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From Blah to Buff! 4 Amazing Workout Routines From Home

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Building a routine can be complicated! That’s why there are personal trainers out there. But, you can have your own workout routines from home to make you feel great.

A routine doesn’t have to be too difficult to build. You don’t need a special app, or a wizbang gadget, or tons of equipment either. What I’ll do is give you a week breakdown of what you could do in a week.

Rest assured, you can repeat these weekly routines from week to week. Just increase your intensity, weight, distance, and reps for a harder workout. So, here are 4 amazing workout routines from home!

1. Strength Training Routine

I already did an article about strength training if you want to check it out. Here’s a weekly routine you can do:

Day Workout Sets/Reps Notes
Monday Bench Press 6-7 Sets with 8-10 Reps. 2 minute rest between each set. Bench press can be dumbbell or barbell.
Dips 3 sets. As many as possible each set. 30 sec rest between each set
Pull-ups As many sets as it takes to reach 20. 30 sec rest between each set
Farmer’s Carry 3 sets. Make the weight light enough to hold it in both hands for 60 seconds. 30 sec rest between each set
Tuesday Weighted Squats 6-7 Sets with 8-10 Reps. 2 minute rest between each set. If you don’t have weights, do air squats for 1 minute. Rest for 1 minute for 6-7 sets
Weighted Box Step ups 3 Sets. 10-15 reps Hold dumbbells and step up.
Texas Pushup Challenge 1 set Start in the standing position. Go down do 1 pushup then stand up. Then go down and do 2 pushups and stand. Continue adding one pushup until you hit 10 pushups
Ab twists 3 sets. 30 seconds rest between sets
Wednesday Deadlift 6-7 Sets with 8-10 Reps. 2 minute rest between each set.
Pushup Burnouts 3 sets Do as many pushups as you can do in one minute. Rest 1 minute in between
Single Leg Deadlift 3-5 sets Use no weight at first, then add weight as you get comfortable
Pull-ups As many sets as it takes to reach 20. 30 sec rest between each set
Thursday Push-Press 5-6 Sets. Do it with dumbbells or a barbell. Rest 1 minute between sets
Box Step ups 3 Sets. 10-15 reps Do with or without weight. Rest 30 seconds between sets
Supine Bicycle 3 Sets. As many as possible. Set timer for 1 minute. Rest 1 minute between sets
Friday Goblet Squats with kettle bell 5-6 sets. 10 reps Do with dumbbells or without weights. 30 seconds rest between sets
Weighted Lunges 3 Sets. 10 Lunges per leg 30 seconds rest between sets
Pull-ups As many sets as it takes to reach 20. 30 sec rest between each set
Burpees 3 sets Do as many burpees as you can do in one minute. Rest 1 minute in between
Saturday Bent Over Rows 3 sets.  10-15 reps Do with a barbell or dumbbells
Pushup Burnouts 3 sets Do as many pushups as you can do in one minute. Rest 1 minute in between
Pull-ups As many sets as it takes to reach 20. 30 sec rest between each set
Sunday Rest Rest Rest

2. Conditioning Routine

This one is tricky. There are several conditioning routines out there, but I tailored this towards running. However, do what conditioning you want to do. Replace running with biking or swimming if that works better for you. Regardless, here it is!

Day Workout Sets/Reps Notes
Monday Short Run 1-3 Miles Keep at a conversation Pace
Tuesday Air squats 3 sets. As many as you can in 1 minute Rest 30 seconds between sets
Pushups 3 sets. As many as you can in 1 minute Rest 30 seconds between sets
Lunges 3 sets. As many as you can in 1 minute Rest 30 seconds between sets
Planks and Side Planks 3 sets for front, and both sides. Hold 1 minute each Rest 30 seconds between sets
Wednesday Sprints. 400s 8 sets of 400 Rest 1 minute between sets
Thursday Short Run 1-3 Miles Keep at a conversation Pace
Friday Long  Run 3-5 miles Run for time
Saturday Find a Yoga Workout Find a Yoga Workout Find a Yoga Workout
Sunday Rest Rest Rest

3. Strength and Conditioning Routine

This one is a more all-around routine. I combined the ones above to give you a way to integrate both strength and conditioning. Wednesday through Saturday are going to be killer! But, you’ll feel really good come Saturday for your run. Again, switch anything out that you think will be best for you!

Day Workout Sets/Reps Notes
Monday Bench Press 6-7 Sets with 8-10 Reps. 2 minute rest between each set. Bench press can be dumbbell or barbell.
Dips 3 sets. As many as possible each set. 30 sec rest between each set
Pull-ups As many sets as it takes to reach 20. 30 sec rest between each set
Farmer’s Carry 3 sets. Make the weight light enough to hold it in both hands for 60 seconds. 30 sec rest between each set
Tuesday Short Run 1-3 Miles Keep at a conversation Pace
Wednesday Weighted Squats 6-7 Sets with 8-10 Reps. 2 minute rest between each set. If you don’t have weights, do air squats for 1 minute. Rest for 1 minute for 6-7 sets
Weighted Box Step ups 3 Sets. 10-15 reps Hold dumbbells and step up.
Texas Pushup Challenge 1 set Start in the standing position. Go down do 1 pushup then stand up. Then go down and do 2 pushups and stand. Continue adding one pushup until you hit 10 pushups
Weighted Squats 6-7 Sets with 8-10 Reps. 2 minute rest between each set. If you don’t have weights, do air squats for 1 minute. Rest for 1 minute for 6-7 sets
Thursday Sprints. 400s 8 sets of 400 Rest 1 minute between sets
Friday Deadlift 6-7 Sets with 8-10 Reps. 2 minute rest between each set.
Pushup Burnouts 3 sets Do as many pushups as you can do in one minute. Rest 1 minute in between
Single Leg Deadlift 3-5 sets Use no weight at first, then add weight as you get comfortable
Pull-ups As many sets as it takes to reach 20. 30 sec rest between each set
Saturday Long  Run 3-5 miles Run for time
Sunday Rest Rest Rest

4. Low-Impact Routine

Low-impact is for everyone! There are those who are injured, pregnant, elderly, or early beginners to fitness that may enjoy low-impact routines a little more. Low-impact workouts and routines are great ways to get into a good habit because it gets your body moving. You can have some success and relaxation from engaging in low-effort training but still get a good feeling for what you accomplished. So, consider this routine:

Day Workout Sets/Reps Notes
Monday Walk 30-45 minutes Walk fast enough to breath  a little heavy
Tuesday Slow Air squats 3 sets. 20-30. Go as low as you can go Rest 1 minute between sets
Pushups on your knees 3 sets. 5-10. Rest 1 minute between sets. Go slowly
Lunges 3 sets. 20-30. Rest 1 minute between sets
Crunches 3 sets of 20 Rest 1 minute between sets
Wednesday Cycling 30-45 minutes Cycle fast enough to breath  a little heavy
Thursday Find a Yoga Workout Find a Yoga Workout Find a Yoga Workout
Friday Walk 30-45 minutes Walk fast enough to breath  a little heavy
Saturday Rest Rest Rest
Sunday Rest Rest Rest

What do you think?

There’s a routine for everyone:) I believe that people who are determined to start a good routine can do so with one of the four routines you just read. You can modify any of these at any time to fit your needs or goals. It’s an easy metric to use especially if you don’t have a lot of equipment at your garage gym.

Let me know what you think! What are some routines that you have? What are your favorite exercises? Alright, Garage Gym Goers, I’ll see you next time!


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Bobby

6 Comments

  1. Oh my gosh where has this been all my life? Going to the gym is always hard for me because I feel like I get in there and have no clue where to even start. I know this list is for at-home routines, but I even love this for a gym routine!

    Just having something laid out and easily listed, helps motivate me because I am a planner by nature, so I feel my best when I am organized and have a plan set in action. I can’t wait to try these routines you’ve created and suggested. Awesome post thank you!

    • Madysen,
      I’m glad you found the workouts helpful! For sure, it’s nice to have it all laid out. I’m a planner too so I catch your drift about planning out workouts. Thank you so much for your comment!

  2. Hey Bobby!
    Love this post and your ideas presented here! I’m super happy I started weightlifting 6 years ago – it has really improved my life. Now I’m basically addicted to it. 🙂

    I love the bench press. Recently I started doing farmer’s carries again. Punishing but great. Personally I like working out 4-5 days a week, but it’s certainly something that people need to experiment with to find out what works best for them. The strength and conditioning routine looks good, though at my gym I like to work out on weekend days since it’s less busy. Can always just switch the days around.

    So glad you included routines to fit different lifestyles and goals that people have!
    Thanks,
    Ben

    • Ben,

      Thanks for your comment! Bench press is one of my favorites too. It’s a late favorite, because I have been partial to squats in high school, but not so much anymore. You’re absolutely right that working out is something that people need to experiment with. There’s a lot involved with how your body reacts to certain exercises versus other exercises. I appreciate you sharing your experience!

      Bobby

  3. Hey Bobby,
    These are 4 great workout routines!
    I really like how you have particular training schedules because this can be very helpful for so many people. I have always been passionate about exercising and pushing my body. I also like working out at home more than at the gym and the exercise routines you have here make it easy for me to use at home, which is great.
    The way you have listed everything out clearly makes this information very easy to understand and is a great template to motivate me to workout more!

    • Jesse Lee,
      I’m glad you found this post helpful! Working out at home is fun when you get the hang of it for sure. Let me know how those routines work out for you! Thanks for your post!
      Bobby

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