7 Day Home Workout Plan to Build Muscle & Lose Weight w/PDF

Whether you want to get in shape, build muscles, or maintain your fitness, working out at home can be a great option. Training at home is convenient, saves your time and money, and requires little to no equipment.

However, you need a workout routine to begin your fitness journey. An exercise program enables you to workout in an organized way and helps you achieve your fitness goal.

I’ve shared a couple of 7 day home workout plans in this article: one for building lean mass and the other for increasing weight loss; depending on your fitness goal, you can download the one you need.

Program Summary

Routine TypeFull Body
Program Duration8-12 weeks
Sessions/week5-6 days weekly
Duration/session30 minutes
Target GenderMale and Female
Skill RequireBeginner to Intermediate
Program Goal (Plan 1)Build Lean Mass
Program Goal (Plan 2)Increase Weight Loss
Exercise TypeBodyweight
Equipment RequiredNone

It will be a total body workout program where you train each muscle group every training day.

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

7 Day Workout Plan to Build Muscle at Home

7 Day Workout Plan to Build Muscle at Home

This bodyweight 7 day workout plan will build lean mass, increase muscular strength, and help you achieve your best shape.

Use this program for 8 to 12 weeks, and make sure you take care of your macros to see visible results.

You can use this Bodybuilding Macro Calculator to see how many calories you need to take from protein, carbs, fats, and micronutrients.

Day 1

ExerciseMuscle WorkedRepsRest
Jumping JacksFull Body15-sec x 230-sec
Incline Push-upChest and Triceps15 x 21-min
Standard PushupChest and Triceps10 x 390-sec
Standard SquatQuad15 x 31-min
Superman FlyBack15 x 31-min
Lying Y RaisesBack and Rear Delt15 x 31-min
Bird Dog PlankLower Back and Core10 x 21-min

Day 2

ExerciseTarget MuscleRepsRest
Squat JumpQuad10 x 345-sec
LungesLegs10 x 245-sec
Inverted RowBack10 x 31-min
Narrow PushupsTriceps10 x 390-sec
Reverse CrunchesCore10 x 245-sec
Mountain ClimberCore30-sec x 245-sec
Glute BridgeGlute10 x 345-sec

Day 3

ExerciseMuscleRepsRest
Lateral SquatLegs10 x 345-sec
Sumo SquatLegs10 x 245-sec
Standard PushupChest10 x 31-min
Pike PushupShoulder10 x 390-sec
Floor IYT RaisesBack10 x 245-sec
Bench DipsTriceps12 x 345-sec
PlankCore30-sec x 245-sec

Day 4 – OFF

Day 5

ExerciseMuscleRepsRest
BurpeesFull Body10 x 345-sec
Side Plank RotationCore10 x 245-sec
SquatsLegs10 x 31-min
PushupsChest10 x 390-sec
Floor IYT RaisesBack10 x 245-sec
Inverted RowBack12 x 345-sec
Shoulder TapUpper Body30-sec x 245-sec

Day 6

ExerciseMuscleRepsRest
InchwormFull body10 x 345-sec
Bodyweight Step-upLegs10 x 245-sec
Dive Bomber Push-upsUpper Body10 x 31-min
Superman PullBack10 x 390-sec
Dead Bug CrunchesCore10 x 245-sec
Lying Leg LiftCore12 x 345-sec
Donkey Calf RaiseCalves30-sec x 245-sec

Day 7

ExerciseMuscleRepsRest
Bodyweight Power MakerFull Body10 x 345-sec
Triangle PushupsTriceps10 x 245-sec
Floor IYT RaisesBack10 x 31-min
Shoulder TapUpper Body10 x 390-sec
Reverse LungesLegs10 x 245-sec
Glute BridgeGlute12 x 345-sec
Mountain ClimberCore30-sec x 245-sec
PlankCore30-sec x 2

7 Day Workout Routine to Lose Weight at Home

7 day workout plan to lose weight at home

Weight loss is a complex process and depends on various things, including physical training.

Physical training is not directly responsible for weight loss, but it plays a crucial role in losing excess fats and shaping physique.

You can pair a calorie-deficit meal plan with an exercise regime to achieve weight loss and improve body composition.

You can follow this 7 day workout plan at home to shed significant calories, increase your metabolic rate, and speed up weight loss.

Schedule

  • Monday – LISS Cardio
  • Tuesday – High-Intensity Interval Training (HIIT)
  • Wednesday – Low Impact Cardio
  • Thursday – OFF
  • Friday – High-Intensity Interval Training (HIIT)
  • Saturday – LISS
  • Sunday – Tabata
  • Monday – OFF, then repeat.

MondayLISS

  • Duration: 30 minutes
  • Rounds: Three to Four
  • The interval between rounds: 2 minutes
  • Intensity: Moderate (at 60-70% of your Maximum Heart Rate)
ExerciseActivityRest
Jumping Jack20-sec20-sec
Mountain Climber20-sec30-sec
Kneeling Pushup10 reps45-sec
Reverse Crunches10 reps45-sec
Squats20 reps60-sec
Shoulder Tap10 taps/side45-sec
High Knees20-sec60-sec
Plank30-60 sec

TuesdayHIIT

  • Duration: 20 minutes
  • Rounds: Three
  • The interval between rounds: 2 minutes
  • Intensity: Moderate to High (at 75-90% of your Maximum Heart Rate)
ExerciseActivityRest
Jumping Jacks20-sec15-sec
Mountain Climber20-sec15-sec
Burpees10 reps45-sec
Flutter Kick10 reps30-sec
Shoulder Tap10 taps/side30-sec
Lying IYT Raise10 reps30-sec
Squat Jump10 reps45-sec
Alternate Heel Tap10 taps/side

WednesdayLISS

  • Duration: 45 minutes
  • Rounds: 3
  • The interval between rounds: 2 minutes
  • Intensity: Moderate (at 60-70% of your Maximum Heart Rate)
ExerciseActivityInterval
Mountain Climber20-sec30-sec
Burpees10 reps60-sec
Crunches10 reps45-sec
Squats20 reps60-sec
Inchworm30-sec45-sec
Glute Bridge15 reps45-sec
Side Plank15-sec/side30-sec
Kneeling Pushup12 reps60-sec
Superman Pull15 reps60-sec
Plank30-45 sec

Thursday – OFF

FridayHIIT

  • Duration: 20-30 minutes
  • Rounds: Three
  • The interval between rounds: 2 minutes
  • Intensity: Moderate to High (at 75-90% of your Maximum Heart Rate)
ExerciseActivityRest
Mountain Climber15-sec15-sec
Squat Pulses Jump10 reps20-sec
Burpees10 reps45-sec
Reverse Crunches10 reps30-sec
Shoulder Tap10 taps/side30-sec
Jumping Jacks15-sec30-sec
Flutter Kick15-sec30-sec
Squat Jump10 reps45-sec
Alternate Heel Tap10 taps/side

Saturday – LISS

  • Duration: 30 minutes
  • Rounds: 3
  • The interval between rounds: 2 minutes
  • Intensity: Moderate (at 60-70% of your Maximum Heart Rate)
ExerciseActivityInterval
Mountain Climber20-sec30-sec
Burpees10 reps60-sec
Crunches10 reps45-sec
Squats20 reps60-sec
Lunges30-sec45-sec
Glute Bridge15 reps45-sec
Side Plank15-sec/side30-sec
Kneeling Pushup12 reps60-sec
Superman Pull15 reps60-sec
Plank30-45 sec

Sunday – Tabata

  • Duration: 20
  • Rounds: Five
  • The interval between rounds: 2 minutes
  • Intensity: High (at 85-95% of your Maximum Heart Rate)
RoundMinute 1Minute 2Minute 3Minute 4
1Jumping JackMountain ClimberHigh KneesFlutter Kick
2Squat JumpPush-UpsCrunchesShoulder Tap
3BurpeesShoulder TapJumping Split SquatLeg Raises
4High KneesKneeling JumpJumping JackInchworm
5SquatsReverse CrunchesShoulder TapFlutter Kick

Download The 7 Day Home Workout Plan PDF

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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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