{"id":10819,"date":"2022-09-09T00:30:46","date_gmt":"2022-09-09T04:30:46","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=10819"},"modified":"2023-09-10T16:59:23","modified_gmt":"2023-09-10T20:59:23","slug":"free-7-day-home-workout-plan","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/free-7-day-home-workout-plan","title":{"rendered":"7 Day Home Workout Plan to Build Muscle & Lose Weight w\/PDF"},"content":{"rendered":"\n

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.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

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. <\/p>\n\n\n\n

Program Summary<\/strong><\/h2>\n\n\n\n
Routine Type<\/strong><\/td>Full Body<\/td><\/tr>
Program Duration<\/strong><\/strong><\/td>8-12 weeks<\/td><\/tr>
Sessions\/week<\/strong><\/td>5-6 days weekly<\/td><\/tr>
Duration\/session<\/strong><\/td>30 minutes<\/td><\/tr>
Target Gender<\/strong><\/td>Male and Female<\/td><\/tr>
Skill Require<\/strong><\/td>Beginner to Intermediate<\/td><\/tr>
Program Goal (Plan 1)<\/strong><\/td>Build Lean Mass<\/td><\/tr>
Program Goal (Plan 2)<\/strong><\/strong><\/td>Increase Weight Loss<\/td><\/tr>
Exercise Type<\/strong><\/td>Bodyweight<\/td><\/tr>
Equipment Required<\/strong><\/td>None<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

It will be a total body workout program where you train each muscle group every training day. <\/p>\n\n\n\n

Most of the exercises in these programs will be easy to perform, while some will challenge your fitness level.<\/p>\n\n\n\n

7 Day Workout Plan to Build Muscle at Home<\/strong><\/h2>\n\n\n
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This bodyweight 7 day workout plan will build lean mass, increase muscular strength, and help you achieve your best shape.<\/p>\n\n\n\n

Use this program for 8 to 12 weeks, and make sure you take care of your macros to see visible results. <\/p>\n\n\n\n

You can use this Bodybuilding Macro Calculator<\/a> to see how many calories you need to take from protein, carbs, fats, and micronutrients.<\/p>\n\n\n\n

Day 1<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Muscle Worked<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Jumping Jacks<\/td>Full Body<\/td>15-sec x 2<\/td>30-sec<\/td><\/tr>
Incline Push-up<\/td>Chest and Triceps<\/td>15 x 2<\/td>1-min<\/td><\/tr>
Standard Pushup<\/td>Chest and Triceps<\/td>10 x 3<\/td>90-sec<\/td><\/tr>
Standard Squat<\/td>Quad<\/td>15 x 3<\/td>1-min<\/td><\/tr>
Superman Fly<\/td>Back<\/td>15 x 3<\/td>1-min<\/td><\/tr>
Lying Y Raises<\/td>Back and Rear Delt<\/td>15 x 3<\/td>1-min<\/td><\/tr>
Bird Dog Plank<\/td>Lower Back and Core<\/td>10 x 2<\/td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Squat Jump<\/td>Quad<\/td>10 x 3<\/td>45-sec<\/td><\/tr>
Lunges<\/td>Legs<\/td>10 x 2<\/td>45-sec<\/td><\/tr>
Inverted Row<\/td>Back<\/td>10 x 3<\/td>1-min<\/td><\/tr>
Narrow Pushups<\/td>Triceps<\/td>10 x 3<\/td>90-sec<\/td><\/tr>
Reverse Crunches<\/a><\/td>Core<\/td>10 x 2<\/td>45-sec<\/td><\/tr>
Mountain Climber<\/td>Core<\/td>30-sec x 2<\/td>45-sec<\/td><\/tr>
Glute Bridge<\/td>Glute<\/td>10 x 3<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 3<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Muscle<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Lateral Squat<\/a><\/td>Legs<\/td>10 x 3<\/td>45-sec<\/td><\/tr>
Sumo Squat<\/a><\/td>Legs<\/td>10 x 2<\/td>45-sec<\/td><\/tr>
Standard Pushup<\/td>Chest<\/td>10 x 3<\/td>1-min<\/td><\/tr>
Pike Pushup<\/td>Shoulder<\/td>10 x 3<\/td>90-sec<\/td><\/tr>
Floor IYT Raises<\/td>Back<\/td>10 x 2<\/td>45-sec<\/td><\/tr>
Bench Dips<\/td>Triceps<\/td>12 x 3<\/td>45-sec<\/td><\/tr>
Plank<\/td>Core<\/td>30-sec x 2<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 4 – OFF<\/strong><\/h4>\n\n\n\n

Day <\/strong>5<\/h4>\n\n\n\n
Exercise<\/th>Muscle<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Burpees<\/td>Full Body<\/td>10 x 3<\/td>45-sec<\/td><\/tr>
Side Plank Rotation<\/a><\/td>Core<\/td>10 x 2<\/td>45-sec<\/td><\/tr>
Squats<\/td>Legs<\/td>10 x 3<\/td>1-min<\/td><\/tr>
Pushups<\/td>Chest<\/td>10 x 3<\/td>90-sec<\/td><\/tr>
Floor IYT Raises<\/td>Back<\/td>10 x 2<\/td>45-sec<\/td><\/tr>
Inverted Row<\/td>Back<\/td>12 x 3<\/td>45-sec<\/td><\/tr>
Shoulder Tap<\/td>Upper Body<\/td>30-sec x 2<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 6<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Muscle<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Inchworm<\/a><\/td>Full body<\/td>10 x 3<\/td>45-sec<\/td><\/tr>
Bodyweight Step-up<\/a><\/td>Legs<\/td>10 x 2<\/td>45-sec<\/td><\/tr>
Dive Bomber Push-ups<\/a><\/td>Upper Body<\/td>10 x 3<\/td>1-min<\/td><\/tr>
Superman Pull<\/td>Back<\/td>10 x 3<\/td>90-sec<\/td><\/tr>
Dead Bug Crunches<\/td>Core<\/td>10 x 2<\/td>45-sec<\/td><\/tr>
Lying Leg Lift<\/a><\/td>Core<\/td>12 x 3<\/td>45-sec<\/td><\/tr>
Donkey Calf Raise<\/a><\/td>Calves<\/td>30-sec x 2<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 7<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Muscle<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Bodyweight Power Maker<\/a><\/td>Full Body<\/td>10 x 3<\/td>45-sec<\/td><\/tr>
Triangle Pushups<\/td>Triceps<\/td>10 x 2<\/td>45-sec<\/td><\/tr>
Floor IYT Raises<\/td>Back<\/td>10 x 3<\/td>1-min<\/td><\/tr>
Shoulder Tap<\/td>Upper Body<\/td>10 x 3<\/td>90-sec<\/td><\/tr>
Reverse Lunges<\/td>Legs<\/td>10 x 2<\/td>45-sec<\/td><\/tr>
Glute Bridge<\/td>Glute<\/td>12 x 3<\/td>45-sec<\/td><\/tr>
Mountain Climber<\/td>Core<\/td>30-sec x 2<\/td>45-sec<\/td><\/tr>
Plank<\/td>Core<\/td>30-sec x 2<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

7 Day Workout Routine to Lose Weight at <\/strong>Home<\/strong><\/h2>\n\n\n
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Weight loss is a complex process and depends on various things<\/a>, including physical training. <\/p>\n\n\n\n

Physical training is not directly responsible for weight loss, but it plays a crucial role in losing excess fats and shaping physique.<\/p>\n\n\n\n

You can pair a calorie-deficit meal plan<\/strong><\/a> with an exercise regime to achieve weight loss and improve body composition.<\/p>\n\n\n\n

You can follow this 7 day workout plan at home to shed significant calories, increase your metabolic rate<\/strong><\/a>, and speed up weight loss.<\/p>\n\n\n\n

Schedule<\/strong><\/p>\n\n\n\n