Just set up your home gym and wondering where to start? You’re not alone. Whether you’ve got a bench, dumbbells, or just resistance bands—your first month of training doesn’t need to be complicated to be effective.

This 4-week workout plan is designed to build a solid foundation in strength, movement, and consistency using minimal equipment. It’s beginner-friendly, time-efficient, and structured to keep you progressing without burning out.

 

What You’ll Need:

You don’t need a full gym setup to get started. Just a few essentials will do:

 

 



Weekly Structure:

3 Full-Body Sessions Per Week (e.g. Monday, Wednesday, Friday)
1–2 Light Conditioning Days (optional)
Active Recovery or Rest on Remaining Days

Focus is on movement quality, not intensity—especially in Week 1.

 



Week 1: Learn the Basics

Build familiarity and good technique.

Workout A: Full Body Basics

  • Bodyweight Squat – 3 x 12

  • Push-Up (knees or full) – 3 x 8

  • Bent Over Row (band or dumbbells) – 3 x 10

  • Glute Bridge – 3 x 15

  • Plank – 3 x 30 seconds

Tip: Focus on form. Rest 60–90 seconds between sets.

 


 

Week 2: Add Light Resistance

Start building confidence with equipment.

 

Workout A:

  • Goblet Squat – 3 x 10

  • Incline Dumbbell Press – 3 x 8–10

  • Band or Dumbbell Row – 3 x 10

  • Romanian Deadlift (light dumbbells) – 3 x 10

  • Plank with Shoulder Tap – 3 x 20 (10 per side)

 

Workout B:

  • Reverse Lunges – 3 x 8 per leg

  • Floor Press – 3 x 10

  • Band Pull-Apart – 3 x 15

  • Bird Dog – 3 x 10 per side

  • Dead Bug – 3 x 10 per side

 


 

Week 3: Build Volume and Control

Add more reps and time under tension.

Alternate Workout A & B again this week, but:

  • Increase reps to 10–12 where possible

  • Add a slow tempo (e.g. 3 seconds lowering phase)

  • Superset some exercises for flow (e.g. Row + RDL)

 


 

Week 4: Challenge Yourself

You’ve built consistency—now push slightly harder.

Try this split:
Day 1 – Strength Focus

  • Squat – 3 x 8

  • Press – 3 x 8

  • Row – 3 x 10

Day 2 – Conditioning Circuit (3 rounds)

  • Step-Ups x 10

  • Mountain Climbers x 30 secs

  • Push-Ups x 10

  • Glute Bridge March x 10 per side

  • Plank x 30 secs

Day 3 – Full Body Control & Core

  • Split Squats – 3 x 8 per leg

  • Band Row – 3 x 12

  • Side Plank – 3 x 30 sec per side

  • Dead Bug – 3 x 10 per side

 


 

Recovery & Mobility Tips

  • Include 5–10 minutes of light stretching post-workout

  • Stay hydrated and get good sleep—progress depends on recovery

  • Use a foam roller or massage tool 1–2x/week

 

 

Final Word: Build the Habit First

Your first 30 days aren’t about perfection—they’re about showing up and building the habit. Focus on form, consistency, and listening to your body. The more enjoyable and manageable your sessions are, the more likely you are to keep going.

Want a setup that supports your training journey? Check out our Home Gym Packages designed for beginners and beyond.