July 23, 2024

5 Day Minimal Equipment Home Workout Routine

Workout Description

There is little doubt that this quarantine is extremely tough on everyone. And while I can easily write an entire article on the massive implications that this situation is having, and will have long after it is over, I am addressing this piece towards those who treat the gym like a second home.

If you are anything like me, going to the gym 4-6 days per week to push and pull the iron is as natural as breathing.  Sculpting our physiques, increasing our strength, improving our fitness, and building our health are of paramount importance to us. However, if you are truly dedicated, you are more than likely very familiar with the saying, “Where there is a will, there is a way!” And to that end, it is my sincere hope that you have been doing everything possible to stay on track – whether you only have bands, DB’s, a BB, Kettlebells, a medicine ball, or no equipment at all.

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In fact, the very reason I am sitting here, tapping the keys on my keyboard (using just two fingers, as I never learned to type), is to provide Muscle & Strength readers with some excellent at-home workout options that will keep your muscles burning, your fat melting, and your endorphins flowing at full throttle. Let’s do this!

Day 1: All Barbell Back

ExerciseSetsReps
Wide Grip Barbell Bent-Over Row37-9
Deadlift310-12
Barbell Pullover313-15
One Arm Barbell Row316-20

Day 2: All Bodyweight Chest

ExerciseSetsReps
Push Ups (2/3/1 Tempo)3Max Reps
Feet-Elevated Push Ups (5/1/1 Tempo)3Max Reps
Dips (2/1/3 Tempo)3Max Reps
Narrow Grip Push Ups (2/1/1/3 Tempo)3Max Reps

Author’s Note: Lifting tempo is the phrase used to describe how fast you lower, lift, and pause with the weight in each phase of a repetition. It is expressed in seconds and begins with the negative (lowering) portion of an exercise, then the midpoint (stretch) portion, then the positive (lifting) portion, and if there is a fourth number used, it will be the peak contraction (squeeze) portion. Where you see and “X,” means to “lift as explosively as possible.”

Day 3: All Plyo Thighs

ExerciseSetsReps
Vertical Jumps220
Stair Jumps210
Broad Jumps210
Butt Kick Jumps215
Split Jumps212 each leg
Lateral Bounds215 on each side

Day 4: All Dumbbell Delts

ExerciseSetsReps
1a. Standing Dumbbell Lateral Raise210-12
1b. Dumbbell Upright Row210-12
2a. Alternating Hammer Grip Front Dumbbell Raise210-12
2b. Seated Dumbbell Arnold Press27-9
Lateral Bounds215 on each side

Day 5: All Band Arms

ExerciseSetsReps
Alternating Band Curls (Hold Contractions for 4 Seconds)28-10
High Band Biceps Pose Curl (Hold Stretch for 4 Seconds)28-10
Band Seated Concentration Curl (Hold Contractions 4 Seconds)28-10
Banded Overhead Extension (Hold Stretch for 4 Seconds)210-12
Band 2 Arm Kickbacks (Hold Contractions for 4 Seconds)210-12
Lying Band Extensions (Hold Stretch for 4 Seconds)210-12

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