Basic 6 Day Home Workout for Beginners

I recieved the following question the other day from one of the readers of Building Muscle 101:

"Hi Blake,

My name is Kevin I am 37 years old and I recently wanted to get started working out because I would like a tighter and more muscular body. I have been reading your website and researching exercises and routines. I was wondering if you would help me create a routine where I can work out Monday-Saturday and focus on a different body section each day. I saw similar routines on your website but they seemed geared towards gym workouts. I prefer to work out at home with my standard weights and weight bench.

I have just a normal weight bench with a barbell rack. I would say I am a beginner because it has been some time since I have worked out. I do not take supplements but will be looking into that a little later on. I am 6 ft and about 175 lbs. I am looking to build my whole body from neck to legs. I plan on being aggresive with my work outs but just need the help to go in the right direction. I am a big fan of your website. I also want to look into a better nutrition plan because I currently have none.

If you could give me some advise as to which direction I could go I would appreciate it. Thank you again."

Thanks Kevin,

The first thing we'll do is work on a basic home workout that will provide you with the foundation you need as you progress to higher levels of intensity.

Since you're a beginner we'll design a program that will help build stability, balance and allow room for strength improvement as you move forward.

Lets take a look at the schedule:

Day 1 - Monday
Day 2 - Tuesday
Day 3 - Wednesday
Day 4 - Thursday
Day 5 - Friday
Day 6 - Saturday
Day 7 - Sunday

Shoulders / Abs
Back / Traps
Chest / Abs


Monday - Shoulders / Abs
Exercise Sets Repetitions Rest Periods
Seated Shoulder Press 3 12 50 seconds
Arnold Press 3 12 50 seconds
Standing Side Laterals 2 12 40 seconds
Leg Raise 3 12 50 seconds
Cardio Perform for 15 to 20 minutes at moderate pace.

Tuesday - Back / Traps
Exercise Sets Repetitions Rest Periods
Dead Lift 3 12 50 seconds
Dumbbell Pull Over 2 12 50 seconds
Barbell Rows 3 12 50 seconds
One Arm Dumbbell Row 2 12 40 seconds
Shrugs 3 12 50 seconds
Cardio Perform for 15 to 20 minutes at moderate pace.

Wednesday - Legs
Exercise Sets Repetitions Rest Periods
Barbell Squats 3 12 50 seconds
Lunges 3 12 50 seconds
Stiff Leg Deadlifts 2 12 40 seconds
Dumbbell Calf Raise 3 12 50 seconds
Cardio Perform for 15 to 20 minutes at moderate pace.

Thursday - Chest / Abs
Exercise Sets Repetitions Rest Periods
Bench Press 3 12 50 seconds
Incline Dumbbell Press 3 12 50 seconds
Flat Bench Fly 2 12 40 seconds
Leg Raise 3 12 50 seconds
Cardio Perform for 15 to 20 minutes at moderate pace.

Friday - Biceps / Forearms
Exercise Sets Repetitions Rest Periods
Barbell Curls 3 12 50 seconds
Seated Alternate Dumbbell Curls 3 12 50 seconds
Wrist Curls 2 12 40 seconds
Cardio Perform for 15 to 20 minutes at moderate pace.

Saturday - Triceps
Exercise Sets Repetitions Rest Periods
Close Grip Bench Press 3 12 50 seconds
Seated Triceps Extension 3 12 50 seconds
Kickbacks 2 12 40 seconds
Cardio Perform for 15 to 20 minutes at moderate pace.

Workout Points



12 weeks


Improve balance and stability in addition to improving strength levels. Boost muscle tone and development


- 6 workouts weekly.

- One major muscle group trained once. Abs are trained twice per week.

- 2 to 4 exercises per body part.

- Repetition range is high. This is to ensure the muscle learns balance and stability.

- Use spill over to train muscle once directly and once indirectly during the week.

- Rest periods allow for muscle recovery while keeping the workout pace fluid and consistent.

- Cardio work at the end of each workout - 15 - 20 minutes of medium intensity. This may include walking, swimming, cycling, treadmill, or other low impact cardio exercises.


After 5 or 6 weeks feel free to add more sets, repetitions or additional exericses to the routine.

Weight Increments: Once you are able to complete all repetitions on your last set (unassisted), increase the weight by 10% to 15% for your next workout for the same exercise.

Rest: As indicated. rest the recommended time in between sets. Once an exercise is complete, immediately set up and perform the next exercise.

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For your nutritional needs, you will need to eat a clean diet void of any junk food. To build muscle, you need to eat enough clean food to sustain muscle growth. To do this, you need to put your body in a calorie surplus. You mentioned that your current weight is 175 pounds at 6 feet tall. To build a tighter and more muscular body, you need to start eating over and above what your body needs to sustain its current body weight. Sorry Kevin, there's no getting around this fact. You need to eat alot of clean food designed to build muscle and strength.

Ideally, you should be eating at least 3,000 to 3,500 calories per day. This will ensure your body is always in a positive nitrogen balance (growth state) in order to start building muscle and sustaining new muscle growth.

I'm not going to get into details here as I've previously written about nutrition and gaining muscular weight. Try reading these articles to start putting together a solid nutritional plan.

Basic muscle building nutrition

Eating to build lean muscle mass

Eating more to burn fat and build muscle mass

To ensure you don't gain too much fat, keep your calories in the 3,000 to 3,500 range and monitor your weight and body fat. The cardio in the weight training program will also help boost your metabolism and keep your calories under control.

To help boost strength levels and help maintain protein levels, I suggest using the following supplements:

- Creatine - Drink 30 minutes prior to working out

- Meal Replacement or Protein Poweder - Drink once immediately upon waking up and another after working out

- Vitamin Pack - Have after breakfast

I hope this helps Kevin,


Related Articles

Best time to take whey protein

Should you take creatine?

Using body type training to build lean hard muscle mass

Supplements that help pack on the beef

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