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.
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.
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
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.
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
Health Disclaimer: Our contents are for information purposes only and should not be substituted with personal health or medical advice. You should consult a doctor or fitness expert before starting any nutrition, diet, exercise, or fitness program.