Workout Routines

The Ultimate 6-Week Home Workout

Building a great physique at home is as easy as investing in dumbbells and a bench and doing this lifting routine at your convenience.

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The Ultimate 6-Week Home Workout

 

Are you so short on time that commuting 20+ minutes to the gym keeps you from getting your workouts in? Or maybe you’ve got a different reason to want to train at home. Either way, we’ve created a three-days-per-week lifting program that requires, equipment-wise, only the bare necessities – a set of adjustable dumbbells and an adjustable bench.

The first two weeks of the routine will have you focusing on strength, keeping your reps in the 6-8 range. After that, you’ll increase your reps up to 12 by weeks five and six to facilitate maximum hypertrophy. Keep your rest periods between 90 seconds and two minutes in weeks 1 and 2 and to no more than one minute after that.

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A few of the exercises in this routine are great substitutes for the ones rarely seen outside the gym. No lat pulldown at home? No problem, straight-arm lat pulls will do the job. Don’t have a seated calf raise machine lying around the living room? We’ve got you covered with the dumbbell version. If we got any more encompassing, you’d have to charge membership to all houseguests!

BENCH AND DUMBBELLS ONLY WORKOUT

Monday – Legs and Shoulders

Week 1-2      Week 3-4        Week 5-6

Squat:                                      

3*X 6-8          3 X 8-10          4 X 10-12

Arnold Press                            

3*X 6-8          3 X 8-10          4 X 10-12

StepUp                                     

2 X 6-8          3 X 8-10          3 X 10-12

Wide-Grip Upright Row            

2 X 6-8          3 X 8-10          3 X 10-12

Sissy Squat                              

3 X 6-8          3 X 8-10           3 X 10-12

Lateral Raise                            

3 X 6-8          2 X 8-10          3 X 10-12

Romanian Deadlift                  

3*X 6-8          3 X 8-10          4 X 10-12

Bent-Over Lateral Raise          

2 X 6-8          3 X 8-10           3 X 10-12

Seated Calf Raise                    

3 X 10            2 X 20              3 X 20

V-Up                                      

3 X 10            2 X 20              3 X 20

*Doesn’t include 1-2 warm-up sets

Next Up: Chest & Back >>

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