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 Type	Full Body
Exercise Type	Bodyweight
Expected Program Duration	8-12 weeks
Target Gender	Male and Female
Suitable for	Beginner to Intermediate
Program Goal (Routine 1)	Increase Lean Mass and Strength
Program Goal (Routine 2)	Fat Loss
Plan to Follow Next	6 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

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

Exercise	Muscles Worked	Reps	Sets	Rest
Incline Pushup	Upper Chest	8-12	2	1-min
Sumo Squat	Legs	10-12	2	1-min
Standard Pushup	Chest	8-10	2	2-min
Floor IYT Raises	Back	8-10	2	1-min
Triangle Pushup	Triceps & Chest	8-10	2	2-min
Lying Towel Pull	Back	10-12	2	1-min
Chair Dips	Triceps	10-12	2	1-min

Alternative exercises to do at home with equipment:

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

Day 2

Exercise	Muscles Worked	Reps	Sets	Rest
Burpee	Full Body	8-10	2	1-min
Superman Pull	Back	10-12	2	1-min
Forward Lunges	Legs	8-10	2	1-min
Inverted Row	Back	10-12	2	1-min
Pike Pushup	Shoulder	8-10	2	1-min
10-min Abs Workout	Core	–	–	–

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

Exercise	Muscles Worked	Reps	Sets	Rest
Dive Bomber Push-ups	Upper Body	8-10	2	90-sec
Standard Squat	Legs	12-15	3	90-sec
Shoulder Tap	Upper Body	10/side	2	60-sec
Tricep Extension	Triceps	8-10	2	60-sec
Glute Bridge	Hips and Glutes	10-12	2	60-sec
Incline Towel Row	Upper Back	10-12	2	60-sec
Calf-Raises Against The Wall	Calves	12-15	3	60-sec

Optional exercises to do at home with equipment:

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

Day 4

Exercises	Muscle Worked	Reps	Sets	Rest
Archer Push-up	Upper Body	10-15	2	90-sec
Bear Crawl	Full Body	15-sec	2	60-sec
Burpee	Full Body	8-10	2	90-sec
Inchworm	Total Body	5-6	2	60-sec
Lateral Lunges	Legs	10/side	1	30-sec
Chair Dips	Triceps	10-12	3	60-sec
Frogger	Total Body	10-12	2	60-sec

Optional exercises to do at home with equipment:

• Banded Overhead Press
• Single-arm Banded Curl
• Incline DB Bench Press
• Dumbbell Lateral Raises

Day 5

Exercises	Muscle Worked	Reps	Sets	Rest
Dive Bomber Push-ups	Upper Body	8-10	2	1-2 min
Floor IYT Raises	Back	10-12	2	60-sec
Reverse Lunge	Legs	10/side	1	60-sec
Bodyweight Power Maker	Full Body	6-8	2	1-2 min
Superman Pull	Back	12-15	2	60-sec
Step up	Lower Body	10/side	2	60-sec
10-min Tri-set Ab workout	Core	–	–	–

Alternative exercises to do at home with equipment:

• Dumbbell Pullover
• Dumbbell Plank Rowing
• Banded Triangle Pushup
• Banded Rear Delt Fly

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 1	Activity	Round 2
Jog in place	15-sec	Squat Thrust
Mountain Climbers	15-sec	Lying Alternate Heel Taps
Jumping Jacks	15-sec	Reverse Crunches
Flutter Kicks	15-sec	Single-leg Glute Kickback
Ankle Hops	15-sec	Drop Squat
Forearm Plank	30-sec	Lateral Run
Squat Jump	10 reps	Shoulder Tap

Day 2

Round 1 & 3	Activity	Round 2
Air Squat	15 reps	Squat Jump
Lateral Run	15-sec	Russian Twist
High Knees	15-sec	Bear Crawl
Squat Pulses to Jump	3 pulses 1 jump x 6	Side Lunge Jump
Crunches	10 reps	Diver Pushup
Split Jump Squat	5 reps/side	Turkish Get Up
Leg Raises	10 reps	Plank Ankle Taps

Day 3

Round 1 & 3	Activity	Round 2 & 4
Jog in place	15-sec	Drop Squat
Mountain Climbers	15-sec	Alternate Heel Taps
Jumping Jack	15-sec	Dead Bug Crunches
Shoulder Tap	10 taps/side	Knee to Opposite Elbow Plank
Reverse Crunches	10 reps	Curtsy Lunge
Side Plank	15-sec/side	Floor IYT Raises

Day 4

Round 1 & 3	Activity	Round 2 & 4
Inchworm	15 reps	Lunge Front Kick
Crossbody Mountain Climber	20-sec	Resistance Band Woodchop
Shoulder Tap	20-sec	Knee to Outside Elbow Plank
Squat Thrust	10 reps	Squat Jump
Side Plank Hip Raise	5 reps/side	Sit Outs
Plank Jack	10 reps	Side Plank

Day 5

Round 1 & 3	Activity	Round 2 & 4
Inchworm	15 reps	Squat Jump
Shoulder Tap	20-sec	Single-leg Glute Kickback
High Knees	20-sec	Mt. Climber
Bear Crawl	20-sec	Flutter Kicks
Squat Jump	10 reps	Alternate Heel Taps
Bicycle Crunches	5 reps/side	Turkish Get Up
Plank Jack	10 reps	Burpee
Plank Ankle Taps	20-sec	Sit Outs

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