At Home weekly workout guide for beginners.

Transform your training routine with this comprehensive 7-day At Home Weekly Workout Guide for Powerbuilding. Designed for beginners, this program focuses on building strength and muscle through a mix of bodyweight and dumbbell exercises, targeting all major muscle groups. Each session lasts approximately 60 minutes, ensuring you maximize your time while developing athleticism and power. With clear video demonstrations and a structured approach, you'll gain confidence and see results right from the comfort of your home. Get ready to elevate your fitness journey!

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Week 1

Floor Press (Dumbbell)

Push Up (Knees)

Standing Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Dips Between Chairs

ONLY PUSH

Goblet Squat

Romanian Deadlift (Dumbbell)

Hip Thrust (Dumbbell)

Standing Calf Raise

Hamstring Curl

Step-Up (Weighted)

Only LEGS

Floor Chest Fly (Dumbbell)

Bicycle Crunch

Tricep Kickback

Plank

PUSH+ ABS

Superman

Dumbbell Row

Shrug (Dumbbell)

Bicep Curl (Dumbbell)

Russian Twist (Dumbbell)

Lying Leg Raise

PULL+ABS

Rear Delt Fly (Dumbbell)

Bent Over Row (Dumbbell)

Hammer Curl (Dumbbell)

Good Morning (Bodyweight)

ONLY PULL

Abs Crunch (Bodyweight)

Side Bend (Dumbbell)

LEGS+ ABS

Cat Cow Stretch

World's Greatest Stretch

Couch Stretch with Reachovers

Hamstring Stretch with Rotation

Elevated Pigeon Stretch

Supine Spinal Twist Stretch

Thoracic Extension Stretch

Stretching

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