Basic Home Gym Exercise Routines

Having covered the key considerations to make when setting up your very own home gym in t​​​​his article, it’s time to now consider how to best utilise your new gym.

Before we cover the home gym workout routines, let’s first take a moment to consider a number of important factors that will determine the training methods you should use.


1. Setting Goals 

Before you start working out in your new gym, it is very important than you firstly consider your health and fitness goals, as the training you perform should ultimately reflect them. For example, a weight loss training routine should be very different in comparison to a muscle building routine.

Additionally, I would highly recommend being as specific as possible with your goals. With all of my new clients, I will first and foremost ask them about their main health and fitness goals. The most common responses I get are, “lose weight”, “get fitter” and “tone up”.

The problem with these type of goals is that they are far too broad. While weight loss might be the ultimate goal, think about breaking this goal into smaller, more specific goals. For example with weight loss, it may be sensible to set a goal such as “lose 10 kilograms in 3 months time”.

Lastly, it may be a good idea to write down your ultimate goal along with the smaller “process” goals. By doing this, you can clearly see the steps required to make progress towards your ultimate goal.


2. Design A Plan

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Once you’ve decided on your goals, it’s time to come up with a suitable plan. Without a plan in place, it’s very easy to wander into the gym and select the exercises we are already comfortable with and enjoy doing. As a result, it’s very easy to neglect certain aspects of fitness and specific muscle groups.

This can easily be overcome by following an appropriate training plan. However, take care when designing your own plan and be realistic. It is imperative that you take into account your needs, limitations and experiences. 

For example, if you are a beginner to strength training, diving into heavy barbell training is perhaps not the best plan. Instead, it would be sensible to initially focus on basic exercises while gradually increase complexity over time.

If you don’t know how to draw up a training plan, simply follow one of the following workout routines or speak to an exercise professional.


3. Goal-Specific Workout Routines

The following routines focus on 3 goals - strength gain, weight loss and muscle growth. With all strength exercises you will find the sets and repetitions are already prescribed (i.e 5 x 5 = 5 sets of 5 reps).

Each workout uses equipment that was recommended in our How To Set Up A Home Gym article. For cardiovascular fitness we'll focus on exercises utilising the Exercise Bike and Rowing Machine - each are effective pieces of cardio equipment however the rower offers superior full body development. 

For strength training, our exercises use barbells, dumbbells, the Power Tower and TRX - all very valuable pieces of kit for any home gym.

Finally, a quick note on both the weight loss and muscle gain routines. For significant changes to be made in body composition, appropriate changes in nutrition must be made. For weight loss, calories need to be restricted whereas with muscle gain calories must increase.


Home Gym Strength Training


Day 1

Day 2

Day 3

Warm Up:

Rower 5 - 10 minutes

Bike 5 - 10 minutes

Rower / Bike 5 - 10 minutes

Strength 1

Dumbbell Goblet Squats 5 x 5

Barbell Deadlift 5 x 5

Dumbbell Lunges 5 x 5

Strength 2

Barbell Overhead Press 3 x 5

Dumbbell Floor Press 3 x 5

Barbell Bent Rows 3 x 5

Strength 3

Power Tower Leg Raises 3 x 5

Power Tower Pull Ups 3 x 5

Power Tower Dips 3 x 5

Strength 4

TRX Rows 3 x 5

TRX Roll Outs 3 x 5

TRX Knee Tucks 3 x 5

Home Gym Weight Loss Training


Day 1

Day 2

Day 3

Warm Up:

Rower 5 - 10 minutes

Bike 5 - 10 minutes

Rower / Bike 5 - 10 minutes

Strength 1

TRX Jump Squats 3 x 12

Barbell Lunges 3 x 12

Dumbbell Glute Bridge 3 x 12

Strength 2

Power Tower Dips 3 x 12

Dumbbell Shoulder Press 3 x 12

TRX Rows 3 x 12

Cardio

Rower / Bike Steady State Cardio 20-30 minutes

Rower / BikeIntervals 10 x 30s on, 30s off

Rower / BikeFartlek (varied pace) 20 minutes

Home Gym Muscle Growth Training


Day 1

Day 2

Day 3

Warm Up:

Rower 5 - 10 minutes

Bike 5 - 10 minutes

Rower / Bike 5 - 10 minutes

Strength 1

Barbell Back Squat 4 x 6

Barbell Deadlift 4 x 6

Barbell Lunges 4 x 6

Strength 2

Power Tower Dips 4 x 6

Dumbbell Floor Press 4 x 6

Power Tower Pull Ups 4 x 6

Strength 3

TRX Hamstring Curls 4 x 12

Power Tower Leg Raises 4 x 12

Dumbbell Glute Bridge 4 x 12

Strength 4

Dumbbell Bicep Curl 4 x 15

TRX Tricep Press 4 x 15

TRX Front Raise 4 x 15


Final Word 

Although these exercise routines are undoubtedly effective, be aware that these routines may not be suitable for everyone; however, they can be tailored and adjusted to suit your needs and goals. 

Lastly, while physical training is important, being consistent with your nutrition and recovery is also crucial. With all these factors in place, you will soon be making great progress toward attaining your ultimate goal.

ABOUT THE AUTHOR:

ABOUT THE AUTHOR:

Chris Stone

Personal Trainer


Chris Stone is a Personal Trainer and Fitness writer who lives and works in Edinburgh, Scotland.

During his time in the Health and Fitness Industry, he has worked at the Glasgow Commonwealth Games, spent time in North America coaching and directing football camps and now runs his own Personal Training business in the Scottish capital.

He is immensely grateful to have the opportunity to help others improve their wellbeing through personal training and fitness writing.

You can find out more about Chris at chrisstonepersonaltraining.com.