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The Ultimate 6-Week Home Workout

Building a great physique at home is as easy as investing in dumbbells and a bench.

The Ultimate 6-Week Home Workout
Thomas Barwick

Ready to get fit?

Start this plan
  • Goal

    Build Muscle

  • Skill level

    Intermediate

  • Duration

    6 Weeks

  • Days per week

    3

  • Type

    Strength Training

  • Goal

    Build Muscle

  • Skill level

    Intermediate

  • Duration

    6 Weeks

  • Days per week

    3

  • Type

    Strength Training

Are you so short on time that commuting 20 plus minutes to the gym keeps you from getting your workouts in? Or maybe you’ve got a different reason where you want to train at home. Either way, it’s why this program has a three-day training split, requiring only the bare necessities: a set of dumbbells and a bench. 

The first two weeks of the routine will have you focusing on strength, maintaining your reps in the 6-8 range. You’ll then slowly increase your rep range to 12 by week five and six to trigger hypertrophy. Within each workout, you’ll want to keep your rest periods between 90 seconds and two minutes during weeks one and two. As for the remaining weeks, rest periods will drop down to one minute.  

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. And if you don’t have a seated calf raise machine lying around the living room, we’ve got you covered with the dumbbell version. 

 

SEE ALSO: 28 Days to Lean Meal Plan 

The Plan

  • Goal

    Build Muscle

  • Skill level

    Intermediate

  • Duration

    6 Weeks

  • Days per week

    3

  • Type

    Strength Training

The 6-Week Home Workout

Bench and Dumbbells Only Workout

Weeks 1 and 2 Strength

  • Day 1

    Legs and Shoulders

    60 min.

    10

    Yes

    Start

    Legs and Shoulders

  • Day 2

    Rest

  • Day 3

    Chest and Back

    60 min.

    8

    Yes

    Start

    Chest and Back

  • Day 4

    Rest

  • Day 5

    Arms

    60 min.

    8

    Yes

    Start

    Arms

  • Day 6

    Rest

  • Day 7

    Rest

Weeks 3 and 4 Hypertrophy

  • Day 1

    Legs and Shoulders

    60 min.

    10

    Yes

    Start

    Legs and Shoulders

  • Day 2

    Rest

  • Day 3

    Chest and Back

    60 min.

    8

    Yes

    Start

    Chest and Back

  • Day 4

    Rest

  • Day 5

    Arms

    60 min.

    7

    Yes

    Start

    Arms

  • Day 6

    Rest

  • Day 7

    Rest

Weeks 5 and 6 Max Hypertrophy

  • Day 1

    Legs and Shoulders

    60 min.

    10

    Yes

    Start

    Legs and Shoulders

  • Day 2

    Rest

  • Day 3

    Chest and Back

    60 min.

    8

    Yes

    Start

    Chest and Back

  • Day 4

    Rest

  • Day 5

    Arms

    60 min.

    8

    No

    Start

    Arms

  • Day 6

    Rest

  • Day 7

    Rest

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Written by Jimmy Pena, M.S., C.S.C.S.
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