Workout Routine

Free

Bodybuilding Home Training Program

by Kaliradman

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A random collection of exercises. It’s a fully structured, periodised, alternating‑week training system designed around your specific constraints and goals. Every exercise, every set‑and‑rep scheme, and every pairing of muscle groups has been chosen to give you the maximum possible muscle‑building, fat‑burning, posture‑correcting stimulus using nothing more than a barbell, dumbbells, and a thick yoga mat. No bench. No rack. No gym membership. Just you, your living room, and the work.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Day 1 - Chest and Shoulders

Standing Dumbbell Squeeze Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Standing Dumbbell Squeeze Press

4×12

Dumbbell Pull Over (Floor)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbbell Pull Over (Floor)

3×12

Seated Dumbbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Seated Dumbbell Overhead Press

4×10

Dumbbell Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Dumbbell Lateral Raise

3×15

Dumbbell Front Raise (Alternating)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbbell Front Raise (Alternating)

3×12

Day 2 - Back and Triceps

Barbell Bent-Over Row (Underhand)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Barbell Bent-Over Row (Underhand)

4×8

Single-Arm Dumbbell Row (Mat Supported)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Single-Arm Dumbbell Row (Mat Supported)

3×12

Dumbbell Pull Over (Floor)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbbell Pull Over (Floor)

3×12

Close-Grip Barbell Floor Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Close-Grip Barbell Floor Press

3×10

Lying Dumbbell Triceps Extension (Skull Crusher)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Lying Dumbbell Triceps Extension (Skull Crusher)

3×12

Dumbbell Triceps Kickback (Both Arms)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Dumbbell Triceps Kickback (Both Arms)

3×15

Day 3 - Abs and Legs

Goblet Squats (Dumbbell)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Goblet Squats (Dumbbell)

4×10

Dumbbell Reverse Lunge (Alternating)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbbell Reverse Lunge (Alternating)

3×12

Dumbbell Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbbell Romanian Deadlift

3×12

Barbell Hip Thrust (Floor)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Barbell Hip Thrust (Floor)

3×12

Dumbbell Calf Raises (Single Leg)

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Dumbbell Calf Raises (Single Leg)

3×20

Barbell Ab Rollout (Kneeling)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Barbell Ab Rollout (Kneeling)

3×12

Weighted Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Weighted Russian Twists

3×20

Day 4 - Chest and Biceps

Dumbbell Floor Press (Neutral Grip)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Dumbbell Floor Press (Neutral Grip)

4×10

Single-Arm Dumbbell Floor Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Single-Arm Dumbbell Floor Press

3×10

Dumbbell Squeeze Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Dumbbell Squeeze Press

3×15

Barbell Curl (Standing)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Barbell Curl (Standing)

3×10

Seated Dumbbell Curl (Cross-Legged)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Seated Dumbbell Curl (Cross-Legged)

3×12

Dumbbell Hammer Curl (Standing)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Dumbbell Hammer Curl (Standing)

3×15

Day 5 - Back and Shoulder

Barbell Deadlift (Conventional)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec
4
–
–
5
60 sec

Barbell Deadlift (Conventional)

4×5

Dumbbell Row (Both Arms, No support)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Dumbbell Row (Both Arms, No support)

3×10

Wide-Grip Barbell Bent-Over Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Wide-Grip Barbell Bent-Over Row

3×10

Standing Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Standing Barbell Overhead Press

4×8

Dumbbell Lateral Raise (Seated)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Dumbbell Lateral Raise (Seated)

3×15

Dumbbell Reverse Fly (Bent-Over)

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Dumbbell Reverse Fly (Bent-Over)

3×20

Day 6 - Biceps and Triceps

Barbell Close Grip Floor Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Barbell Close Grip Floor Press

4×8

Overhead Dumbbell Tricep Extension (Two Hands)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overhead Dumbbell Tricep Extension (Two Hands)

3×12

Dumbbell Triceps Kickback (Single-Arm, Supported)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Dumbbell Triceps Kickback (Single-Arm, Supported)

3×15

Barbell Drag Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Barbell Drag Curl

3×12

Dumbbell Concentration Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbbell Concentration Curl

3×12

Dumbbell Hammer Curl (Mat Roll)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Dumbbell Hammer Curl (Mat Roll)

3×15

Day 7 - Rest Day

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5