5 Day Home Workout Plan with PDF (No Equipment)

If you’re looking for an easy-to-follow and effective home workout plan to get fit and lose weight, you can check out this article. I’ve created a couple of 5-day home workout plans that requires no equipment.

The first routine will help you gain lean mass and muscular strength while the second one will be helpful for those who want to burn maximum calories, improve cardiovascular fitness, and reduce excess body fats.

Whether you’re a male or female, you can download the one depending on your goal and give it a try.

Workout Program Summary

Split TypeFull Body
Exercise TypeBodyweight
Expected Program Duration8-12 weeks
Target GenderMale and Female
Suitable forBeginner to Intermediate
Program Goal (Routine 1)Increase Lean Mass and Strength
Program Goal (Routine 2)Fat Loss
Plan to Follow Next6 Day Workout Routine at Home

The routines are based on total body split, where you target almost each muscle group every training day. It ensure you’ll get proper workout throughout the body and feel the pump at the end of the session.

Most of the exercises in these programs will be easy to perform while some will challenge your fitness level.

It will be exciting to be sure and you’ll enjoy this.

5 Day Home Workout Plan for Muscle Gain

5 Day Home Workout Plan for Muscle Gain

Details about the routine:

  • Daily workout duration: 30-45 minutes
  • Warm-up: Perform cardio for 3-5 minutes to get your heart rate up and increase your oxygen flow.
  • Customization: You can make desired changes to this routine, depending on your fitness level.

Day 1

ExerciseMuscles WorkedRepsSetsRest
 Incline PushupUpper Chest8-1221-min
Sumo SquatLegs10-1221-min
Standard PushupChest8-1022-min
Floor IYT RaisesBack8-1021-min
Triangle PushupTriceps & Chest8-1022-min
Lying Towel PullBack10-1221-min
Chair DipsTriceps10-1221-min

Alternative exercises to do at home with equipment:

  • Arnold Press
  • Incline Dumbbell Bench Press
  • Single-arm Tricep Extensions
  • Dumbbell Lateral Raises

Day 2

ExerciseMuscles WorkedRepsSetsRest
BurpeeFull Body8-1021-min
Superman PullBack10-1221-min
Forward LungesLegs8-1021-min
Inverted RowBack10-1221-min
Pike PushupShoulder8-1021-min
10-min Abs WorkoutCore

Substitute some of the above exercises with the following ones if you have equipment at home:

  • Single arm Dumbbell Row
  • Dumbbell Rear Delt Raises
  • Dumbbell Shrug
  • Dumbbell IYT Raises

Day 3

ExerciseMuscles WorkedRepsSetsRest
Dive Bomber Push-upsUpper Body8-10290-sec
Standard SquatLegs12-15390-sec
Shoulder TapUpper Body10/side260-sec
Tricep ExtensionTriceps8-10260-sec
Glute BridgeHips and Glutes10-12260-sec
Incline Towel RowUpper Back10-12260-sec
Calf-Raises Against The WallCalves12-15360-sec

Optional exercises to do at home with equipment:

  • Dumbbell Step-up
  • Dumbbell Leg Curl
  • Resistance Band Squats
  • Dumbbell RDL

Day 4

ExercisesMuscle WorkedRepsSetsRest
Archer Push-upUpper Body10-15290-sec
Bear CrawlFull Body15-sec260-sec
BurpeeFull Body8-10290-sec
InchwormTotal Body5-6260-sec
Lateral LungesLegs10/side130-sec
Chair DipsTriceps10-12360-sec
FroggerTotal Body10-12260-sec

Optional exercises to do at home with equipment:

Day 5

ExercisesMuscle WorkedRepsSetsRest
Dive Bomber Push-upsUpper Body8-1021-2 min
Floor IYT RaisesBack10-12260-sec
Reverse LungeLegs10/side160-sec
Bodyweight Power MakerFull Body6-821-2 min
Superman PullBack12-15260-sec
Step upLower Body10/side260-sec
10-min Tri-set Ab workoutCore

Alternative exercises to do at home with equipment:

5 Day Workout Routine for Weight Loss at Home

Details about the plan:

  • Intensity: Perform exercises at your own pace but it would be great if you do at around 60 to 80 percent of your maximum heart rate.
  • Duration of the workout session: 20-30 minutes
  • Rest between exercises: Take as little rest as possible.

Day 1

Round 1ActivityRound 2
Jog in place15-secSquat Thrust
 Mountain Climbers15-secLying Alternate Heel Taps
 Jumping Jacks15-secReverse Crunches
Flutter Kicks15-secSingle-leg Glute Kickback
Ankle Hops15-secDrop Squat
Forearm Plank30-secLateral Run
Squat Jump10 repsShoulder Tap

Day 2

Round 1 & 3ActivityRound 2
Air Squat15 repsSquat Jump
Lateral Run15-secRussian Twist
High Knees15-secBear Crawl
Squat Pulses to Jump3 pulses 1 jump x 6Side Lunge Jump
Crunches10 repsDiver Pushup
Split Jump Squat5 reps/sideTurkish Get Up
Leg Raises10 repsPlank Ankle Taps

Day 3

Round 1 & 3ActivityRound 2 & 4
Jog in place15-secDrop Squat
 Mountain Climbers15-secAlternate Heel Taps
 Jumping Jack15-secDead Bug Crunches
Shoulder Tap10 taps/sideKnee to Opposite Elbow Plank
Reverse Crunches10 repsCurtsy Lunge
 Side Plank15-sec/sideFloor IYT Raises

Day 4

Round 1 & 3ActivityRound 2 & 4
Inchworm15 repsLunge Front Kick
Crossbody Mountain Climber20-secResistance Band Woodchop
Shoulder Tap20-secKnee to Outside Elbow Plank
Squat Thrust10 repsSquat Jump
Side Plank Hip Raise5 reps/side Sit Outs
Plank Jack10 repsSide Plank

Day 5

Round 1 & 3ActivityRound 2 & 4
Inchworm15 repsSquat Jump
Shoulder Tap20-secSingle-leg Glute Kickback
High Knees20-secMt. Climber
Bear Crawl20-secFlutter Kicks
Squat Jump10 repsAlternate Heel Taps
Bicycle Crunches5 reps/sideTurkish Get Up
Plank Jack10 repsBurpee
Plank Ankle Taps20-secSit Outs

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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.