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Home Workout: 4/5 Days - Week 1/2
Bulking
Beginner
Body
Plan Details
The Home Workout: 4/5 Days - Week 1/2 routine by KirstySmith4 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a 4 day routine with an optional 5th day, specifically designed to be done at home. I will rotate one exercise out each week, so it will be varied, keeping the muscle groups on their toes, but each exercise will be done consistently for 3 weeks before it is rotated out allowing noticeable improvement over time. Each day has a major focus and a minor focus (written in brackets). This means that every muscle group gets a 48 hour rest period and then a smaller workout to really whip it into shape. The workouts use dumbell and barbells, but one one or the other for each day - set the weight so that you can do all the excercises for a given day, so you don't have to spend time weight loading. The exercises are listed as 3 sets of 8 - do these in 10 reps, then 8, then 6. Try to lift a weight which you can lift 10 times, but the 10th rep is challenging. And then the 8th, and the 6th, as you move on. The 5th day is different - it exercises every muscle group, repeating every exercise you have done during the week. You will do this for more reps (12/10) in a set, for fewer sets, and with shorter rest period. Try to make you are fully rested for this. If you are not fully rested, skip it Every day starts with one minute of cardio (starting with everyone's favourite, burpees!) to warm up the muscles, and ends with 5 minutes of yoga or stretching. Stretch the muscle groups you used during the workout during this time. I recommend meditating for a few minutes after your have finished.
Routine detail
Day 1
Arms (legs)
Est. 45 min
10 exercises
Burpees
1 Set
Dumbbell Arnold Curl and Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Arnold Curl and Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Yoga
1 Set
Day 2
Abs (chest/back)
Est. 61 min
10 exercises
Burpees
1 Set
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Yoga
1 Set
Day 3
Legs (arms)
Est. 53 min
10 exercises
Burpees
1 Set
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 20 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 20 Reps
Barbell Curl
3 Sets x 10 Reps
Yoga
1 Set
Day 4
Back and Chest (abs)
Est. 48 min
10 exercises
Burpees
1 Set
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Yoga
1 Set
Day 5
Full Body (optional)
Est. 63 min
14 exercises
Burpees
1 Set
Dumbbell Arnold Curl and Press
2 Sets x 15 Reps
Crunch
2 Sets x 30 Reps
Dumbbell Squat
2 Sets x 15 Reps
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell Tricep Extension
2 Sets x 15 Reps
Leg Raise
2 Sets x 15 Reps
Dumbbell Calf Raise
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
2 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 15 Reps
Dumbbell Side Bend
2 Sets x 30 Reps
Single-Leg Glute Bridge
2 Sets x 30 Reps
Push-Up
2 Sets x 15 Reps
Yoga
1 Set
