Who the home workout program is for
This program is for anyone without access to a gym or who wants to start at home before joining one. Bodyweight builds muscle and strength on exactly the same principles as weights: when sets are taken close to fatigue, a light load grows muscle as well as a heavy one (Schoenfeld et al. 2017). The only difference is that progression comes from reps, tempo and harder variants instead of adding plates.
No equipment is required. A pair of dumbbells or a resistance band still makes the program clearly better, because pulling movements and legs get real load. The table gives a variant for every exercise depending on what you have.
Who this is not for
- If the long-term goal is maximal strength or a lot of muscle: bodyweight progression runs out at some point, and then the gym is the right place.
- Experienced lifters on the road: the program works for maintenance but does not replace heavy compound lifts.
- If push-ups or squats are not yet pain-free: start from the easier variants in the table and progress from there.
Workouts A and B
Two full-body workouts alternating: week 1 is A, B, A and week 2 is B, A, B. Rest 60-90 seconds between sets. Every row has a dumbbell or band variant plus an easier version if the base exercise is too hard.
Workout A: full body
| Exercise | Sets | Reps | Rest | RPE |
|---|---|---|---|---|
| Bodyweight squatDumbbells: goblet squat. Easier: squat to a chair. | 3 | 12-20 | 60-90 s | 8 |
| Push-upEasier: push-up against a table edge. Harder: feet elevated. | 3 | 8-15 | 60-90 s | 8 |
| Band seated rowDumbbells: one-arm row. No equipment: inverted row under a table. | 3 | 12-15 | 60 s | 8 |
| Glute bridgeDumbbells: hip thrust with the weight on your hips. Harder: single leg. | 3 | 12-15 | 60 s | 8 |
| PlankEasier: from the knees. Harder: alternate leg lifts. | 3 | 20-45 s | 45 s | 8 |
Workout B: full body
| Exercise | Sets | Reps | Rest | RPE |
|---|---|---|---|---|
| LungeDumbbells: weights in hand. Easier: step back and hold a chair. | 3 | 10-12 / leg | 60-90 s | 8 |
| Pike push-upDumbbells: standing overhead press. Band: press standing on the band. | 3 | 6-12 | 60-90 s | 8 |
| Inverted rowUnder a sturdy table. Dumbbells: bent-over row. Band: row from a door handle. | 3 | 8-12 | 60-90 s | 8 |
| Dumbbell single-leg deadliftNo equipment: the same movement unloaded or with a backpack. | 3 | 10 / leg | 60 s | 8 |
| Dead bugHarder: a band between hands and feet. | 3 | 8-10 / side | 45 s | 7 |
Exercise techniques and animations are in the exercise library: browse all exercises · RPE 7 = about 3 reps in reserve, RPE 8 = 2, RPE 9 = 1.
Weekly calendar
Three workouts with a rest day between each. A session takes 25-35 minutes, so it fits before work or after the kids are in bed.
- MonWorkout A
- Tue20-30 min walk
- WedWorkout B
- ThuRest
- FriWorkout A
- Sat10 min mobility or a walk
- SunRest
Progression over weeks 1-4
Without weights, progression comes from three tools: more reps, a slower lowering phase (3 seconds down) and a harder variant. Once you hit the top of the range in every set, move to the next tool. After four weeks start a new block with harder variants.
| Weeks | Sets | Load | Note |
|---|---|---|---|
| Week 1 | 2-3 sets per exercise | RPE 6-7, bottom of the range | Learn the movements. For each row pick the variant where you can do the bottom of the range cleanly. |
| Week 2 | 3 sets | RPE 7-8, reps up | Add 1-2 reps per set over last week. Planks +10 s. |
| Week 3 | 3 sets | RPE 8, tempo or a harder variant | Once the top of the range is filled: 3-second lowering or the next variant (for example feet elevated). |
| Week 4 | 2 sets (deload) and review | RPE 6-7 | Light week. Then a new 4-week block with your week 3 variants, or a move to the beginner gym program. |
How the program works
The backbone is the same movement patterns as at the gym: squat, step, press, pull, hip hinge and core bracing. Every muscle group is trained three times a week, which is an advantage with light loads, because a single session does not break down muscle the way a heavy gym session does.
With bodyweight a set has to go close to fatigue to build muscle. That is why the RPE in the table is 8: about two reps left at the end of the set. If you get 20 reps easily, the exercise is too easy and it is time for a harder variant, not endless reps.
A pair of 8-12 kg dumbbells or a resistance band set is the cheapest way to extend the life of the program, because pulling and leg exercises get real load from them. Once the four-week block has run twice and the variants run out, the beginner gym program is the natural next step.
Sources
- Schoenfeld et al. 2017, Journal of Strength and Conditioning Research: light and heavy loads produced similar hypertrophy when sets were taken close to failure.
- Schoenfeld, Ogborn & Krieger 2016, Sports Medicine: training a muscle group at least twice a week produced more hypertrophy than once a week.
- Helms et al. 2016, Strength and Conditioning Journal: a reps-in-reserve based RPE scale for regulating load, which also works for bodyweight exercises.
Free workout program by SisuLift. https://www.sisulift.app/en/workout-programs/home-workout-program
