Full-Body Workout at Home

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Exercise keeps our bones and muscles strong; most people already know it’s good for us. The real challenge is consistency, especially when a gym commute is a barrier. This article provides a customizable full-body workout you can do at home to improve consistency.  

Each workout will target the major muscle groups using:

  • Repetitions: 8-15 reps for most exercises; 12-30 for bodyweight/isolation movements.
  • Sets: 1-4 per exercise
  • Frequency: 2-3 sessions per week.

You can customize any movement with DIY resistance, substituting exercises, and progressing the difficulty based on your goals and available equipment.

The Warmup:

Goal: Elevate heart rate and prepare the muscles and joints for the workout.

Arm-circles

With your elbows straight, make controlled circles:

  • Volume: 60 seconds each direction

Bodyweight Squats 

Squat down until your knees are bent at least 90 degrees (or as tolerated).

  • Keep your core braced 
  • Keep knees over mid-foot (avoid inward collapse)
  • Perform 10-20 reps

Deadbugs

Lie on your back with knees bent and core braced.

  • Slowly reach opposite arm and opposite leg
  • Keep your low back from arching 
  • Perform 6-12 on each side

Full-Body Workout A:

Squat – Goblet Squat

Hold a dumbbell or DIY weight to your chest. Squat until your knees reach ~90 degrees (or as tolerated).

  • Volume: 3-4 sets x 8-15+ reps
  • Rest: 60-120 seconds

Progression: Increase load, add reps, slow the lowering phase, or increase pause at the bottom. May swap with single-leg squat.

Push – Incline Push-ups 

Hands on a counter or sturdy surface.

  • Volume: 3-4 sets x 8-12+ reps
  • Rest: 60-120 seconds

Progression: Decrease incline, add a DIY weight, or elevate your hands on blocks or plates to increase the stretch of your chest

Pull – 1-Arm Dumbbell Row

Brace one hand on a bench or table. Pull your elbow back, then lower the weight fully for a stretch. 

  • Volume: 3-4 sets x 8-12+ reps each side
  • Rest: 60-120 seconds

Substitution: Make a DIY weight with a backpack with books or water jugs.

Hinge – Glute Bridge

Keep your ribs down and core tight, then lift up your hips until you feel the glutes contract. 

  • Pause for 2-10 seconds at the top 
  • Volume: 3-4 sets x 12-20 reps
  • Rest: 60-90 seconds

Progression: Add weight, increase pause, or switch with single-leg bridge.

Core – Plank 

Elbows underneath shoulders, toes on ground, tuck pelvis, brace core, and keep a neutral spine.

  • Volume: 2-3 sets x 30 seconds – 3 minutes
  • Rest: 60 seconds

Rule: Stop the set when your form breaks (sagging hips, arching back, etc.) 

Full-Body Workout B

Squat-Walking Dumbbell Lunge 

Step forward and lower until both knees are bent 90 degrees (as tolerated) 

  • Volume: 3-4 sets x 8-20 reps each leg.
  • Rest: 60-120 seconds

Technique Notes: 

  • To target glutes, take longer steps
  • To target quads, take shorter steps
  • Knee should track over mid-foot (no collapsing in)

Progression: Increase the weight, add reps, slow the lowering, or add a pause at the bottom

Push – Close-Grip Push-Up

Keep your hands close to your chest with your elbows close to your sides.

  • Volume: 3-4 sets, 6-30 reps.
  • Rest: 60-120 second rest.

Progression: Add a weight to your back, elevate your feet, elevate your hands, or increase reps.

Vertical Pull – Band Lat Pulldown

Anchor band high at the door frame. Pull your elbows toward the ground.

  • Volume: 2-3 sets x 6-15
  • Rest: 60-120 seconds

Progression: Thicker band, add reps, swap with pullups or chinups.

Safety: Use a secure door anchor; avoid bands that can slip.

Horizontal Pull – Cable row

Pull your elbows behind you and squeeze your shoulder blades together each rep.

  • Volume: 3-4 sets of 10-20 reps
  • Rest: 60-90 seconds

Substitution: If no bands, use a dumbbell row or table row.

Hinge – Romanian Deadlift (RDL)

Start light and prioritize quality form. Brace your core and hinge your hips back while keeping your shins vertical. Keep the weight close to your legs.

  • Volume: 3-4 sets x 8-15 reps
  • Rest: 60-120 seconds

Technique tips:

  • Drive your hips back and stretch your hamstrings at the bottom. 
  • Stand by driving the hips forward.
  • Keep a neutral spine

Core – Side plank

Elbow stacked under the shoulder. Keep hips lifted and aligned with trunk

  • Volume: 2-3 sets on each side to form fatigue
  • Rest: 30-60 seconds between sides

Programming

Option 1 (2x/week):

  • Week Pattern: A/B (e.g., Monday A, Friday B)

Option 2 (3x/week):

  • Week Pattern: A / B / A
  • Next Week: B / A / B

Key Takeaways:

  • Lack of time or gym access should not prevent you from exercising.
  • There are many ways to do each exercise; pick what feels best to you.
  • Aim for each set to be within 1-4 reps of muscular failure.
  • If possible, invest in a few key pieces of exercise equipment.

References: 

  • Haff, G., Triplett, N. T., & National Strength & Conditioning Association (Eds.). (2016). Essentials of strength training and conditioning (Fourth edition). Human Kinetics.
  • Ratamess, N. (with American College of Sports Medicine). (2012). ACSM’s foundations of strength training and conditioning. Wolters Kluwer Health/Lippincott Williams & Wilkins.
  • Kisner, C., Borstad, J., & Colby, L. A. (2023). Therapeutic exercise: Foundations and techniques (Eighth edition). F.A. Davis Company.
  • Magyari, P., Lite, R., Kilpatrick, M. W., Schoffstall, J. E., & American College of Sports Medicine (Eds.). (2018). ACSM’s resources for the exercise physiologist: A practical guide for the health fitness professional (Second edition). Wolters Kluwer.
  • Piercy, K. L., Troiano, R. P., Ballard, R. M., Carlson, S. A., Fulton, J. E., Galuska, D. A., George, S. M., & Olson, R. D. (2018). The Physical Activity Guidelines for Americans. JAMA, 320(19), 2020–2028. https://doi.org/10.1001/jama.2018.14854
  • American College of Sports Medicine. (2018). ACSM’s guidelines for exercise testing and prescription (D. Riebe, J. K. Ehrman, G. Liguori, & M. Magal, Eds.; 10th edition). Wolters Kluwer.

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Disclaimer: 

This content is for educational purposes only and does not constitute the practice of health care services, including the giving of medical advice, and no doctor/patient relationship is formed. Using information or materials for any reason is at the user’s own risk. This content is not a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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