Home Workout

by Manuel MedelS

Program Description

Simple full-body workout w/ limited resources

Program Overview

Level
Intermediate
Goal
Athletics, Muscle & Sculpting, Bodyweight Fitness
Equipment
At Home
Program Length
1 week
Time Per Workout
70 minutes
Created
Jan 19, 2026 11:34
Last Edited
Jan 20, 2026 12:38

Muscle Engagement

Front

Back

MuscleSet

Abs

12.4%

Front Delts

10%

Triceps

9%

Glutes

8.3%

Quadriceps

7.6%

Hamstrings

7.6%

Upper Back

7.2%

Chest

6.6%

Lats

6.2%

Biceps

5.5%

Middle Delts

5.5%

Rear Delts

4.5%

Forearms

2.8%

Lower Back

2.4%

Calves

2.1%

Stretching

1.4%

Adductors

1%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1A

Bicep Curl (Dumbbell)

3

15-20 reps

-

1B

Rear Delt Fly (Dumbbell)

3

15-20 reps

-

1C

Side Bend (Dumbbell)

3

15-20 reps

-

2A

Bulgarian Split Squat (Dumbbell)

3

6-12 reps

-

2B

Plank

2

1-2 mins

-

3A

Push Up

3

15-25 reps

-

3B

Dumbbell Row

3

10-15 reps

-

3C

Abs Crunch (Bodyweight)

3

10-20 reps

-

Day 2

1A

Pike Push Up

3

8-15 reps

-

1B

Single Leg Romanian Deadlift

3

12-20 reps

-

1C

Standing Calf Raise

3

20-30 reps

-

2A

Floor Press (Dumbbell)

3

15-25 reps

-

2B

Pullover (Dumbbell)

3

15-25 reps

-

2C

Hollow Hold

3

0.5-1 mins

-

3A

Diamond Push Up

2

10-20 reps

-

3B

Superman

2

15-25 reps

-

Day 3

1

Goblet Squat

3

15-25 reps

-

2

Single Arm Row (Dumbbell)

3

15-25 reps

-

3

Plank with Shoulder Taps

2

20-40 reps

-

4

Bulgarian Split Squat (Bodyweight)

2

12-20 reps

-

5

Lateral Raise (Dumbbell)

3

20-30 reps

-

6

Dead Bug

2

12-20 reps

-

7

Hammer Curl (Dumbbell)

2

20-30 reps

-

8

Tricep Dip (Bodyweight)

2

AMRAP

-

Day 1

1A

Bicep Curl (Dumbbell)

1 Set

1 Set

1 Set

15-20 Reps

15-20 Reps

15-20 Reps

-

-

-

1B

Rear Delt Fly (Dumbbell)

1 Set

1 Set

1 Set

15-20 Reps

15-20 Reps

15-20 Reps

-

-

-

1C

Side Bend (Dumbbell)

1 Set

1 Set

1 Set

15-20 Reps

15-20 Reps

15-20 Reps

-

-

-

2A

Bulgarian Split Squat (Dumbbell)

1 Set

1 Set

1 Set

6-12 Reps

6-12 Reps

6-12 Reps

-

-

-

2B

Plank

1 Set

1 Set

1-2 mins

1-2 mins

-

-

3A

Push Up

1 Set

1 Set

1 Set

15-25 Reps

15-25 Reps

15-25 Reps

-

-

-

3B

Dumbbell Row

1 Set

1 Set

1 Set

10-15 Reps

10-15 Reps

10-15 Reps

-

-

-

3C

Abs Crunch (Bodyweight)

1 Set

1 Set

1 Set

10-20 Reps

10-20 Reps

10-20 Reps

-

-

-

Day 2

1A

Pike Push Up

1 Set

1 Set

1 Set

8-15 Reps

8-15 Reps

8-15 Reps

-

-

-

1B

Single Leg Romanian Deadlift

1 Set

1 Set

1 Set

12-20 Reps

12-20 Reps

12-20 Reps

-

-

-

1C

Standing Calf Raise

1 Set

1 Set

1 Set

20-30 Reps

20-30 Reps

20-30 Reps

-

-

-

2A

Floor Press (Dumbbell)

1 Set

1 Set

1 Set

15-25 Reps

15-25 Reps

15-25 Reps

-

-

-

2B

Pullover (Dumbbell)

1 Set

1 Set

1 Set

15-25 Reps

15-25 Reps

15-25 Reps

-

-

-

2C

Hollow Hold

1 Set

1 Set

1 Set

0.5-1 mins

0.5-1 mins

0.5-1 mins

-

-

-

3A

Diamond Push Up

1 Set

1 Set

10-20 Reps

10-20 Reps

-

-

3B

Superman

1 Set

1 Set

15-25 Reps

15-25 Reps

-

-

Day 3

1

Goblet Squat

1 Set

1 Set

1 Set

15-25 Reps

15-25 Reps

15-25 Reps

-

-

-

2

Single Arm Row (Dumbbell)

1 Set

1 Set

1 Set

15-25 Reps

15-25 Reps

15-25 Reps

-

-

-

3

Plank with Shoulder Taps

1 Set

1 Set

20-40 Reps

20-40 Reps

-

-

4

Bulgarian Split Squat (Bodyweight)

1 Set

1 Set

12-20 Reps

12-20 Reps

-

-

5

Lateral Raise (Dumbbell)

1 Set

1 Set

1 Set

20-30 Reps

20-30 Reps

20-30 Reps

-

-

-

6

Dead Bug

1 Set

1 Set

12-20 Reps

12-20 Reps

-

-

7

Hammer Curl (Dumbbell)

1 Set

1 Set

20-30 Reps

20-30 Reps

-

-

8

Tricep Dip (Bodyweight)

1 Set

1 Set

AMRAP

AMRAP

-

-