90 Day Home Workout Plan to Build Muscle & Strength w/PDF

Working out at Home to Build Muscle

A gym is the best place to build strength and put on mass. However, if going to the gym isn’t in your routine, working out at home can be an excellent option.

You can do myriad exercises using your body weight to target all muscle groups, from the chest, back, and abs to the legs, shoulders, and arms.

Pairing bodyweight exercises with a healthy diet can help you increase strength and lean mass, improve shape, and enhance your overall fitness.

In this article, I’ll share a comprehensive, easy-to-follow, and well-designed 90 day home workout plan to help you build muscle and lean mass and shape your physique.

It doesn’t require any special equipment. All it needs is a little space in the corner of your home, a mat, and a bit of motivation.

Alright! So, let’s explore this ultimate home workout guide.

Alternate Routine: If you have dumbbells and resistance bands, you can follow this 10-week home workout program to build a better body at home.

Program Summary and Description

Sessions/Week

The program includes four sessions per week during the first seven weeks and five days weekly during the last six weeks.

Duration/Session

If you want to build muscle and improve your shape, you need to exercise at least 30 minutes per session. It is best to work out till you feel fatigued.

Workout Level

It includes beginner to intermediate-level exercises. You can make the necessary adjustments to this program based on your fitness level.

Who Can Follow

From males to females, anyone looking to build a strong, toned, and symmetrical physique can try this at home.

Results You Can Expect

This 90 day home workout routine will help you build your foundational strength, increase lean mass, develop a better posture, improve cardiovascular health, and enhance your overall fitness.

However, gaining mass with bodyweight exercises will require consistent work, a proper diet, and discipline. If you want faster gain, you can start this muscle-building gym workout schedule.

Bodweight exercises you can save:

90 Day Transformation Workout Plan at Home

Warm-up

Here are a few samples of 5-10 minute warm-up exercises you can do before starting the bodyweight strength training.

Perform each exercise for 15 seconds, followed by 30 seconds of rest. Repeat two to three times.

Example 1Example 2Example 3
Ankle HopsJumping JacksJumping Jacks
Mountain ClimberInchwormBear Crawl
High KneesSquat JumpsShoulder Tap
Leg SwingsMt. ClimberHigh Knees
Squat ThrustHigh KneesBurpess

Week 1 & 2 (Day 1-14)

90 Day Home Workout Plan to build muscle and strength without equipment

Monday

  • Warm-up 1
  • 10 Basic Squats
  • 10 Standard Pushups
  • Stationary Front Lunges (5 reps/leg)
  • 10 Standing IYT Raises
  • 30-sec Forearm Plank
  • Repeat three to four times.

Tuesday

  • Warm-up 2
  • 10 Sumo Squats
  • 10 Decline Pushups
  • Lateral Lunges (5 reps/leg)
  • 10 Lying Prone IYT Raises
  • Side Plank (15-sec/side)
  • Repeat three to four times.

Wednesday – Rest

Thursday

  • Warm-up 3
  • 5 Paused Squats (5 seconds hold/rep)
  • 10 Diamond Pushups
  • Single-leg Hamstring Bridge (5 reps with 5 seconds hold/leg)
  • 10 Superman Pulls
  • 30-sec Forearm Plank
  • Do as many as three to four rounds.

Friday

  • Warm-up 1
  • Lateral Squat Walk (5 steps/side)
  • 10 Incline Pushups
  • 10 Wall Sit w/ Calf Raises
  • 10 Lying Prone IYT Raises
  • 5 Sit-ups
  • Repeat three to four times.

Saturday

  • OFF

Sunday

  • OFF

Week 3 to 4 (Day 15th-28th)

Monday

  • Warm-up 2
  • 20 Basic Squats
  • 15 Standard Pushups
  • Stationary Front Lunges (10 reps/leg)
  • 15 Standing IYT Raises
  • 45-sec Forearm Plank
  • Do as many as three to four rounds.

Tuesday

  • Warm-up 3
  • 20 Sumo Squats
  • 15 Decline Pushups
  • Lateral Lunges (10 reps/leg)
  • 15 Lying Prone IYT Raises
  • Side Plank (20-sec/side)
  • Repeat three to four times.

Wednesday – Rest

Thursday

  • Warm-up 3
  • 8 Paused Squats (5 seconds hold/rep)
  • 15 Diamond Pushups
  • One-leg Hamstring Bridge (8 reps with 5 seconds hold/leg)
  • 15 Superman Pulls
  • 45-sec Forearm Plank
  • Do as many as three to four rounds.

Friday

  • Warm-up 1
  • Lateral Squat Walk (10 steps/side)
  • 10 Incline Pushups
  • 15 Wall Sit w/ Calf Raises
  • 15 Lying Prone IYT Raises
  • 10 Sit-ups
  • Repeat three to four times.

Saturday

  • Rest

Sunday

  • Rest

Week 5 to 7 (Day 29 to 49th)

Monday

  • Warm-up 2
  • 20 Basic Squats
  • 15 Incline Push-ups
  • 15 Standing IYT Raises
  • 10 Pop Squats
  • 15 Superman Pulls
  • 10 Negative Push-Ups
  • Lateral Delt Raises (10 reps/side)
  • 1-min Plank
  • Repeat three to five times.

Tuesday

  • Warm-up 3
  • Cursty Lunges (10 reps/leg)
  • Archer Push-ups (5 reps/side)
  • 10 Overhead Crunches
  • 10 Prone IYT Raises
  • Groiners (5 reps/side)
  • Bird Dog Plank (5 reps with 10 seconds hold/side)
  • Crab Walk (10 steps forward and backward)
  • 15 Wall Sit w/ Calf Raises
  • Repeat three to five times.

Wednesday

  • Rest

Thursday

  • Warm-up 2
  • 30-sec Wall Walk
  • 20 Air Squats
  • 10 Reverse Crunches
  • 10 Decline Pushups
  • Lunge to Knee Drive (10 reps/leg)
  • 20 Superman Pulls
  • 10 Triceps Extensions
  • 30-sec Spider Crawl
  • Single-leg Glute Bridge (10 reps/leg)
  • Repeat three to five times.

Friday

  • Warm-up 3
  • 10 Dive Bomber Pushups
  • 15 Prisoner Squats
  • Bodyweight Rear Delt Raises (10 reps/side)
  • Reverse Lunges (10 reps/leg)
  • 12 Diamond Pushups
  • 10 Broad Jumps
  • 1-leg Glute Kickback (10 reps/leg)
  • Single-leg Calf Raise (15 reps/leg)
  • Repeat three to five times.

Saturday – Rest

Sunday – Rest

Week 8 to 10 (Day 50th to 70th)

Monday

  • Warm-up 1
  • Back and Forth Lunges (5 reps/side)
  • 10 Pike Pushups
  • 10 Lying Prone IYT Raises
  • 10 Floor Dips
  • 10 Pop Squats
  • 20 Superman Pull
  • 15-sec Flutter Kicks
  • Single-leg Calf Raises (15 reps/leg)
  • 1-min Plank
  • Repeat four to five times.

Tuesday

  • Warm-up 2
  • Lateral Squat Walk (10 steps/side)
  • 10 Dolphin Pushups
  • 15 Standing IYT Raises
  • One-Leg Romanian Deadlift (5 reps/leg)
  • 15 Diamond Pushups
  • Reverse Lunges (10 reps/leg)
  • 10 Leg Lifts
  • One-leg Hamstring Bridge
  • 30-sec Side Plank
  • Repeat four to five times.

Wednesday

  • Warm-up 3
  • Single Leg Squats (10 reps/leg)
  • 10 Negative Pushups
  • 15 Superman Pulls
  • 15-sec Hollow Body Hold
  • 10 Paused Squats
  • 15 Lying Prone IYT Raises
  • 10 Floor Dips
  • Lateral Delt Raises (10 reps/side)
  • Single-leg Glute Kickback (10 reps/side)
  • 1-min Plank (10 reps/side)
  • Repeat four to five times.

Thursday

  • Rest

Friday

  • Warm-up 1
  • 10 Dive Bomber Pushups
  • 10 Spiderman Lunges
  • 10 Overhead Crunches
  • 15 Standing IYT Raises
  • Archer Push-ups (10 reps/side)
  • Crab Walk (10 steps forward and backward)
  • Cursty Lunges (10 reps/leg)
  • 15 Wall Sit w/ Calf Raises
  • Side Plank Hip Dips (10 reps/side)
  • Repeat four to five times.

Saturday

  • Warm-up 1
  • 10 Bulgarian Split Squats
  • 20 Air Squats
  • 10 Knee Tap Push-Ups
  • 20 Reverse Crunches
  • Lunge to Knee Drive (10 reps/leg)
  • 20 Superman Pulls
  • 15 Triceps Extensions
  • 30-sec Spider Crawl
  • 1-min Plank
  • Do as many four to five rounds as possible.

Sunday

  • Rest

Week 11 to 13 (Day 71st to 91st)

Monday

  • Warm-up 2
  • 10 Dive Bomber Push-ups
  • Pistol Squat (10 reps/legs)
  • Sit Outs (10 reps/legs)
  • 15 Prone IYT Raises
  • 15-sec Flutter Kicks
  • Reverse Lunges (10 reps/leg)
  • 15 Diamond Pushups
  • 1-leg Hamstring Bridge (10 reps/leg)
  • 10 Floor Dips
  • Spider Crunches (10 reps/side)
  • Single-leg Calf Raises (15 reps/leg)
  • Do as many four to five rounds as possible.

Tuesday

  • Lateral Squat Walk (10 steps/side)
  • 10 Push-ups to Rows
  • Back and Forth Lunges (10 reps/side)
  • 15 Standing IYT Raises
  • 10 Dolphin Pushups
  • One-Leg Romanian Deadlift (5 reps/leg)
  • 15 Diamond Pushups
  • 10 Bench Dips
  • 10 Leg Lifts
  • 15 Deadbugs
  • 10 Single-leg Hip Thrusts
  • Repeat four to five times.

Wednesday

  • Single Leg Squats (10 reps/leg)
  • 15 Superman Pulls
  • 10 Negative Pushups
  • 15 Lying Prone IYT Raises
  • 15-sec Hollow Body Hold
  • Lateral Delt Raises (10 reps/side)
  • Unilateral Glute Kickback (10 reps/side)
  • 15 Sit-ups
  • 10 Spiderman Lunges
  • Crab Walk (10 steps forward and backward)
  • Repeat four to five times.

Thursday

  • Rest

Friday

  • Cursty Lunges (10 reps/leg)
  • Archer Push-ups (10 reps/side)
  • 15 Wall Sit w/ Calf Raises
  • 10 Bulgarian Split Squats
  • Side Plank Hip Dips (10 reps/side)
  • 10 Knee Tap Push-Ups
  • 15 Prone IYT Raises
  • 15-sec Flutter Kicks
  • Reverse Lunges (10 reps/leg)
  • Repeat four to five times.

Saturday

  • 10 Dive Bomber Push-ups
  • Lunge to Knee Drive (10 reps/leg)
  • 10 Sit-ups
  • 10 Dolphin Pushups
  • 20 Superman Pulls
  • 15 Standing IYT Raises
  • 15 Triceps Extensions
  • 10 Dolphin Pushups
  • Sit Outs (10 reps/side)
  • 30-sec Spider Crawl
  • Single-Leg RDL (5 reps/leg)
  • 1-min Plank
  • Repeat four to five times.

Sunday

  • Rest

Download The 90 Day Home Workout Plan PDF

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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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