The Best 4-Week Home Gym Workout Plan with PDF

If you’ve just set up your home gym and are looking for a workout plan to utilize your investment, this article is for you.

In this blog, I’ve published an ultimate 4-week hybrid workout routine that you can do at your home gym to build muscle, improve your functional fitness, and shape your physique.

From males to females, anyone who wants to take their fitness to the next level in an organized and efficient way should try this routine.

About This Home Gym Training Program

Sessions/Week: This program involves training six times weekly – three days of strength training for muscle building, two days of aerobic workout for improving endurance and cardiovascular fitness, and one-day of mobility training for improving balance and flexibility.

Equipment Needed: To follow this plan, you need barbells, dumbbells, resistance bands, and a flexible workout bench in your home gym.

Experience Require: This program is for intermediates who have been exercising for a while. However, if you’re a beginner, you can also follow it after excluding those exercises that don’t suit your fitness level.

Program Goal: This program involves various types of workouts that will help you gain lean mass, increase strength, improve aesthetics, and make you flexible.

Rest Between Sets: I recommend keeping the rest between sets as short as possible.

4-Week Home Gym Workout Plan to Get Strong, Flexible, and Aesthetics

Home Gym Workout Plan
  • Monday: Hypertrophy Workout
  • Tuesday: Aerobic Cardio
  • Wednesday: Hypertrophy Workout
  • Thursday: Aerobic Cardio
  • Friday: Hypertrophy Workout
  • Saturday: Mobility Workout
  • Sunday: OFF

This hybrid training split will help you scale your fitness to the next level and shape your physique over time.

I recommend doing a quick 3 to 5 minutes of bodyweight cardio to increase your body temperature and prepare you for the workout outlined below.

Monday – Hypertrophy Workout

ExerciseSetsRepsTarget Muscle
Goblet Squat315-20Leg
Standard Push-up310-15Chest
Overhead Press312-15Shoulder
Bent-over Barbell Row310-15Back
Romanian Deadlift310-12Hamstring
Incline Dumbbell Curl310-12Biceps

Tuesday – Aerobic Cardio

  • 15-second Jumping Jacks
  • 15-second Mountain Climber
  • 10 Squat Jumps
  • 20 Shoulder Taps (10/side)
  • 10 Sit-ups
  • 20 High Knees Taps (10/side)
  • 45-60 second Forearm Plank
  • Perform as many rounds as possible in 20 minutes.

Wednesday – Hypertrophy Training

ExerciseSetsRepsMuscle
Walking Lunges310/legLeg
Incline Bench Press312-15Chest
Lateral Delt Raises310-12Shoulder
Chest-Supported Row310-15Back
Lying Leg Curl310-15Hamstrings
Leaning One-leg Calf Raises315/legCalves
Triangle Push-up310-12Triceps

Thursday – Flexibility Exercises

  • 15-second Upward Salute
  • 15-second Child Pose with Reach
  • 15-second Cobra Pose
  • 15-second Seated Bend Forward
  • 30-second World’s Greatest Stretch (15-second/side)
  • 15-second Standing Bend Forward
  • 30-second Superman Raise
  • 10-second Boat Pose
  • Perform three to five rounds.

Friday – Hypertrophy Workout

ExerciseSetsRepsMuscle
Kettlebell Swings315-20Full Body
Barbell Deadlift38-10Full Body
Incline Dumbbell Fly312-15Chest
Bent-Over Lateral Raises310-12Shoulder
Single-arm Dumbbell Row310/sideBack
Barbell Hip Thrust312-15Glutes
Concentration Curl310/armBiceps

Saturday – Aerobic Cardio

  • 15-second Sprint In Place
  • 5-6 Burpees
  • 15-second Crossbody Mountain Climber
  • 10 Jumping Lunges (5 per leg)
  • 10 Knee Tap Push-ups (5 taps per knee)
  • 50 Jumping Rope/10 Squat Jumps
  • 20 Shoulder Taps (10/side)
  • 30-second Side Plank on each side
  • Repeat as many times as possible in 20 minutes.

Download The Workout PDF

Download this program and use it offline.

Finishing It Off

Whether you train in the commercial gym or your personal home gym, an organized workout plan helps you train efficiently and saves you time.

I’ve shared an ultimate program above in this article for those who train in their home gym.

This program includes all kinds of exercises and will help you take your fitness to the next level.

If you have any questions regarding this routine, you can contact me through email or social media, and I’ll be happy to help you out.

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Author
Murshid Akram
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.
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