Basic Home Workout for Beginners

The following workout is meant for those of you who want to weight train at home. This workout is meant for beginners and will provide the foundation needed as you progress to higher levels of intensity. The program will help build stability, balance and allow room for strength improvement as you move forward.

The equipment you're going to need for this workout is as follows:

Basic Adjustable Bench Press
Barbell and weights
Dumbbells

Generally, this set up is very inexpensive. You can probably get this equipment new at Walmart for under $250. Go to a second hand store and you can probably get it for under $70.

Lets take a look at the workout schedule:

Day 1 - Monday	Day 2 - Tuesday	Day 3 - Wednesday	Day 4 - Thursday	Day 5 - Friday	Day 6 - Saturday	Day 7 - Sunday
Workout A	Rest	Cardio	Workout B	Rest	Cardio	Rest

Workout A - Monday - Legs
Exercise	Sets	Repetitions	Rest Periods
Barbell squats	3	12	50 seconds
Bench Press	3	12	50 seconds
Dumbbell Fly	2	12	40 seconds
One Arm Dumbbell Row	3	12	50 seconds
Seated Shoulder Press	3	12	50 seconds
Dumbbell Side Laterals	2	12	40 seconds
Lying Extensions	3	12	40 seconds
Barbell Curls	3	12	40 seconds
Shrugs	3	15	50 seconds
Standing Dumbbell Calf Raise	3	20	40 seconds
Crunches	3	20	40 seconds
Cardio	Perform for 15 to 20 minutes at moderate pace.

Workout B - Thursday
Exercise	Sets	Repetitions	Rest Periods
Dumbbell Squat	3	12	50 seconds
Dumbbell Lunges	2	12	50 seconds
Seated Dumbbell Press	3	12	40 seconds
Barbell Bent Over Row	3	12	50 seconds
Pull Over	2	12	50 seconds
Incline Dumbbell Bench Press	3	12	40 seconds
Seated Alternate Dumbbell Curls	3	12	40 seconds
Close Grip Bench Press	3	12	40 seconds
Shrugs	3	15	50 seconds
Standing Dumbbell Calf Raises	3	20	40 seconds
Leg Raise	3	20	40 seconds
Cardio	Perform for 15 to 20 minutes at moderate pace.

Workout Points
Duration:	12 weeks
Goal:	Improve balance and stability in addition to improving strength levels. Boost muscle tone and development
Method:	- 2 workouts weekly to start. After 5/6 weeks add an additional workout to the weekly schedule. - Full body workout each workout - 1 or 2 exercises per body part. - Repetition range is high. This is to ensure the muscle learns balance and stability. - 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. - In addition perform 2 / 20 - 25 minutes of cardio sessions per week. See schedule above.
Notes:	As mentioned, for the first 5 or 6 weeks, follow the schedule as is. If you feel you need to add another workout, cut the rest periods from two days to one day and workout 3 days per week. 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.

Back to top

Good luck and all the best,

Blake

Related Articles

5 day beginner workout

Absolute beginners guide to building muscle

Complete beginners guide to weight training

Are you making this critical muscle building mistake?

Back to top