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:
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A pair of dumbbells or adjustable dumbbells
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A flat or adjustable bench (optional but helpful)
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Resistance bands or long power bands
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
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Bodyweight Squat – 3 x 12
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Push-Up (knees or full) – 3 x 8
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Bent Over Row (band or dumbbells) – 3 x 10
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Glute Bridge – 3 x 15
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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:
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Goblet Squat – 3 x 10
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Incline Dumbbell Press – 3 x 8–10
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Band or Dumbbell Row – 3 x 10
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Romanian Deadlift (light dumbbells) – 3 x 10
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Plank with Shoulder Tap – 3 x 20 (10 per side)
Workout B:
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Reverse Lunges – 3 x 8 per leg
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Floor Press – 3 x 10
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Band Pull-Apart – 3 x 15
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Bird Dog – 3 x 10 per side
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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:
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Increase reps to 10–12 where possible
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Add a slow tempo (e.g. 3 seconds lowering phase)
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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
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Squat – 3 x 8
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Press – 3 x 8
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Row – 3 x 10
Day 2 – Conditioning Circuit (3 rounds)
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Step-Ups x 10
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Mountain Climbers x 30 secs
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Push-Ups x 10
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Glute Bridge March x 10 per side
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Plank x 30 secs
Day 3 – Full Body Control & Core
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Split Squats – 3 x 8 per leg
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Band Row – 3 x 12
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Side Plank – 3 x 30 sec per side
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Dead Bug – 3 x 10 per side
Recovery & Mobility Tips
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Include 5–10 minutes of light stretching post-workout
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Stay hydrated and get good sleep—progress depends on recovery
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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.
