Beginner Home Gym Workout Plan Using Basic Gym Equipment
More people than ever are building home gyms, and for good reason—it’s convenient, cost-effective, and saves time. But you don’t need a huge space or fancy machines to get started. In this guide, you’ll find a full-body beginner home gym workout plan using just a few affordable pieces of gym equipment. Everything I recommend here has been reviewed in my previous posts on Buff Pro Gear Why Work Out at Home? (Benefits of Home Workouts)
Why Working Out at Home Beats the Gym
- Save Time – No more commuting to the gym
- Save Money – One-time equipment cost vs. monthly gym fees
- Privacy – Train in your own space without distractions
- Flexibility – Workout anytime, even in your PJs
- Family-Friendly – Stay close to home and fit in workouts around your schedule
- Build Consistency – More likely to stay on track when the gym is just seconds
What You’ll Need
1. Adjustable Dumbbells
What we reccomend:
2. Foldable Weight Bench
What we recommend:
3. Resistance Bands Set
What we recommend:
4. Reebok Foldable Non-Slip Exercise Mat
What we recommend:
5. Protein Water Bottle
What we recommend:
Beginner Home Gym Workout Plan (3 Days a Week)
Day 1 Upper Body:
1. One Sided Dumbbell Chest Press
A single arm pushes the dumbbell upward while lying on a bench, targeting chest and triceps with isolated control.
2. One-Arm Dumbbell Row
The torso is braced as one arm pulls the dumbbell toward the waist, sculpting the back and biceps.
3. Seated Shoulder Press
Sitting upright, both arms lift dumbbells overhead to strengthen shoulder muscles and support posture.
4. One-Arm Dumbbell Bicep Curl
One arm contracts to curl the dumbbell up, building strength and definition in the bicep.
5. Overhead Dumbbell Tricep Extension
With arms raised above the head, one dumbbell is lowered and lifted to focus tension on the triceps.
Schedule
| Single-Arm Dumbbell Chest Press (on floor or bench) | 3 x 10 per arm |
| One-Arm Dumbbell Row | 3 x 10 per arm |
| Seated Shoulder Press | 3 x 10 per arm |
| One-Arm Dumbbell Bicep Curl | 3 x 12 per arm |
| Overhead Dumbbell Tricep Extension | 3 x 10 per ar |
Day 2 lower core
1. Goblet Squats (hold dumbbell at chest)
With arms raised above the head, one dumbbell is lowered and lifted to focus tension on the triceps.
2 Dumbbell Romanian Deadlifts
Holding a dumbbell close to the chest, the figure lowers into a deep squat to target legs, glutes, and core while maintaining balance and posture.
3. Reverse Lunges
The figure steps backward into a lunge while holding a dumbbell either at the side or chest, challenging stability and leg strength.
Seated with the dumbbell in hand, the torso rotates side to side to fire up the obliques and engage the full core.
Legs extend upward from a supine position, tightening the core and focusing on lower abdominal strength through controlled movement.
Schedule
| Goblet Squats (hold dumbbell at chest) | 3 x 12 |
| Dumbbell Romanian Deadlifts (2 hands, 1 dumbbell) | 3 x 10 |
| Reverse Lunges (dumbbell in one hand or goblet hold) | 3 x 10 per leg |
| Russian Twists (with dumbbell) | 3 x 20 total |
| Lying Leg Raises | 3 x 12 |
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