There’s no one-size-fits-all approach to creating a weekly workout plan, but using the right home gym equipment and strategically pairing muscle groups can make your training more efficient and effective.
The key is variety. Combining cardio, resistance training, mobility work, and recovery to keep your body challenged and your mind engaged. It can help you get stronger, feel better, manage your weight, and even sleep more soundly.
While fitness experts recommend a mix of aerobic and strength-based activities, your ideal routine should reflect your personal fitness goals and we’re here to help you build it!
Here’s a breakdown of focus areas you can follow throughout the week—complete with key exercises and home gyms exercise equipment suggestions to match.
Day 1: Chest Day – Power & Pressing
This session kicks off the week strong by focusing on your chest, along with secondary work for triceps and front delts. Aim for compound lifts early, followed by isolation to finish.
Key Exercises
Start your chest session with Barbell Bench Press for 4 sets of 6–8 reps, followed by Incline Dumbbell Press for 3 sets of 8–10 reps.
Move on to Cable Flys or Pec Deck for 3 sets of 10–12 reps, then finish with Dips or Close-Grip Push-Ups for 3 sets to failure.
For recovery, use a foam roller to release tension in the chest and anterior shoulders.
Home Gym Equipment Suggestions
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Get strong with the SFID425 Adjustable bench. Customize your workouts with ease. Versatile and durable, it's the perfect addition to your fitness routine.
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Dumbbells or barbell are ideal for strength training, improving hand-eye coordination, flexibility, and balance.
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Cable machines or resistance bands offer the support needed for pull-ups, chin-ups, dips, stretching, and agility training.
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After your lifting session, use a Foam roller to help release tight chest muscles and improve mobility.
How to do it:
Lie on one side with the roller placed gently along your ribs. Keep your body in a straight line—hips stacked directly on top of each other. Bend the bottom leg for added stability. Extend your lower arm along the floor and slowly move your upper body in a sideways motion over the roller. This targets the pecs and intercostals, helping to reduce tension built up from pressing exercises.
Day 2: Back & Core – Strength Meets Stability
Back training builds the foundation of your upper body. Pairing it with core ensures your posture, performance, and strength gains stay balanced.
Key Exercises
Start with Weighted Pull-Ups or Lat Pulldowns for 4 sets of 6–10 reps, then go into Bent-Over Rows using a barbell or dumbbells for 3 sets of 8–10 reps.
Follow up with Single-Arm Dumbbell Rows for 3 sets of 10 reps. Next, do Plank with Row (Renegade Rows) for 3 sets of 30 seconds each.
For core, perform Hanging Leg Raises or Cable Crunches for 3 sets of 15 reps.
Finish the session with Back Mobilisation using a Foam Roller to release tightness in the mid and upper back.
Equipment Suggestions
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Train your back, shoulders and arms simultaneously using resistance bands or a pull up bar. You can set it up at three different heights to quickly shift exercises thanks to the three pairs of mounting brackets included. Perform pull-ups, chin-ups, dips, inverted rows and even sit-ups and push-ups, and take your fitness to the next level.
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Using a suspension trainer or ab roller engages your core and builds total body strength with a wide variety of exercises.
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Foam roller for mid-back and lats. It can help decrease pain, relieve the stress and tension that's stored in your muscles and create better overall body balance.
Day 3: Rest Day – Stay Active
Today’s not about lifting, but that doesn’t mean doing nothing. Keep your body moving to aid recovery and prep for the next few days.
Active Recovery Ideas
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20–30 min light cardio (walk, cycle, indoor row)
Benefits of Rowing
Rowing is one of the most complete full-body workouts you can do at home or whenever you're training for fitness, recovery, or performance. It targets your legs, arms, back, chest, and core with every stroke, all while being low-impact and joint-friendly.
The sliding seat adds a powerful leg drive, making it much more than the casual rowing you might remember. It's great for burning calories, building strength, improving cardio, and relieving stress all in one smooth, rhythmic motion.
Enhance your rowing workout with the WaterRower A1, a hybrid frame rowing machine designed for all fitness levels. It has an integrated performance monitor that makes tracking workout simple and effective.
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Yoga or dynamic mobility flow using yoga mats. Use eco-friendly, lightweight yoga mats that are joint-friendly and provide the right grip and cushioning for your stretches and poses.
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Use a foam roller to release tightness in major lower-body muscle groups. Slowly roll over your calves, quads, and glutes to improve circulation, reduce soreness, and support recovery between strength sessions.
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Open up tight hip flexors and shoulders with simple static stretches. These areas often tighten from prolonged sitting or heavy lifting so keeping them mobile helps maintain posture, reduce stiffness, and prevent injury.
Day 4: Shoulders & Traps – Build Definition & Power
Your shoulders handle a lot of load—especially if you lift heavy. Today focuses on strengthening and shaping the deltoids while targeting the traps for that powerful upper-back look.
Key Exercises
Start with Seated Dumbbell Shoulder Press for 4 sets of 6–8 reps, then move on to Lateral Raises using dumbbells or cables for 3 sets of 12.
Follow with Front Raises (using a plate or dumbbell) for 3 sets of 10 reps.
Add Barbell Shrugs for 3 sets of 15 to target the traps, then finish your lifting with Face Pulls or Reverse Pec Deck for 3 sets of 12.
Wrap up the session with foam rolling for the neck and upper back to release tension and support recovery.
Equipment Suggestions
- Time to get tough. If you are looking to boost those triceps, biceps and shoulders, our Adjustable Dumbbell is the perfect deal for you. Whatever your game is, our dumbbell set lets you strengthen and tone those muscles your way. This commercial-grade set features a high-quality bar with a non-slip handle that offers optimal gripping surface.
Cable machines are a staple to any home gym, health club, fitness center, or workout facility. Stable, solid and smooth, the Body Solid Pro Clubline cable crossover machine is an essential piece for any workout facility.
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For solid shoulder and trap strength, using a quality barbell is non-negotiable and the Premium Urethane Laser Barbell (straight) is a top-tier option. This premium fixed moulded barbell comes fully encased in shock-resistant urethane, meaning it’s durable, easy to clean, and requires zero tightening. It’s perfect for consistent overhead pressing and trap-building shrugs.
- Foam roller or massage ball for traps and upper back. The BLACKROLL BALL is the perfect complement for the foam roller. It's just what you need for point-by-point self-massage of different areas of the body, especially chest, back, shoulders, hips and glutes.
Day 5: Leg Day – Strength, Stability & Burn
Leg day is about pushing your limits. Quads, hamstrings, glutes, and calves all get their turn, plus some bonus core and balance work.
Key Exercises
Start with Barbell Back Squats for 4 sets of 6 reps, followed by Romanian Deadlifts (RDLs) for 3 sets of 8.
Continue with Walking Lunges using dumbbells or bodyweight for 3 sets of 20 steps. Then move on to either Leg Press or Bulgarian Split Squats for 3 sets of 10.
Finish your lifting session with Seated Calf Raises for 3 sets of 15. End the workout with foam rolling for the IT bands, calves, and hamstrings to support mobility and recovery.
Equipment Suggestions
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This premium fixed Barbell from FitBiz features a sleek chrome finish with a flush-fitting rubber end, creating a polished, streamlined look and preventing snagging during storage or transitions.
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If you're looking for a great workout you can do at home, look no further than this set of heavy-duty resistance bands by Randy & Travis Machinery. Whether you use them to build flexibility to cross-train for another sport, as part of your yoga workout, or to enhance your coordination and balance, these versatile bands use your own body's weight as resistance to increase strength without added weight training.
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Foam roller
- Indoor rower (as a leg-focused warm-up or finisher)
Day 6: Arms – Biceps, Triceps & Forearms
Arm day is your chance to isolate and blast your upper limbs. Use a mix of heavy lifts and higher-rep finishers to chase the pump and support pressing/pulling strength.
Key Exercises
Start with Barbell or Dumbbell Curls for 3 sets of 8–10 reps, then move into Triceps Dips or Skull Crushers for 3 sets of 10.
Follow up with Hammer Curls using dumbbells or a rope attachment for 3 sets of 12 reps, and then add Overhead Triceps Extensions for another 3 sets of 12.
To finish, perform Wrist Curls or Farmer’s Carries for 2–3 sets to build grip strength. Wrap up your arm session with a forearm massage or stretch to ease tension and aid recovery.
Equipment Suggestions
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Kettlebells: The Comeback King of Strength Training
Once overlooked, kettlebells are back—and for good reason. These cast-iron tools build lean, powerful, athletic bodies through efficient, full-body movements. Whether you’re into bodybuilding, powerlifting, or functional training, kettlebells complement every strength sport.
Why train with kettlebells?
They improve stability, speed, and injury resistance, while also promoting fat loss through high-intensity workouts. Kettlebell sessions are dynamic, fun, and incredibly effective for developing functional strength—especially through the posterior chain and core. Plus, they’re perfect for home gyms thanks to their versatility and space-saving design.
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Cable attachments
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Resistance bands
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Wrist roller or grip tools (optional)
Day 7: Rest Day – Mobility & Reset
Wrap up the week with another active recovery day. Prioritise mobility and low-intensity movement to support muscle recovery, reduce tightness, and prepare for your next training cycle.
Take a long walk or light bike ride to keep your body moving without overloading it.
Hop on the rowing machine at low resistance to get your blood flowing, then work through mobility drills for your hips, shoulders, and ankles.
Finish with full-body foam rolling to release tension and speed up recovery.
Your 7-Day Home Gym Workout Summary
This weekly plan targets every major muscle group while balancing strength, mobility, and recovery. Here's a quick recap:
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Day 1 – Chest
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Day 2 – Back & Core
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Day 3 – Active Recovery
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Day 4 – Shoulders & Traps
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Day 5 – Legs
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Day 6 – Arms
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Day 7 – Mobility & Reset
Train Smarter with FitBiz
No matter your fitness goal, using the right tools matters. FitBiz offers high-quality home gym equipment to help you train efficiently and safely.
Set your space. Build your strength. Progress with FitBiz.