Looking to improve your fitness and lose weight or may be losing fat and build muscle at home then this All In One Home Gym Workout Plan is best for you but you must follow it properly with right diet according your fitness goals. 

Some time with every day doing gym workout won’t work or maybe we have some job restrictions or need to stay at home on the weekends. So this is the best workout for you with gym exercises along with a few day’s home workouts for change and challenge our body for fast improvements.

All In One Home Gym Workout Plan

Instructions:

You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.

It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.

Note – Click on Any Exercise Name you can get the full guide video.

Day 1 Monday: Legs, chest

Legs:

Exercises:
1. Barbell Squat
Sets 3 Reps 5 Rest 1 Min
2. Barbell Deadlift
Sets 3 Reps 5 Rest 1 Min
3. Dumbbell Sumo Squat
Sets 3 Reps 12 Rest 1 Min
4. Standing Calf raise with dumbbell
Sets 5 Reps 15 Rest 1 Min

Chest:

1. Regular Grip Incline Barbell Bench Press
Sets 3 Reps 15 Rest 1 Min
2. Low Cable Cross Over
Sets 3 Reps 15 Rest 1 Min
3. Flat Bench Dumbbell Chest Press
Sets 3 Reps 15 Rest 1 Min
4. Body weight Plank Hold
Sets 3 Reps Maximum Hold Rest 1 Min
5. Glute Bridge
Sets 3 Reps 15 Rest 1 Min

Day 2 Tuesday: Back, Abdominal

Back:

Exercises:
1. Single Arm Dumbbell Row
Sets 3 Reps 12 Rest 1 Min
2. Wide Grip Lat Pull Down Or Assisted Pull-Up
Sets 5 Reps 12 Rest 1 Min
3. Cable Push Down
Sets 4 Reps 15 Rest 1 Min
4. Super Man with Twist
Sets 4 Reps 15 Rest 1 Min

Abdominal

Exercises:
1. Bottoms Up On the Mat
Sets 3 Reps 12 Rest 1 Min
2. Double Crunches !
Sets 3 Reps 12 Rest 1 Min
3. Jackknife Sit-Ups
Sets 3 Reps 12 Rest 1 Min
4. Side Plank Hip Lift
Sets 3 Reps 12 Rest 1 Min
5. Body weight Plank Hold
Sets 3 Reps Maximum hold Rest 1 Min

Day 3 Wednesday: Shoulder & Cardio

Shoulder:

Exercises:
1. Seated Barbell Shoulder Press Or Standing Cable Shoulder Press
Sets 3 Reps 12 Rest 1 Min
2. Seated Bent over Rear Deltoids Raise
Sets 3 Reps 12 Rest 1 Min
3. Upright Barbell Row
Sets 3 Reps 12 Rest 1 Min
4. Incline Bench Front Barbell Raise
Sets 3 Reps 12 Rest 1 Min
5. Opposite Arm and Leg Raise
Sets 3 Reps 12 Rest 1 Min

Cardio

You can do cardio after workout for 20 to 30 min jogging Type Cardio

Day 4: Arms and Abdominals

Arms

Biceps:

1. Dumbbell Standing Biceps Curl Or Standing Biceps Cable Curl
Sets 3 Reps 12 Rest 1 Min
2. Standing Normal Grip Barbell Curl
Sets 3 Reps 12 Rest 1 Min
3. Alternate Standing Hammer Curl
Sets 3 Reps 12 Rest 1 Min

Triceps:

1. Barbell Skull Crushers or Cable Bent Over Triceps Extension
Sets 3 Reps 12 Rest 1 Min
2. Cable Push Down
Sets 3 Reps 12 Rest 1 Min
3. Reverse Grip Triceps Pushdown
Sets 3 Reps 12 Rest 1 Min

Forearms:

1. Seated Palm Up Barbell Wrist Curl
Sets 5 Reps 12 Rest 1 Min

Abdominal

Exercises:
1. X-Crunches
Sets:3 Reps:12 Rest:30 Seconds
2. Plank Hops
Sets:3 Reps:12 Rest:30 Seconds

Day 5 Friday: Cardio and Legs

Cardio

You can do do today cardio as your warm up for 20 min only jogging type cardio

Legs:

Exercises:
1. Barbell Squat
Sets 3 Reps 5 Rest 1 Min
2. Barbell Deadlift
Sets 3 Reps 5 Rest 1 Min
3. Dumbbell Sumo Squat
Sets 3 Reps 12 Rest 1 Min
4. Standing Calf raise with dumbbell
Sets 4 Reps 15 Rest 1 Min
5. Super Man With Twist
Sets 3 Reps 12 Rest 1 Min
6. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
7. Swimming Exercise

Day 6 Saturday: Chest, Shoulder & Plank Hold

Chest:

Exercises:
1. Regular Grip Incline Barbell Bench Press
Sets 3 Reps 15 Rest 1 Min
2. Low Cable Cross Over
Sets 3 Reps 15 Rest 1 Min
3. Flat Bench Dumbbell Chest Press
Sets 3 Reps 15 Rest 1 Min

Shoulder:

Exercises:
1. Seated Barbell Shoulder Press Or Standing Cable Shoulder Press
Sets 3 Reps 12 Rest 1 Min
2. Seated Bent over Rear Deltoids Raise
Sets 3 Reps 12 Rest 1 Min
3. Upright Barbell Row
Sets 3 Reps 12 Rest 1 Min
4. On Mat Feet together Leg raise!
Sets 3 Reps 12 Rest 1 Min
5. Body weight Plank Hold
Sets 3 Reps Maximum Hold Rest 1 Min
6. Glute Bridge
Sets 3 Reps 12 Rest 1 Min

Day 7 – Rest

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Disclaimer:

We serve as trainers and mentors who help you reach your fitness, wellness, and health goals. As you know every individual is different so their nutrition and fitness plans. The information we provide is based on our personal experience as an online fitness trainer and nutritionist. So You must consult with your physician before following any training or diet plans on this website.