The best examples of 3 home gym workout plan examples (for real people, not fitness models)

Let’s start with the most accessible option. This is the first of our 3 examples of home gym workout plan examples and it’s built for people with:

• No heavy equipment
• Maybe a resistance band or two
• A yoga mat or just some floor space

Think of this as the “living room workout plan”. It’s perfect if you’re new to strength training or coming back after a break.

Weekly structure for this example of a beginner plan

For this first plan, aim for 3 strength days and 2 optional light cardio days. It might look like this:

• Monday: Full-body A (strength)
• Tuesday: Brisk walk or light cardio
• Wednesday: Full-body B (strength)
• Thursday: Rest or gentle stretching
• Friday: Full-body A (strength)
• Weekend: Optional walk, hike, or bike ride

If you’re very new, start with 2 strength days and build up.

Full-Body A (bodyweight-focused)

Move through each exercise in order. Rest 45–75 seconds between sets.

• Squats (bodyweight): 3 sets of 8–12 reps
  If you struggle, use a chair and perform sit-to-stand squats.

• Wall push-ups or incline push-ups (hands on counter or couch): 3 x 6–10
  As you get stronger, lower your hands to a lower surface.

• Glute bridges: 3 x 10–15
  Squeeze at the top for 2 seconds.

• Band rows (if you have a band; otherwise, doorframe isometrics): 3 x 10–15
  Anchor the band to a doorknob or sturdy object.

• Dead bug or basic crunches: 3 x 8–12 per side

• Marching in place or step-ups on a low step: 2–3 minutes easy pace

This is one of the best examples of a home gym workout plan for someone who’s intimidated by traditional gyms. The movements are familiar, joint-friendly, and can be done in a tiny space.

Full-Body B (band & tempo-focused)

• Reverse lunges or split squats (holding a chair for balance if needed): 3 x 6–10 per leg
• Band chest press (or floor push-ups if you’re ready): 3 x 8–12

• Hip hinge good mornings (hands on hips, slight bend in knees): 3 x 10–15
  Add a band around your shoulders and under your feet if you have one.

• Band pulldown or band pullover (anchored high): 3 x 10–15

• Side plank (knees down if needed): 2–3 x 15–25 seconds per side
• Fast feet or low-impact jumping jacks: 2–3 rounds of 20 seconds work, 40 seconds rest

How to progress this first example

To keep this example of a home gym workout plan working for you over months, you can:

• Add 1–2 reps to each set once it feels easy
• Add another set (for example, from 3 sets to 4)
• Slow the lowering phase of each rep to 3 seconds
• Use a slightly stronger band

For basic guidance on safe physical activity levels, you can cross-check with the CDC’s Physical Activity Guidelines here: https://www.cdc.gov/physicalactivity/basics/index.htm

2. Dumbbells & bench: one of the best examples of 3 examples of home gym workout plan examples

Now let’s move to the second of our 3 examples of home gym workout plan examples. This one is for you if you have:

• A pair of adjustable dumbbells (or a few pairs at different weights)
• A flat or adjustable bench (a sturdy box or step can work)
• Maybe a pull-up bar in a doorway

This plan gives you a more classic “gym feel” while still being 100% home-based.

Weekly structure for the dumbbell-focused example

Here’s how your week might look:

• Monday: Upper body
• Tuesday: Lower body + core
• Wednesday: Rest or light cardio
• Thursday: Upper body (variation)
• Friday: Lower body + core (variation)
• Weekend: Active recovery (walks, sports with friends, yard work)

You’re now training 4 days per week, but each session is still under 45 minutes for most people.

Upper Body Day 1

• Dumbbell bench press (flat or slight incline): 3–4 sets of 6–10 reps
• One-arm dumbbell row (hand and knee on bench): 3–4 x 8–12 per arm
• Dumbbell shoulder press (seated or standing): 3 x 8–10
• Dumbbell hammer curls: 2–3 x 10–12
• Dumbbell triceps overhead extension or kickback: 2–3 x 10–12
• Farmer carry (hold heavy dumbbells and walk): 3 x 20–30 seconds

Lower Body + Core Day 1

• Goblet squat: 3–4 x 8–12
• Dumbbell Romanian deadlift: 3–4 x 8–12
• Dumbbell reverse lunges: 3 x 6–10 per leg
• Glute bridge on bench (shoulders on bench, feet on floor): 3 x 10–15
• Dead bug or plank: 3 x 20–40 seconds

This is one of the best examples of a home gym workout plan if your main goal is to get stronger and build visible muscle using minimal gear.

Upper Body Day 2 (variation)

• Incline dumbbell bench or floor press: 3–4 x 6–10

• Pull-ups or band-assisted pull-ups: 3–4 x as many reps as you can with good form
  If you can’t do pull-ups yet, substitute band lat pulldowns.

• Dumbbell lateral raises: 3 x 10–15

• Dumbbell row (two-arm, chest supported on bench): 3 x 8–12
• Alternating dumbbell curls: 2–3 x 10–12
• Close-grip push-ups (hands closer together): 2–3 x 6–10

Lower Body + Core Day 2 (variation)

• Front-foot elevated split squat (rear foot on floor, front foot on small plate or book): 3 x 8–10 per leg
• Dumbbell sumo deadlift (wide stance): 3–4 x 6–10
• Step-ups onto bench or sturdy box: 3 x 8–10 per leg
• Single-leg Romanian deadlift (bodyweight or light dumbbells): 3 x 6–10 per leg
• Side plank + hip abduction (top leg lifts): 2–3 x 10 per side

Progressing this second example of a home gym workout plan

You can progress this example in a few simple ways:

• Increase the dumbbell weight once you can hit the top of the rep range for all sets
• Add a set to your main lifts
• Shorten rest slightly (but keep at least 60–90 seconds for heavy sets)

If you’re interested in how strength training supports long-term health (bone density, aging, metabolic health), the NIH summarizes research nicely here: https://www.nia.nih.gov/health/exercise-physical-activity

3. Garage gym style: advanced example of a home gym workout plan

The third of our 3 examples of home gym workout plan examples is for people with a more built-out setup, like a garage or basement gym. You might have:

• A barbell and plates
• A squat rack or power rack
• Adjustable bench
• Pull-up bar
• Maybe a kettlebell or two and some bands

This example leans into classic barbell training with a 4-day upper/lower split, plus conditioning.

Weekly structure for the garage gym example

• Monday: Heavy Lower
• Tuesday: Heavy Upper
• Wednesday: Conditioning or mobility
• Thursday: Volume Lower
• Friday: Volume Upper
• Weekend: Optional conditioning / sports / longer hike

This is one of the best examples if you want strength, muscle, and conditioning all from your home gym.

Heavy Lower Day

• Back squat: 4–5 sets of 3–5 reps (heavier weight, longer rest)
• Romanian deadlift (barbell or heavy dumbbell): 3–4 x 5–8
• Walking lunges (holding dumbbells or kettlebells): 3 x 8–10 steps per leg
• Standing calf raises (holding weight): 3 x 10–15
• Hanging leg raises or lying leg raises: 3 x 8–12

Heavy Upper Day

• Bench press (flat or slight incline): 4–5 x 3–5
• Weighted pull-ups or chin-ups (or bodyweight to failure): 4 x 4–8
• Overhead press (barbell or dumbbells): 3–4 x 5–8
• Barbell or chest-supported row: 3–4 x 6–10
• Optional arm finisher: 2 sets of curls + 2 sets of triceps extensions, 10–12 reps each

Conditioning / Mobility Day

Here’s where we pull in some 2024–2025 trends: short, high-intent conditioning and mobility work instead of slogging away on a treadmill for an hour.

Examples include:

• 10–15 minutes of intervals on a bike, rower, or just brisk walk + fast walk intervals
• Kettlebell swings: 10 sets of 10 with 30–40 seconds rest
• Short EMOM (every minute on the minute): 10–12 minutes of 5 push-ups + 8 air squats + 20 seconds plank
• Dedicated mobility: hips, thoracic spine, shoulders, 15–20 minutes

The idea is to raise your heart rate, break a sweat, and move in different patterns than your strength days.

Volume Lower Day

• Front squat or safety bar squat (if you have it): 4 x 6–8
• Deadlift (conventional or sumo): 3–4 x 3–5, moderate-heavy
• Hip thrusts (barbell across hips, shoulders on bench): 3–4 x 8–12
• Leg curls (band, slider, or stability ball): 3 x 10–15
• Farmer carries or suitcase carries: 3–4 x 30–40 seconds

Volume Upper Day

• Close-grip bench press or dumbbell bench: 4 x 6–10
• Chest-supported row or single-arm dumbbell row: 4 x 8–12
• Incline dumbbell press: 3 x 8–12
• Lat pulldown (band or cable) or chin-ups: 3–4 x 8–12
• Lateral raises + face pulls superset: 3 x 12–15 each
• Optional finisher: 5–10 minutes of light conditioning (bike, jump rope, or brisk walk)

For more on safe strength training form and injury prevention, Mayo Clinic has a helpful overview: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

How to choose between these 3 examples of home gym workout plan examples

Now that you’ve seen three real examples of home gym workout plan structures, here’s how to pick the right one for you.

Match your equipment

• If you only have bodyweight and maybe a band or two, Example 1 is your best starting point.
• If you own dumbbells and a bench, Example 2 gives you the most bang for your buck.
• If you’ve built a full or semi-full garage gym, Example 3 is the most complete example of a home gym workout plan for strength and muscle.

Match your schedule

• Busy and overwhelmed? 2–3 days per week from Example 1 works just fine.
• Ready for 4 days per week? Example 2 or Example 3 will feel great.

Match your experience

• New to lifting or returning after a long break? Start with Example 1, then graduate to Example 2.
• Comfortable with barbell lifts and tracking numbers? Example 3 is your playground.

Whichever you choose, remember: consistency beats perfection. None of these are magic; they’re just clear, realistic examples of 3 examples of home gym workout plan examples that you can actually stick to.

6 more real examples of how to adapt these plans

To make this even more practical, here are real examples of how people tweak these plans in everyday life:

• A parent with toddlers uses Example 1, but breaks it into 10-minute chunks throughout the day.
• A remote worker uses Example 2, lifting during lunch breaks four days a week.
• A weekend warrior uses Example 3, but shifts Heavy Lower to Tuesday so legs aren’t trashed for Saturday hikes.
• Someone training for a 5K keeps Example 1 twice a week and adds two dedicated run days.
• A person with cranky knees swaps squats for box squats and step-ups in any of the three plans.
• An older adult focuses on Example 1, emphasizing balance moves like single-leg stands and slow, controlled sit-to-stands.
• A home worker with only kettlebells merges Example 2 and 3, substituting kettlebell swings, goblet squats, and kettlebell presses for most dumbbell/barbell moves.

These are the kinds of real examples that show how flexible these 3 examples of home gym workout plan examples can be when you treat them as templates, not rigid rules.

FAQ: examples of common questions about home gym workout plans

What are some good examples of beginner home gym workout plans?

Good beginner examples include full-body routines like the Beginner Bodyweight & Bands plan above: 2–3 days per week of squats, push-ups (or wall push-ups), rows with bands, glute bridges, and simple core work. The key is repeating the same movements often enough to get better at them.

Can I build muscle with just a home gym workout plan?

Yes. As long as you progressively challenge your muscles (more reps, more sets, more weight, or slower tempo over time), you can build muscle using any of the 3 examples of home gym workout plan examples here. Nutrition and sleep matter a lot too; WebMD has a straightforward overview of muscle-building basics and protein needs here: https://www.webmd.com/fitness-exercise/building-muscle

How many days per week should a home gym workout plan include?

Most people do well with 3–4 days per week. Two days can still work if you’re consistent and push yourself. The examples include 3-day, 4-day, and 5-day structures so you can choose what fits your life instead of forcing your life to fit a plan.

What is an example of a home gym workout for fat loss?

A simple example of a home gym workout for fat loss would be combining Example 1 or 2 (3–4 days of strength training) with 2–3 days of brisk walking or intervals. Fat loss depends mostly on your overall calorie balance, but strength training helps you keep muscle while you lose weight.

Do I need cardio if I follow one of these home gym workout plan examples?

You don’t need traditional cardio machines, but some form of regular movement that raises your heart rate is strongly recommended for heart health and stamina. That might be walks, bike rides, short interval sessions, or the conditioning day in Example 3.

If you’ve been scrolling social media looking for the best examples of 3 examples of home gym workout plan examples, save yourself the rabbit hole. Pick one of these three, print it or screenshot it, and run it for 6–8 weeks. Adjust the weights, reps, or rest as you go. That’s how real progress happens—one simple, repeatable plan at a time.