10 Week Home Workout Plan with Free PDF (No Gym)

Recently I designed a 10 week home workout plan for my clients who want to put on some muscles and achieve the best physique. But when I realized there could be numerous people looking for the same plan, I decided to hand it out to everyone looking for it.

I’ve made some changes to that plan so people of all age groups and fitness levels can use it. This program will give you a structure to follow and help you reach your goals.

I’ll also attach a 10 week workout plan pdf so you can download it for future use.

Who can follow this home workout program?

This program is suitable for those who work out at home with little to no equipment, especially for building muscle and improving shape.

I’ve designed this plan in a way that people of all age groups and fitness levels can use this 10 week workout plan at home to improve their body composition.

So, whether you’re a male or female, if you’re looking for an effective and easy-to-follow home workout routine, you can save it.

Related: The Best 21-Day Home Workout Plan w/PDF

Summary of 10 week no-gym home workout plan

Routine TypeFull-Body and Push-Pull
Program Duration10 Weeks
Program GoalBuild Strength, Muscle, and Endurance
Workout LevelBeginners to Intermediate
Target GenderMale and Female
Frequency4 days a week

Additional information about the program:

  • Exercise types: I’ve included a variety of exercises in this program, such as body weight, dumbbell, and resistance band exercises. However, if you’re looking for only the bodyweight home workout routine, you can follow this 4-week program.
  • Equipment needed: Having a variety of workout tools, such as dumbbells, resistance bands, and workout bench, helps you train efficiently and elicit maximum results compared to only bodyweight training. So it’s worth buying some equipment because you’re investing in your health, not in equipment.
  • Routine Type: This program includes total body training for the first five weeks and the push-pull split for the rest five weeks.
  • Duration of one session: One workout session can be 45 to 60 minutes long.
  • The optimum interval time between sets: The optimum rest time between sets will be 1-2 minutes. However, you can increase the time if you feel out of breath.
  • Warm-up exercises: It’s good to warm up for at least five minutes before main exercises to increase your performance and minimize the risk of injuries.1Park HK, Jung MK, Park E, Lee CY, Jee YS, Eun D, Cha JY, Yoo J. The effect of warm-ups with stretching on the isokinetic moments of collegiate men. J Exerc Rehabil. 2018 Feb 26;14(1):78-82. doi: 10.12965/jer.1835210.605. PMID: 29511656; PMCID: PMC5833972. You can do multiple exercises, such as jumping jacks, burpees, high knees, squat jumps, mountain climbing, and shoulder tap to pump your heart and increase your blood flow.

The Ultimate 10 Week Home Workout Plan for Male and Female

no-gym home workout

Week 1

Monday

ExerciseMuscle WorkedReps
Push-upChest and Triceps15 x 2
Bodyweight SquatLegs20 x 2
Incline Dumbbell Bench PressChest12 x 3
Dumbbell Overhead PressShoulder12 x 3
Bench DipsTriceps10 x 3
Bird Dog PlankAbs & Lower Back10 x 2

Tuesday

ExerciseMuscle WorkedReps
Dumbbell Front LungesLegs10 x 2
Bodyweight Step-upLegs10 x 3
Bent-over Dumbbell RowBack12 x 3
Dumbbell Reverse FlyRear Delt & Trap10 x 3
Alternate Dumbbell CurlBiceps10 x 3
Glute BridgeGlutes10 x 2
Side Plank RotationCore10 x 2

Thursday

ExerciseMuscle WorkedReps
Dive Bomber Push-upsChest & Front Delt10 x 2
Dumbbell Bench PressChest12 x 3
Dumbbell FlyChest10 x 2
Dumbbell French PressTriceps10 x 3
Bench DipsTriceps10 x 3
Dumbbell Sumo SquatLegs12 x 3
Donkey Calf RaiseCalves12 x 3

Friday

ExerciseMuscle WorkedReps
Bodyweight Step-upLegs10 x 3
Pike PushupShoulder10 x 2
Dumbbell Lateral RaisesSide Delt12 x 3
Single-arm DB RowBack10 x 3
Dumbbell PulloverBack and Chest10 x 3
Concentration CurlBiceps10 x 3
Superman HoldLower Back10-sec x 2

Week 2

Monday

ExerciseMuscleReps
Dumbbell SwingsFull Body15 x 2
Dumbbell DeadliftFull Body6-8 x 3
Incline Dumbell Bench PressChest12 x 3
Diamond PushupTriceps10 x 3
Dumbbell Leg CurlHamstrings10 x 3
Lying Leg LiftsCore10 x 2
Dead Bug CrunchesCore10 x 2

Tuesday

ExerciseMuscleReps
BurpeeFull Body10 x 2
Push-upsChest & Triceps15 x 2
Seated DB IYT RaisesShoulder8 x 3
Bent-Over DB RowBack12 x 3
Banded Seated RowBack10 x 3
Dumbbell RDLHamstrings10 x 3
Glute BridgeGlute10 x 2

Thursday

ExerciseMuscleReps
Bodyweight Power MakerFull Body10 x 2
Australian PullupBack10 x 2
Single-arm Dumbbell RowBack10 x 3
Incline Dumbbell Bicep CurlBiceps10 x 3
Superman LiftLower Back10 x 2
Dumbbell Side BendOblique10 x 2
Side Plank RotationOblique10 x 2

Friday

ExerciseMuscleReps
Bodyweight Lateral LungesLegs10 x 2
Bodyweight Step-upLegs10 x 2
Dumbbell Arnold PressShoulder10 x 3
Dumbbell Lateral RaisesShoulder10 x 3
Incline DB Bench PressChest12 x 3
Triangle PushupsChest & Triceps10 x 3
Bench DipsTriceps10 x 3

Week 3

Monday

ExerciseMuscleReps
Bodyweight Power MakerFull Body10 x 2
Dumbbell DeadliftBack12 x 3
Alternate Dumbbell CurlBiceps10 x 3
One-arm DB RowBack10 x 3
Dumbbell Reverse FlyTrap & Rear Delt10 x 3
Glute BridgeGlutes10 x 2
Front and Side PlankCore60-sec

Tuesday

ExerciseMuscle WorkedReps
Push-upsChest and Triceps15 x 2
Dumbbell SquatLegs12 x 3
Bodyweight Bulgarian SquatLegs10 x 2
Dumbbell Bench PressChest12 x 3
Dumbbell PulloverChest10 x 3
One-arm Tricep ExtensionTriceps10 x 3
Bird Dog PlankAbs & Lower Back10 x 2

Thursday

ExerciseMuscleReps
Kneeling Squat JumpLower Body10 x 2
Seated IYT RaisesShoulder6-8 x 3
Dumbbell Bent-over RowBack12 x 3
Dumbbell Romanian DeadliftHamstrings6-8 x 3
Alternate Dumbbell CurlBiceps10 x 3
Bench DipsTriceps10 x 3
Lying Leg RaisesLower Abs10 x 2
Dead Bug CrunchesAbs10 x 2

Friday

ExerciseMuscleReps
Dive Bomber Push-upsChest & Delts10 x 2
Incline Dumbbell Bench PressChest12 x 3
Dumbbell Overhead PressShoulder10 x 2
Dumbbell French PressTriceps10 x 3
Bodyweight Sumo SquatLegs10 x 3
Banded Seated RowBack10 x 3
Donkey Calf RaiseCalves12 x 3

Week 4

Monday

ExerciseMuscleReps
Squat JumpLegs10 x 3
Pike PushupShoulder10 x 2
DeadliftLegs, Back12 x 3
Incline Plank RowingBack, Core10 x 3
Hammer CurlBiceps10 x 3
InchwormFull Body30-sec x 2
Superman HoldLower Back10-sec x 2

Tuesday

ExerciseMuscleReps
Power MakerFull Body10 x 2
Incline IYT RaisesShoulder, Back6-8 x 3
Dumbbell Bench PressChest12 x 3
Dumbbell Bent-over RowBack10 x 3
Bench DipsTriceps10 x 3
Alternate Dumbbell CurlBiceps10 x 3
Dumbbell Side BendOblique10 x 2
Wall DeadbugAbs10 x 2

Thursday

ExerciseMuscle WorkedReps
Australian Pull-upsBack10 x 3
Push-upsChest and Triceps15 x 2
Dumbbell SquatLegs12 x 3
Dumbbell Arnold PressShoulder10 x 3
Banded Seated RowBack12 x 3
Glute BridgeGlute10 x 3
Front and Side PlankCore60-sec

Friday

ExerciseMuscleReps
Kneeling Squat JumpLower Body10 x 2
Dumbbell DeadliftLegs and Back6-8 x 3
Single-arm Dumbbell RowBack10 x 3
Dumbbell Lateral RaisesSide Delt10 x 3
Dumbbell Reverse FlyBack, Rear Delt10 x 3
Triangle Push-upChest, Triceps10 x 3
Lying Leg RaisesAbs10 x 2

Week 5

Monday

ExerciseMuscleReps
Bodyweight Step-upLegs10 x 2
Dive Bomber Push-upsChest & Delts10 x 2
Incline Dumbbell Bench PressChest12 x 3
Dumbbell Overhead PressShoulder10 x 2
Bodyweight Sumo SquatLegs10 x 3
Dumbbell Leg CurlHamstring10 x 3
Donkey Calf RaiseCalves12 x 3

Tuesday

ExerciseMuscleReps
BurpeeFull Body10 x 2
Renegade RowBack, Core12 x 3
Incline IYT RaiseBack, Shoulder10 x 3
Bulgarian Split Squat Legs10 x 3
Dumbbell RDLHamstrings10 x 3
InchwormFull Body30-sec x 2
Front and Side PlankCore60-sec

Thursday

ExerciseMuscleReps
Bodyweight Lateral LungesLegs10 x 2
Dumbbell Arnold PressShoulder10 x 3
Dumbbell Bench PressChest10 x 3
Dumbbell FlyChest12 x 3
Triangle PushupsChest & Triceps10 x 3
Glute BridgeGlute10 x 3

Friday

ExerciseMuscle WorkedReps
Australian Pull-upsBack10 x 3
Push-upsChest and Triceps15 x 2
Dumbbell SquatLegs12 x 3
Bent-over DB RowBack10 x 3
Banded Seated RowBack12 x 3
Dumbbell Lateral RaiseShoulder10 x 3
Dumbbell PulloverChest10 x 3

Week 6

Monday – Push Workout

ExerciseMuscleReps
Push-upsChest and Triceps15 x 2
Dumbbell SquatLegs12 x 3
Dumbbell Arnold PressShoulder10 x 3
Dumbbell Bench PressChest12 x 3
Incline DB Bench PressChest10 x 3
One-arm Tricep ExtensionTriceps10 x 3
Hip ThrustGlute10 x 3

Tuesday – Pull Workout

ExerciseMuscleReps
Bodyweight Renegade RowBack, Core12 x 3
Dumbbell DeadliftLegs and Back10 x 3
Bodyweight Superman PullBack10 x 3
Incline Plank RowingBack and Core10 x 3
Dumbbell Leg CurlHamstrings10 x 3
Alternate Dumbbell CurlBiceps10 x 3
Dumbbell Hammer CurlBiceps10 x 3

Thursday – Push Day

ExerciseMuscleReps
Bodyweight SquatLegs
Dumbbell Bench PressChest15 x 2
Dumbbell FlyChest12 x 3
Triangle Push-upsChest, Triceps10 x 3
Incline DB French PressChest12 x 3
Bench DipsChest10 x 3
Dumbbell Sumo SquatLegs10 x 3

Friday – Pull day

ExerciseMuscleReps
Australian Pull-upsBack12 x 3
Bent-over Dumbbell RowBack10 x 3
Banded Seated RowBack10 x 3
Dumbbell Romanian DeadliftHamstrings10 x 3
Incline Dumbbell CurlBiceps10 x 3
Concentration CurlBiceps10 x 3
CrunchesCore10 x 2

Week 7

Monday – Push Workout

ExerciseMuscleReps
Bodyweight Step-upLegs10 x 2
Dumbbell Bench PressChest12 x 3
Incline Dumbbell Bench PressChest10 x 3
Dumbbell Arnold PressShoulder10 x 3
Dumbbell Lateral RaisesShoulder12 x 3
One-arm Tricep ExtensionTriceps10 x 3
Banded Leg PressQuadriceps10 x 3

Tuesday – Pull Workout

ExerciseMuscleReps
Renegade RowBack10 x 2
Single-arm DB RowBack10 x 3
Superman PullBack10 x 2
Dumbbell Leg CurlHamstrings10 x 3
Dumbbell Preacher CurlBiceps10 x 3
Hammer CurlBiceps10 x 3
CrunchesCore10 x 2

Thursday – Push Day

ExerciseMuscleReps
Bodyweight SquatLegs10 x 3
Lateral LungesLegs10 x 2
Incline Dumbbell Bench PressChest12 x 3
Dumbbell FlyChest10 x 3
Diamond Push-upShoulder10 x 3
Dumbbell Lateral RaisesShoulder12 x 3
Incline Dumbbell French PressTriceps10 x 3
10 week no-gym home workout plan

Friday Pull day

ExerciseMuscleReps
Dumbbell DeadliftLegs and Back10 x 3
Bent-over Dumbbell RowBack10 x 3
Incline Plank RowingBack and Core10 x 3
Decline Dumbbell PulloverLats10 x 3
Dumbbell Leg CurlHamstrings10 x 3
Alternate Dumbbell CurlBiceps10 x 3
Dumbbell Hammer CurlBiceps10 x 3

Week 8

Monday – Push Workout

ExerciseMuscleReps
Dumbbell Sumo SquatLegs10 x 3
Dumbbell Leg ExtensionLegs10 x 2
Incline Dumbbell Bench PressChest11 x 3
Dumbbell Overhead PressShoulder12 x 3
Dumbbell Front RaiseShoulder10 x 3
Diamond Push-upTriceps12 x 3
Bench DipsTriceps10 x 3

Tuesday – Pull Workout

ExerciseMuscleReps
Australian Pull-upsBack12 x 3
Bent-over Dumbbell RowBack10 x 3
Banded Seated RowBack10 x 3
Dumbbell Romanian DeadliftHamstrings10 x 3
Incline Dumbbell CurlBiceps10 x 3
Concentration CurlBiceps10 x 3
Leg LiftsCore10 x 2

Thursday – Push Day

ExerciseMuscleReps
Push-upsChest10 x 3
Dumbbell SquatLegs10 x 2
Dumbbell Bench PressChest12 x 3
Pike Push-upsShoulder10 x 2
Dumbbell Overhead PressShoulder10 x 3
One-arm Tricep ExtensionTriceps10 x 3
Glute BridgeGlute10 x 3

Friday – Pull day

ExerciseMuscleReps
Renegade RowBack10 x 2
Single-arm DB RowBack10 x 3
Superman PullBack10 x 2
Dumbbell Leg CurlHamstrings10 x 3
Dumbbell Preacher CurlBiceps10 x 3
Hammer CurlBiceps10 x 3
CrunchesCore10 x 2

Week 9

Monday – Push Workout

ExerciseMuscleReps
Bodyweight SquatLegs10 x 3
Reverse LungesLegs10 x 2
Pike PushupShoulder10 x 2
Incline Dumbbell Bench PressChest12 x 3
Dumbbell Bench PressChest10 x 3
Lateral RaisesShoulder10 x 3
Incline Dumbbell French PressTriceps10 x 3

Tuesday – Pull Workout

ExerciseMuscleReps
Dumbbell DeadliftLegs and Back10 x 3
Bent-over Dumbbell RowBack10 x 3
Incline Chest Supported RowBack and Core10 x 3
Decline Dumbbell PulloverLats10 x 3
Dumbbell Leg CurlHamstrings10 x 3
Alternate Dumbbell CurlBiceps10 x 3
Dumbbell Hammer CurlBiceps10 x 3
10 week no gym home workout plan

Thursday – Push Day

ExerciseMuscleReps
Bodyweight Step upLegs10 x 3
Dumbbell SquatLegs10 x 2
Dive Bomber PushupsChest10 x 2
Incline Dumbbell Bench PressChest12 x 3
Dumbbell Overhead PressShoulder12 x 3
Dumbbell Lateral RaisesShoulder10 x 3
Bench DipsTriceps10 x 3

Friday – Pull day

ExerciseMuscleReps
Australian Pull-upsBack12 x 3
Superman PullBack10 x 3
Banded Seated RowBack10 x 3
Single-arm Dumbbell RowBack10 x 3
Dumbbell Romanian DeadliftHamstrings10 x 3
Incline Dumbbell CurlBiceps10 x 3
Concentration CurlBiceps10 x 3

Week 10

Monday – Push Workout

ExerciseMuscleReps
Dumbbell SquatLegs10 x 3
Dumbbell Bench PressChest12 x 3
Incline DB Bench PressChest10 x 2
Dumbbell Arnold PressShoulder10 x 3
Triangle PushupsTriceps10 x 3
Bench DipsTriceps10 x 3
Glute BridgeGlute10 x 3
10 week workout plan at home

Tuesday – Pull Workout

ExerciseMuscleReps
Renegade RowBack, Core10 x 2
Dumbbell DeadliftBack, Legs6-8 x 3
Incline IYT RaiseBack, Shoulder6-8 x 3
Dumbbell Leg CurlHamstrings10 x 3
Dumbbell Preacher CurlBiceps10 x 3
Hammer CurlBiceps10 x 3
Reverse CrunchesCore10 x 2

Thursday – Push Day

ExerciseMuscleReps
Bodyweight SquatLegs10 x 3
Reverse LungesLegs10 x 2
Pike PushupShoulder10 x 2
Incline Dumbbell Bench PressChest12 x 3
Dumbbell Squeeze PressChest10 x 3
Bent-arm Lateral RaisesShoulder10 x 3
Incline Dumbbell French PressTriceps10 x 3

Friday – Pull day

ExerciseMuscleReps
Dumbbell SwingsLegs, Back10 x 3
Single-arm Dumbbell RowBack10 x 3
Incline Chest Supported RowBack, Shoulder10 x 3
Decline Dumbbell PulloverLats10 x 3
Dumbbell Romanian DeadliftHamstrings10 x 3
Alternate Dumbbell CurlBiceps10 x 3
Dumbbell Hammer CurlBiceps10 x 3

10 Week Home Workout Plan PDF


Frequently Asked Questions (FAQs)

Can you get fit in 10 weeks?

10 weeks is a decent time to improve your fitness levels and get fit. Many credible websites, such as Healthline, Popsugar, Menshealth, and Womenshealthmag, suggest it takes approximately eight to 12 weeks to see noticeable results if you workout consistently three to five times a week.

When is the best time to exercise?

You can work out at any time of day when you feel more energetic and can give your best. There’s no specific time to exercise. However, avoid working out on an empty stomach if you want to put on muscles.

How do you achieve maximum results?

A great workout program is not enough to build muscle. Most research shows that you need to take care of macros, get quality sleep, keep yourself hydrated, and gradually increase the weight you lift and the intensity of your workout to achieve the maximum results.

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Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.