{"id":24374,"date":"2024-05-08T18:27:30","date_gmt":"2024-05-08T18:27:30","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=24374"},"modified":"2024-05-08T18:27:36","modified_gmt":"2024-05-08T18:27:36","slug":"4-week-home-gym-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/4-week-home-gym-workout-plan-with-pdf","title":{"rendered":"The Best 4-Week Home Gym Workout Plan with PDF"},"content":{"rendered":"\n<p>If you&#8217;ve just set up your home gym and are looking for a workout plan to utilize your investment, this article is for you.<\/p>\n\n\n\n<p>In this blog, I&#8217;ve published an ultimate 4-week hybrid workout routine that you can do at your home gym to build muscle, improve your functional fitness, and shape your physique.<\/p>\n\n\n\n<p>From males to females, anyone who wants to take their fitness to the next level in an organized and efficient way should try this routine.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>About This Home Gym Training Program<\/strong><\/h2>\n\n\n\n<p><strong>Sessions\/Week: <\/strong>This program involves training six times weekly &#8211; three days of strength training for muscle building, two days of aerobic workout for improving endurance and cardiovascular fitness, and one-day of mobility training for improving balance and flexibility.<\/p>\n\n\n\n<p><strong>Equipment Needed: <\/strong>To follow this plan, you need barbells, dumbbells, resistance bands, and a flexible workout bench in your home gym.<\/p>\n\n\n\n<p><strong>Experience Require:<\/strong> This program is for intermediates who have been exercising for a while.  However, if you&#8217;re a beginner, you can also follow it after excluding those exercises that don&#8217;t suit your fitness level.<\/p>\n\n\n\n<p><strong>Program Goal:<\/strong> This program involves various types of workouts that will help you gain lean mass, increase strength, improve aesthetics, and make you flexible.<\/p>\n\n\n\n<p><strong>Rest Between Sets:<\/strong> I recommend keeping the rest between sets as short as possible.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4-Week Home Gym Workout Plan to Get Strong, Flexible, and Aesthetics<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/05\/Home-Gym-Workout-Plan.jpg\" alt=\"Home Gym Workout Plan\" class=\"wp-image-24406\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/05\/Home-Gym-Workout-Plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/05\/Home-Gym-Workout-Plan-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/05\/Home-Gym-Workout-Plan-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday:<\/strong> Hypertrophy Workout<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> Aerobic Cardio<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong> Hypertrophy Workout<\/li>\n\n\n\n<li><strong>Thursday:<\/strong> Aerobic Cardio<\/li>\n\n\n\n<li><strong>Friday:<\/strong> Hypertrophy Workout<\/li>\n\n\n\n<li><strong>Saturday:<\/strong> Mobility Workout<\/li>\n\n\n\n<li><strong>Sunday:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<p>This hybrid training split will help you scale your fitness to the next level and shape your physique over time.<\/p>\n\n\n\n<p>I recommend doing a quick 3 to 5 minutes of bodyweight cardio to increase your body temperature and prepare you for the workout outlined below.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Monday &#8211; Hypertrophy Workout<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#3_Goblet_Squat\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#3_Goblet_Squat\" rel=\"noreferrer noopener\">Goblet Squat<\/a><\/td><td>3<\/td><td>15-20<\/td><td>Leg<\/td><\/tr><tr><td>Standard Push-up<\/td><td>3<\/td><td>10-15<\/td><td>Chest<\/td><\/tr><tr><td>Overhead Press<\/td><td>3<\/td><td>12-15<\/td><td>Shoulder<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>3<\/td><td>10-15<\/td><td>Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">Romanian Deadlift<\/a><\/td><td>3<\/td><td>10-12<\/td><td>Hamstring<\/td><\/tr><tr><td>Incline Dumbbell Curl<\/td><td>3<\/td><td>10-12<\/td><td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Tuesday &#8211; Aerobic Cardio<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-second Jumping Jacks<\/li>\n\n\n\n<li>15-second Mountain Climber<\/li>\n\n\n\n<li>10 Squat Jumps<\/li>\n\n\n\n<li>20 Shoulder Taps (10\/side)<\/li>\n\n\n\n<li>10 Sit-ups<\/li>\n\n\n\n<li>20 High Knees Taps (10\/side)<\/li>\n\n\n\n<li>45-60 second Forearm Plank<\/li>\n\n\n\n<li>Perform as many rounds as possible in 20 minutes.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Wednesday &#8211; Hypertrophy Training<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Walking Lunges<\/td><td>3<\/td><td>10\/leg<\/td><td>Leg<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>3<\/td><td>12-15<\/td><td>Chest<\/td><\/tr><tr><td>Lateral Delt Raises<\/td><td>3<\/td><td>10-12<\/td><td>Shoulder<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-back-workout-and-exercises#12_Chest-Supported_Incline_Row\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-back-workout-and-exercises#12_Chest-Supported_Incline_Row\" rel=\"noreferrer noopener\">Chest-Supported Row<\/a><\/td><td>3<\/td><td>10-15<\/td><td>Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-curl\" target=\"_blank\" data-type=\"post\" data-id=\"3757\" rel=\"noreferrer noopener\">Lying Leg Curl<\/a><\/td><td>3<\/td><td>10-15<\/td><td>Hamstrings<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-calf-exercises#1_Dumbbell_One-Leg_Leaning_Calf_Raise\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-dumbbell-calf-exercises#1_Dumbbell_One-Leg_Leaning_Calf_Raise\" rel=\"noreferrer noopener\">Leaning One-leg Calf Raises<\/a><\/td><td>3<\/td><td>15\/leg<\/td><td>Calves<\/td><\/tr><tr><td>Triangle Push-up<\/td><td>3<\/td><td>10-12<\/td><td>Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Thursday &#8211; Flexibility Exercises<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-second Upward Salute<\/li>\n\n\n\n<li>15-second <a href=\"https:\/\/www.youtube.com\/watch?v=xIkByypcXiY\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=xIkByypcXiY\" rel=\"noreferrer noopener\">Child Pose with Reach<\/a><\/li>\n\n\n\n<li>15-second Cobra Pose<\/li>\n\n\n\n<li>15-second Seated Bend Forward<\/li>\n\n\n\n<li>30-second World\u2019s Greatest Stretch (15-second\/side)<\/li>\n\n\n\n<li>15-second Standing Bend Forward<\/li>\n\n\n\n<li>30-second <a href=\"https:\/\/www.youtube.com\/watch?v=w6P7TgqDcjI\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=w6P7TgqDcjI\" rel=\"noreferrer noopener\">Superman Raise<\/a><\/li>\n\n\n\n<li>10-second Boat Pose<\/li>\n\n\n\n<li>Perform three to five rounds.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Friday &#8211;&nbsp;Hypertrophy Workout<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Kettlebell Swings<\/td><td>3<\/td><td>15-20<\/td><td>Full Body<\/td><\/tr><tr><td>Barbell Deadlift<\/td><td>3<\/td><td>8-10<\/td><td>Full Body<\/td><\/tr><tr><td>Incline Dumbbell Fly<\/td><td>3<\/td><td>12-15<\/td><td>Chest<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises#2_Bent-Over_Dumbbell_Rear_Delt_Raise\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises#2_Bent-Over_Dumbbell_Rear_Delt_Raise\" rel=\"noreferrer noopener\">Bent-Over Lateral Raises<\/a><\/td><td>3<\/td><td>10-12<\/td><td>Shoulder<\/td><\/tr><tr><td>Single-arm Dumbbell Row<\/td><td>3<\/td><td>10\/side<\/td><td>Back<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>3<\/td><td>12-15<\/td><td>Glutes<\/td><\/tr><tr><td>Concentration Curl<\/td><td>3<\/td><td>10\/arm<\/td><td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Saturday &#8211; Aerobic Cardio<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-second Sprint In Place<\/li>\n\n\n\n<li>5-6 Burpees<\/li>\n\n\n\n<li>15-second <a href=\"https:\/\/www.youtube.com\/watch?v=luRruRjECm8\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=luRruRjECm8\" rel=\"noreferrer noopener\"><strong>Crossbody Mountain Climber<\/strong><\/a><\/li>\n\n\n\n<li>10 Jumping Lunges (5 per leg)<\/li>\n\n\n\n<li>10 Knee Tap Push-ups (5 taps per knee)<\/li>\n\n\n\n<li>50 Jumping Rope\/10 Squat Jumps<\/li>\n\n\n\n<li>20 Shoulder Taps (10\/side)<\/li>\n\n\n\n<li>30-second Side Plank on each side<\/li>\n\n\n\n<li>Repeat as many times as possible in 20 minutes.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Workout PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-86434d88-f428-44fa-baad-63afcf69c709\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/05\/Home-Gym-Training-Plan.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Home-Gym-Training-Plan<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/05\/Home-Gym-Training-Plan.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-86434d88-f428-44fa-baad-63afcf69c709\" download>Download<\/a><\/div>\n\n\n\n<p>Download this program and use it offline.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Finishing It Off<\/strong><\/h2>\n\n\n\n<p>Whether you train in the commercial gym or your personal home gym, an organized workout plan helps you train efficiently and saves you time.<\/p>\n\n\n\n<p>I&#8217;ve shared an ultimate program above in this article for those who train in their home gym.<\/p>\n\n\n\n<p>This program includes all kinds of exercises and will help you take your fitness to the next level.<\/p>\n\n\n\n<p>If you have any questions regarding this routine, you can contact me through email or social media, and I&#8217;ll be happy to help you out.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;ve just set up your home gym and are looking for a workout plan to utilize your investment, this article is for you. In this blog, I&#8217;ve published an ultimate 4-week hybrid workout routine that you can do at your home gym to build muscle, improve your functional fitness, and shape your physique. From &#8230; <a title=\"The Best 4-Week Home Gym Workout Plan with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/4-week-home-gym-workout-plan-with-pdf\" aria-label=\"Read more about The Best 4-Week Home Gym Workout Plan with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":24407,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[475,256],"tags":[106,381],"class_list":["post-24374","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-home-workout-plan","category-free-workout-plans","tag-home-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/24374","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=24374"}],"version-history":[{"count":23,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/24374\/revisions"}],"predecessor-version":[{"id":24411,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/24374\/revisions\/24411"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/24407"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=24374"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=24374"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=24374"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}