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In a world that never seems to slow down, finding time for working out can be a daunting task. Whether you’re a busy professional, a dedicated mom, or someone who prefers the comfort of their own space, the idea of setting foot in a bustling commercial gym might seem more overwhelming than motivating. The good news is that you don’t need a gym membership or fancy equipment to get stronger and build muscle. Working out at home has become a popular choice for many in recent years, offering convenience, privacy, and flexibility, giving people more chance of reaching their fitness goals.
In this article we run you through a 6-day split workout program you can do from the comfort of your own home, whether thats before or after work, or while the kids are at school or taking a nap.
In this workout split we cover all major muscle groups on different days, divided into –
- Monday – Lower Body
- Tuesday – Upper Body & Abs
- Wednesday – Full Body
- Thursday – Lower Body
- Friday – Upper Body & Abs
- Saturday – Full Body
- Sunday – Rest Day
Following the above 6 day split we are hitting every body part multiple times per week, so whether your goal is weight loss, gaining lean muscle mass or toning your entire body, following this plan along with getting in enough carbs and protein pre and post workout, is a sure way to accelerate your results. By alternating between different muscle groups each day of the week we are also giving our bodies adequate recovery time, which is the best way to support muscle growth, along with progressive overload of course.
The Appeal of Home Workouts:
The most important thing when embarking on a fitness journey is taking the first step, sometimes hurdles in life constantly get in the way preventing us from simply starting. That is where the appeal of home workouts comes in for many people and may be the best option for you. It makes it easier to schedule in your training days and how much time you have to spend on each session. After you’ve got that first week down it also gives you the chance to alter your training volume the following week depending on if you have more or less time to spend on your training.
1. Time Efficiency:
Life is hectic, and carving out time to commute to the gym can be a significant hurdle. Home workouts eliminate this barrier, allowing you to invest more time in the actual strength training sessions and less time in transit.
2. Mom-Friendly:
For mothers, the challenge of finding childcare or juggling a fitness routine with a baby’s schedule can be a real struggle. Home workouts provide a solution, enabling moms to sneak in quick sessions during nap times or playdates.
3. Avoiding the Gym Scene:
Some individuals simply prefer the tranquility of their own space over the hustle and bustle of a gym. The absence of crowded weight rooms and waiting lines for equipment makes for a more focused and personalised workout experience.
Now, let’s delve into an effective 6-day workout routine designed specifically for building muscle at home whether you’re working out in your living room or you have a dedicated workout area. Below is a breakdown of each workout, including the number of sets and reps, followed by a recommended warm up and cool down routine, then a description of how to perform each of the exercises mentioned. For this at home workout plan you don’t need any heavy weights or equipment, the workouts are based off body weight resistance alone. However if you would like to make the sessions more challenging as you progress, you can always add weights to certain exercises, using any equipment you may already have at home such as a set of dumbbells. Another way you can increase the intensity is by increasing the rep range of the exercise. Using either weights or higher reps as you get stronger, are both ways to progressive overload which will up your strength gains.
6-Day Home Workout Split:
Day 1: Lower Body
- Body Weight Squats: 4 sets x 12 reps (Hold a weight to make these more challenging)
- Body Weight Walking Lunges: 4 sets x 12 reps per leg (Hold a weight to make these more challenging)
- Glute Bridges: 3 sets x 20 reps (Place a resistance band around your legs just above your knees to make these more challenging)
- Calf Raises: 3 sets x 20 reps
Rest Periods: Rest for 60-90 seconds between sets
Day 2: Upper Body & Abs
- Push-Ups: 4 sets x 15 reps (begin on your knees if you need and progress up to toes as you get stronger)
- Tricep Dips (using a sturdy chair or elevated surface): 4 sets x 15 reps
- Plank: 3 sets x 60 seconds
- Bicycle Crunches: 3 sets x 20 reps per side
Rest Periods: Rest for 60-90 seconds between sets
Day 3: Full Body
- Burpees: 4 sets x 15 reps
- Bodyweight Squat Jumps: 3 sets x 20 reps
- Push-Ups with Rotation: 3 sets x 12 reps
- Sit Ups: 3 sets x 15 reps
- Mountain Climbers: 3 sets x 30 seconds
Rest Periods: Rest for 60-90 seconds between sets
Day 4: Lower Body
- Bulgarian Split Squats: 4 sets x 12 reps per leg
- Single-Leg Deadlifts: 3 sets x 15 reps per leg
- Wall Sit: 3 sets x 60 seconds
- Side Lunges: 3 sets x 15 reps per leg
Rest Periods: Rest for 60-90 seconds between sets
Day 5: Upper Body & Abs
- Tricep Dips (using a sturdy chair or elevated surface): 4 sets x 15 reps
- Superman Exercise: 3 sets x 12 reps
- Russian Twists: 3 sets x 20 reps (use a household item as resistance)
- Plank with Shoulder Taps: 3 sets x 60 seconds
Rest Periods: Rest for 60-90 seconds between sets
Day 6: Full Body
- Jump Squats: 4 sets x 15 reps
- Spiderman Push-Ups: 3 sets x 12 reps per side
- Bicycle Crunches: 3 sets x 20 reps per side
- Side Plank (alternate sides): 3 sets x 45 seconds per side
Rest Periods: Rest for 60-90 seconds between sets
Warming Up and Stretching:
Warm-Up (Before Each Workout):
- Jumping Jacks: 3 sets x 1 minute
- Arm Circles: 2 sets x 30 seconds each direction
- Leg Swings: 2 sets x 15 reps per leg
Post-Workout Stretching (After Each Workout):
- Forward Fold: 3 sets x 30 seconds
- Chest Opener Stretch: 2 sets x 30 seconds
- Seated Hamstring Stretch: 2 sets x 30 seconds per leg
- Child’s Pose: 3 sets x 30 seconds
Here are detailed instructions and cues for each exercise included in the 6-day workout split:
Day 1: Lower Body
- Squats:
- Stand with feet shoulder-width apart.
- Lower hips back and down, keeping knees in line with toes.
- Go as low as comfortable, then press through heels to return to the starting position.
- Lunges:
- Step forward with one foot, lowering your hips until both knees are bent at a 90-degree angle.
- Push off the front foot to return to the starting position.
- Repeat on the other leg.
- Glute Bridges:
- Lie on your back with knees bent and feet flat on the ground.
- Lift hips towards the ceiling, squeezing your glutes at the top.
- Lower hips back down without touching the ground.
- Calf Raises:
- Stand with feet hip-width apart.
- Rise onto your toes, lifting heels off the ground.
- Lower heels back down.
Day 2: Upper Body & Abs
- Push-Ups:
- Start in a plank position with hands slightly wider than shoulder-width apart.
- Lower chest towards the ground, keeping your body in a straight line.
- Push back up to the starting position.
- Tricep Dips
- Sit on the edge of a chair or bench with hands gripping the edge.
- Slide your hips off the edge and lower your body.
- Push back up to the starting position.
- Plank:
- Hold a plank position with shoulders directly above wrists.
- Keep your body in a straight line from head to heels.
- Engage your core throughout.
- Bicycle Crunches:
- Lie on your back, hands behind your head.
- Lift your feet off the ground and bring one knee towards your chest while rotating your torso to touch the opposite elbow to the knee.
- Repeat on the other side.
Day 3: Full Body
- Burpees:
- Start in a standing position.
- Drop into a squat position, placing hands on the ground.
- Jump feet back into a plank, perform a push-up, jump feet back to hands, and explosively jump up.
- Bodyweight Squat Jumps:
- Perform a squat, then explode up into a jump.
- Land softly and immediately go into the next squat.
- Push-Ups with Rotation:
- Perform a standard push-up.
- At the top, rotate your body, lifting one arm towards the ceiling.
- Mountain Climbers:
- Start in a plank position.
- Bring one knee towards your chest, then switch legs quickly in a running motion.
Day 4: Lower Body
- Bulgarian Split Squats:
- Stand facing away from a chair or bench.
- Place one foot on the chair or bench behind you.
- Lower your body into a lunge, keeping the front knee above the ankle.
- Single-Leg Deadlifts:
- Stand on one leg.
- Hinge at the hips, extending the free leg behind you while lowering your torso.
- Keep a slight bend in the standing knee.
- Wall Sit:
- Lean against a wall with your feet shoulder-width apart.
- Slide down the wall until your knees are bent at a 90-degree angle.
- Hold the position.
- Side Lunges:
- Step to the side, keeping one leg straight and bending the other.
- Lower your body towards the bent knee.
- Push off the bent leg to return to the starting position.
Day 5: Upper Body & Abs
- Tricep Dips:
- Sit on the edge of a chair or bench with hands gripping the edge.
- Slide your hips off the edge and lower your body.
- Push back up to the starting position.
- Superman Exercise:
- Lie face down on the ground.
- Lift your arms, chest, and legs off the ground simultaneously.
- Hold for a moment before lowering back down.
- Russian Twists:
- Sit on the ground, leaning back slightly.
- Lift your legs off the ground and twist your torso, touching the ground on either side with your hands.
- Plank with Shoulder Taps:
- In a plank position, lift one hand off the ground and tap the opposite shoulder.
- Repeat on the other side while keeping your hips stable.
Day 6: Full Body
- Jump Squats:
- Perform a squat, then explode into a jump.
- Land softly and immediately go into the next squat.
- Spiderman Push-Ups:
- Perform a standard push-up.
- As you lower, bring one knee towards the elbow on the same side.
- Push back up and repeat on the other side.
- Bicycle Crunches:
- Lie on your back, hands behind your head.
- Lift your feet off the ground and bring one knee towards your chest while rotating your torso to touch the opposite elbow to the knee.
- Repeat on the other side.
- Side Plank:
- Lie on your side with your elbow directly beneath your shoulder.
- Lift your hips, creating a straight line from head to heels.
- Hold the position and then switch sides.
Remember to listen to your body, stay hydrated, and modify exercises if needed depending on your fitness level. This 6-day home workout split, combined with proper warm-up and stretching, ensures you can achieve your muscle-building goals in the comfort of your own home!