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 Type	Full Body
Program Duration	8-12 weeks
Sessions/week	5-6 days weekly
Duration/session	30 minutes
Target Gender	Male and Female
Skill Require	Beginner to Intermediate
Program Goal (Plan 1)	Build Lean Mass
Program Goal (Plan 2)	Increase Weight Loss
Exercise Type	Bodyweight
Equipment Required	None

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

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

Exercise	Muscle Worked	Reps	Rest
Jumping Jacks	Full Body	15-sec x 2	30-sec
Incline Push-up	Chest and Triceps	15 x 2	1-min
Standard Pushup	Chest and Triceps	10 x 3	90-sec
Standard Squat	Quad	15 x 3	1-min
Superman Fly	Back	15 x 3	1-min
Lying Y Raises	Back and Rear Delt	15 x 3	1-min
Bird Dog Plank	Lower Back and Core	10 x 2	1-min

Day 2

Exercise	Target Muscle	Reps	Rest
Squat Jump	Quad	10 x 3	45-sec
Lunges	Legs	10 x 2	45-sec
Inverted Row	Back	10 x 3	1-min
Narrow Pushups	Triceps	10 x 3	90-sec
Reverse Crunches	Core	10 x 2	45-sec
Mountain Climber	Core	30-sec x 2	45-sec
Glute Bridge	Glute	10 x 3	45-sec

Day 3

Exercise	Muscle	Reps	Rest
Lateral Squat	Legs	10 x 3	45-sec
Sumo Squat	Legs	10 x 2	45-sec
Standard Pushup	Chest	10 x 3	1-min
Pike Pushup	Shoulder	10 x 3	90-sec
Floor IYT Raises	Back	10 x 2	45-sec
Bench Dips	Triceps	12 x 3	45-sec
Plank	Core	30-sec x 2	45-sec

Day 4 – OFF

Day 5

Exercise	Muscle	Reps	Rest
Burpees	Full Body	10 x 3	45-sec
Side Plank Rotation	Core	10 x 2	45-sec
Squats	Legs	10 x 3	1-min
Pushups	Chest	10 x 3	90-sec
Floor IYT Raises	Back	10 x 2	45-sec
Inverted Row	Back	12 x 3	45-sec
Shoulder Tap	Upper Body	30-sec x 2	45-sec

Day 6

Exercise	Muscle	Reps	Rest
Inchworm	Full body	10 x 3	45-sec
Bodyweight Step-up	Legs	10 x 2	45-sec
Dive Bomber Push-ups	Upper Body	10 x 3	1-min
Superman Pull	Back	10 x 3	90-sec
Dead Bug Crunches	Core	10 x 2	45-sec
Lying Leg Lift	Core	12 x 3	45-sec
Donkey Calf Raise	Calves	30-sec x 2	45-sec

Day 7

Exercise	Muscle	Reps	Rest
Bodyweight Power Maker	Full Body	10 x 3	45-sec
Triangle Pushups	Triceps	10 x 2	45-sec
Floor IYT Raises	Back	10 x 3	1-min
Shoulder Tap	Upper Body	10 x 3	90-sec
Reverse Lunges	Legs	10 x 2	45-sec
Glute Bridge	Glute	12 x 3	45-sec
Mountain Climber	Core	30-sec x 2	45-sec
Plank	Core	30-sec x 2	–

7 Day Workout Routine 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.

Monday – LISS

• Duration: 30 minutes
• Rounds: Three to Four
• The interval between rounds: 2 minutes
• Intensity: Moderate (at 60-70% of your Maximum Heart Rate)

Exercise	Activity	Rest
Jumping Jack	20-sec	20-sec
Mountain Climber	20-sec	30-sec
Kneeling Pushup	10 reps	45-sec
Reverse Crunches	10 reps	45-sec
Squats	20 reps	60-sec
Shoulder Tap	10 taps/side	45-sec
High Knees	20-sec	60-sec
Plank	30-60 sec	–

Tuesday – HIIT

• Duration: 20 minutes
• Rounds: Three
• The interval between rounds: 2 minutes
• Intensity: Moderate to High (at 75-90% of your Maximum Heart Rate)

Exercise	Activity	Rest
Jumping Jacks	20-sec	15-sec
Mountain Climber	20-sec	15-sec
Burpees	10 reps	45-sec
Flutter Kick	10 reps	30-sec
Shoulder Tap	10 taps/side	30-sec
Lying IYT Raise	10 reps	30-sec
Squat Jump	10 reps	45-sec
Alternate Heel Tap	10 taps/side	–

Wednesday – LISS

• Duration: 45 minutes
• Rounds: 3
• The interval between rounds: 2 minutes
• Intensity: Moderate (at 60-70% of your Maximum Heart Rate)

Exercise	Activity	Interval
Mountain Climber	20-sec	30-sec
Burpees	10 reps	60-sec
Crunches	10 reps	45-sec
Squats	20 reps	60-sec
Inchworm	30-sec	45-sec
Glute Bridge	15 reps	45-sec
Side Plank	15-sec/side	30-sec
Kneeling Pushup	12 reps	60-sec
Superman Pull	15 reps	60-sec
Plank	30-45 sec	–

Thursday – OFF

Friday –HIIT

• Duration: 20-30 minutes
• Rounds: Three
• The interval between rounds: 2 minutes
• Intensity: Moderate to High (at 75-90% of your Maximum Heart Rate)

Exercise	Activity	Rest
Mountain Climber	15-sec	15-sec
Squat Pulses Jump	10 reps	20-sec
Burpees	10 reps	45-sec
Reverse Crunches	10 reps	30-sec
Shoulder Tap	10 taps/side	30-sec
Jumping Jacks	15-sec	30-sec
Flutter Kick	15-sec	30-sec
Squat Jump	10 reps	45-sec
Alternate Heel Tap	10 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)

Exercise	Activity	Interval
Mountain Climber	20-sec	30-sec
Burpees	10 reps	60-sec
Crunches	10 reps	45-sec
Squats	20 reps	60-sec
Lunges	30-sec	45-sec
Glute Bridge	15 reps	45-sec
Side Plank	15-sec/side	30-sec
Kneeling Pushup	12 reps	60-sec
Superman Pull	15 reps	60-sec
Plank	30-45 sec	–

Sunday – Tabata

• Duration: 20
• Rounds: Five
• The interval between rounds: 2 minutes
• Intensity: High (at 85-95% of your Maximum Heart Rate)

Round	Minute 1	Minute 2	Minute 3	Minute 4
1	Jumping Jack	Mountain Climber	High Knees	Flutter Kick
2	Squat Jump	Push-Ups	Crunches	Shoulder Tap
3	Burpees	Shoulder Tap	Jumping Split Squat	Leg Raises
4	High Knees	Kneeling Jump	Jumping Jack	Inchworm
5	Squats	Reverse Crunches	Shoulder Tap	Flutter Kick

Download The 7 Day Home Workout Plan PDF