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:
- 5 Rear Delt Bodyweight Exercises
- 13 Best Bodyweight Push Exercises
- 15 Best Bodyweight Pull Exercises
- 5 Best Bodyweight Lat Exercises
- 20 Best Bodyweight Arms Exercises
- 8 Best Ways to do Dips at Home
- Bodyweight Back Exercises
- Bodyweight Shoulder Exercises
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 1 | Example 2 | Example 3 |
---|---|---|
Ankle Hops | Jumping Jacks | Jumping Jacks |
Mountain Climber | Inchworm | Bear Crawl |
High Knees | Squat Jumps | Shoulder Tap |
Leg Swings | Mt. Climber | High Knees |
Squat Thrust | High Knees | Burpess |
Week 1 & 2 (Day 1-14)
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