Home workout routines

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Training at home does not mean giving up results. With bodyweight, resistance bands or a pair of dumbbells you can apply progressive overload just like in a gym: adding reps, cutting rest, slowing the eccentric phase or moving to harder variations. These routines are generated using only the equipment you say you have.

79 exercises available for this setup

Pick your goal and the days you can train. Each routine is generated with periodization, effort control (RIR) and automatic progression.

Choose your goal

Hypertrophy

• Hypertrophy · 2 days
• Hypertrophy · 3 days
• Hypertrophy · 4 days
• Hypertrophy · 5 days
• Hypertrophy · 6 days

Strength

• Strength · 2 days
• Strength · 3 days
• Strength · 4 days
• Strength · 5 days
• Strength · 6 days

Fat loss

• Fat loss · 2 days
• Fat loss · 3 days
• Fat loss · 4 days
• Fat loss · 5 days
• Fat loss · 6 days

Body recomposition

• Body recomposition · 2 days
• Body recomposition · 3 days
• Body recomposition · 4 days
• Body recomposition · 5 days
• Body recomposition · 6 days

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Resistance bands or weights: what a meta-analysis on strength measured

Training at home usually runs into the same limit: there is no room or budget for a set of dumbbells that reaches serious weights. Resistance bands are the cheap alternative, and the question is whether they genuinely do the same job or are a second-rate substitute.

Lopes, Machado, Micheletti and colleagues published a systematic review with meta-analysis of eight studies in SAGE Open Medicine in 2019, comparing training with elastic resistance — bands and tubes — against conventional resistance — machines and dumbbells. Both produced equivalent strength improvements in the lower and upper body alike, with no significant differences across populations or protocols.

For a home routine that has a very practical meaning: a set of bands of different tensions is probably the cheapest progression tool there is, and combined with bodyweight it covers most of what you need. If you are going to train without equipment, here is the list of bodyweight exercises sorted by muscle group.

The limit of the finding: eight studies measuring strength, not hypertrophy, so what it supports is that bands do not cost you strength compared with weights, not that they give exactly the same result in everything.

Other training setups

• Beginner gym workout routines
• Intermediate gym workout routines
• Advanced gym workout routines
• Dumbbell workout routines for home or gym
• Gym workout plans and routines
• Full body workout: 2, 3 and 4 days, gym or home
• Push pull legs (PPL) routine: 3, 5 and 6 days
• 4-day upper lower workout routine
• Gym workout routines for women
• Strength routines for adults over 55

Learn the theory

Home workout with no equipment: train with bodyweight

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