Strength, and some hypertrophy as well. At home

Unlock your strength potential with this comprehensive 7-day program designed for home workouts. Each day focuses on a blend of heavy lifts and hypertrophy exercises, ensuring you build muscle and power effectively. With a variety of barbell and machine movements, including deadlifts, squats, and push-ups, you'll challenge every major muscle group. Perfect for those looking to maximize their training without the need for a gym, this program is your roadmap to achieving impressive gains in just one week.

The purpose of this program is to help people who train their legs at the gym, and the upper body at home to save time from the gym. Also, you choose how much time you spend working out. I only put 90 minutes, since that is the sum, and leg days will take longer.

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Week 1

Deadlift (Barbell)

Squat (Low Bar)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Hip Abductor (Machine)

Dead Hang

Push Up (Weighted)

Incline Bench Press (Barbell)

Overhead Press (Barbell)

Pull-Up (Weighted)

Chest Supported Row (Machine)

Meadow Row

Rear Delt Fly (Dumbbell)

Dragon Flag

Roman Chair Sit Up

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Skull Crusher (Barbell)

Preacher Curl (Barbell)

Bicep Curl (Barbell)

Reverse Wrist Curl (Barbell)

Wrist Curls

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Dip (Weighted)

Incline Curl (Dumbbell)

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