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 |
