Workout Routine

Bodybuilding Home Training Program

by Kaliradman

A random collection of exercises. It’s a fully structured, periodised, alternating‑week training system designed around your specific constraints and goals. Every exercise, every set‑and‑rep scheme, and every pairing of muscle groups has been chosen to give you the maximum possible muscle‑building, fat‑burning, posture‑correcting stimulus using nothing more than a plastic barbell, plastic dumbbells, and a thick yoga mat. No bench. No rack. No gym membership. Just you, your living room, and the work.

Workouts

Day 1 - Chest and Shoulders

Standing Dumbbell Squeeze Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Standing Dumbbell Squeeze Press

4 sets

Dumbbell Pull Over (Floor)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbbell Pull Over (Floor)

3 sets

Seated Dumbbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Seated Dumbbell Overhead Press

4 sets

Dumbbell Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Dumbbell Lateral Raise

3 sets

Dumbbell Front Raise (Alternating)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbbell Front Raise (Alternating)

3 sets

Day 2 - Back and Triceps

Barbell Bent-Over Row (Underhand)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Barbell Bent-Over Row (Underhand)

4 sets

Single-Arm Dumbbell Row (Mat Supported)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Single-Arm Dumbbell Row (Mat Supported)

3 sets

Dumbbell Pull Over (Floor)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbbell Pull Over (Floor)

3 sets

Close-Grip Barbell Floor Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Close-Grip Barbell Floor Press

3 sets

Lying Dumbbell Triceps Extension (Skull Crusher)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Lying Dumbbell Triceps Extension (Skull Crusher)

3 sets

Dumbbell Triceps Kickback (Both Arms)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Dumbbell Triceps Kickback (Both Arms)

3 sets

Day 3 - Abs and Legs

Goblet Squats (Dumbbell)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Goblet Squats (Dumbbell)

4 sets

Dumbbell Reverse Lunge (Alternating)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbbell Reverse Lunge (Alternating)

3 sets

Dumbbell Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbbell Romanian Deadlift

3 sets

Barbell Hip Thrust (Floor)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Barbell Hip Thrust (Floor)

3 sets

Dumbbell Calf Raises (Single Leg)

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Dumbbell Calf Raises (Single Leg)

3 sets

Barbell Ab Rollout (Kneeling)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Barbell Ab Rollout (Kneeling)

3 sets

Weighted Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Weighted Russian Twists

3 sets

Day 4 - Chest and Biceps

Dumbbell Floor Press (Neutral Grip)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Dumbbell Floor Press (Neutral Grip)

4 sets

Single-Arm Dumbbell Floor Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Single-Arm Dumbbell Floor Press

3 sets

Dumbbell Squeeze Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Dumbbell Squeeze Press

3 sets

Barbell Curl (Standing)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Barbell Curl (Standing)

3 sets

Seated Dumbbell Curl (Cross-Legged)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Seated Dumbbell Curl (Cross-Legged)

3 sets

Dumbbell Hammer Curl (Standing)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Dumbbell Hammer Curl (Standing)

3 sets

Day 5 - Back and Shoulder

Barbell Deadlift (Conventional)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec
4
–
–
5
60 sec

Barbell Deadlift (Conventional)

4 sets

Dumbbell Row (Both Arms, No support)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Dumbbell Row (Both Arms, No support)

3 sets

Wide-Grip Barbell Bent-Over Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Wide-Grip Barbell Bent-Over Row

3 sets

Standing Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Standing Barbell Overhead Press

4 sets

Dumbbell Lateral Raise (Seated)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Dumbbell Lateral Raise (Seated)

3 sets

Dumbbell Reverse Fly (Bent-Over)

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Dumbbell Reverse Fly (Bent-Over)

3 sets

Day 6 - Biceps and Triceps

Barbell Close Grip Floor Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Barbell Close Grip Floor Press

4 sets

Overhead Dumbbell Tricep Extension (Two Hands)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overhead Dumbbell Tricep Extension (Two Hands)

3 sets

Dumbbell Triceps Kickback (Single-Arm, Supported)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Dumbbell Triceps Kickback (Single-Arm, Supported)

3 sets

Barbell Drag Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Barbell Drag Curl

3 sets

Dumbbell Concentration Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbbell Concentration Curl

3 sets

Dumbbell Hammer Curl (Mat Roll)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Dumbbell Hammer Curl (Mat Roll)

3 sets

Day 7 - Rest Day

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets