5 Day Home Gym Workout Plan: Beginner, Build Muscle
A 5-day program for beginners, aimed at building muscle.
- 5 days a week
- Hybrid
- Home gym
- about 30 min
- No cardio
- You’ll need: barbell, adjustable bench, dumbbells
Each week
Push
- Dumbbell Floor Press — 3 × 8–10
- Dumbbell Fly — 3 × 10–12
- Seated Dumbbell Press — 3 × 8–10
- Dumbbell Lateral Raise — 3 × 12–15
- Overhead Dumbbell Extension — 3 × 10–12
- Dumbbell Skullcrushers — 3 × 10–12
Pull
- Barbell Row — 3 × 8–10
- One Arm Dumbbell Row — 3 × 10–12
- Dumbbell Pullover (Lat Focus) — 3 × 10–12
- Prone Y-T-W Raise — 3 × 12–15
- Dumbbell Curl — 3 × 10–12
- Hammer Curl — 3 × 10–12
Legs
- Goblet Squat — 3 × 8–10
- Dumbbell Split Squat — 3 × 10–12
- Romanian Deadlift (RDL) — 3 × 8–10
- Dumbbell Deadlift — 3 × 10–12
- Dumbbell Standing Calf Raise — 4 × 12–15
Upper
- Neutral Grip Dumbbell Bench Press — 3 × 8–10
- Pushups — 3 × 10–15
- Dumbbell Seal Row — 3 × 10–12
- Standing Dumbbell Press — 3 × 8–10
- Barbell Curl — 3 × 8–10
- Dumbbell Skullcrushers — 3 × 10–12
Lower
- Dumbbell Front Squat — 3 × 8–10
- Stiff Leg Deadlift — 3 × 8–10
- Dumbbell Reverse Lunge — 3 × 10–12
- Barbell Glute Bridge — 3 × 10–12
- Standing Calf Raise (Bodyweight) — 4 × 12–15
Report card
- Weekly volume — on target. All 8 scored muscle groups sit in the 7–22 sets/week range.
- Movement patterns — worth a look. vertical pull is under-trained for this goal.
- Training frequency — on target. Every high-volume muscle is trained 2x/week or more.
- Rep ranges — on target. The intensity mix fits this goal.
- Structural balance — on target. Push:pull and quad:hinge ratios are balanced.
- Recovery spacing — on target. Hard sessions for each muscle are spaced at least a day apart.
- Session workload — on target. No session is overloaded — the weekly work is sensibly distributed.
- Rest & session time — not assessed. Estimated session times — rest periods aren't stated, so pacing wasn't judged.
- Conditioning — on target. No conditioning — fine for this goal, though 1–2 easy sessions a week would cost nothing and buy health.
- Progression plan — not assessed. A written program doesn't show how loads should move week to week — progression gets assessed once the program is being tracked.
More workout programs · Workout plan builder · Rate my workout routine