notes:7 reps halfway up, 7 reps halfway down, 7 reps full-range consecutive
Day 6 - Hamstring
Leg Curl or Hamstring Curl Exercise Picture 1. Leg Curl or Hamstring Curl
Sets: 3Reps: 10
Notes:feet & knees together
Day 6 - Legs

With this log you will be able to print off as many sheets as required to track this workout.

Beginner Strength Home Gym Basics

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