Your 4-Week Home Gym Program

Your 4-Week Home Gym Program

You don't need a 90-minute session or a room full of machines to make real progress. This plan is built around the kind of gear most of our customers already have at home — resistance bands, a jump rope, sliders, a dip station or just your own bodyweight — and it's designed to take 20-30 minutes, 3 days a week.

Pick 3 non-consecutive days each week (e.g. Monday / Wednesday / Friday) and work through the block for that week. Rest 45-60 seconds between exercises. If you don't have a specific item, swap in a bodyweight alternative — we've noted one for each move.

Each move below has a simple sketch showing the basic setup and position — not a substitute for proper coaching, so ease in gently and stop if anything hurts.

Week 1 – Build the Habit

• Bodyweight squats – 3 sets x 12 reps
• Resistance band rows – 3 sets x 15 reps (or towel rows if no band yet)
• Push-ups (knees down if needed) – 3 sets x 8-10 reps
• Plank hold – 3 sets x 20-30 seconds
• Jump rope or high knees – 3 x 1 minute

Week 2 – Add Volume

• Bodyweight squats – 4 sets x 12 reps
• Resistance band rows – 4 sets x 15 reps
• Core sliders mountain climbers (or standard mountain climbers) – 3 sets x 20 reps
• Glute bridges with a band above the knees – 3 sets x 15 reps
• Jump rope intervals – 4 x 1 minute

Week 3 – Add Resistance

• Banded squats – 4 sets x 12 reps
• Assisted or negative pull-ups on a dip station (or band rows) – 4 sets x 8 reps
• Push-ups with a slower lowering phase – 4 sets x 10 reps
• Slider lunges (or reverse lunges) – 3 sets x 12 reps per leg
• Plank hold – 4 sets x 30-40 seconds

Week 4 – Put It Together

• Circuit: squats, rows, push-ups, plank, jump rope – 4 rounds, minimal rest between exercises. Use the sketches above as your form reminders for each move.
• Finish with 5 minutes of stretching or foam rolling
• Take note of how each move feels compared to Week 1 – that's your progress

However far you get, small consistent sessions beat the occasional big one. If you want to keep building from here, take a look at what else might round out your setup.