Don't let closed gyms and quarantine hold you back from reaching your goals. These 5 at-home workouts will keep you on track, all with minimal to no equipment.
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
  • Training Level
  • Program Duration4 weeks
  • Days Per Week
  • Time Per Workout30-60 minutes
  • Equipment Required
    Bands, Barbell, Bodyweight, Dumbbells
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

There is little doubt that this quarantine is extremely tough on everyone. And while I can easily write an entire article on the massive implications that this situation is having, and will have long after it is over, I am addressing this piece towards those who treat the gym like a second home.

If you are anything like me, going to the gym 4-6 days per week to push and pull the iron is as natural as breathing.  Sculpting our physiques, increasing our strength, improving our fitness, and building our health are of paramount importance to us. However, if you are truly dedicated, you are more than likely very familiar with the saying, “Where there is a will, there is a way!” And to that end, it is my sincere hope that you have been doing everything possible to stay on track – whether you only have bands, DB’s, a BB, Kettlebells, a medicine ball, or no equipment at all.

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In fact, the very reason I am sitting here, tapping the keys on my keyboard (using just two fingers, as I never learned to type), is to provide Muscle & Strength readers with some excellent at-home workout options that will keep your muscles burning, your fat melting, and your endorphins flowing at full throttle. Let’s do this!

Man in red ALLMAX tank doing single arm dumbbell row.

Day 1: All Barbell Back

Exercise Sets Reps
Wide Grip Barbell Bent-Over Row 3 7-9
Deadlift 3 10-12
Barbell Pullover 3 13-15
One Arm Barbell Row 3 16-20

Day 2: All Bodyweight Chest

Exercise Sets Reps
Push Ups (2/3/1 Tempo) 3 Max Reps
Feet-Elevated Push Ups (5/1/1 Tempo) 3 Max Reps
Dips (2/1/3 Tempo) 3 Max Reps
Narrow Grip Push Ups (2/1/1/3 Tempo) 3 Max Reps

Author’s Note: Lifting tempo is the phrase used to describe how fast you lower, lift, and pause with the weight in each phase of a repetition. It is expressed in seconds and begins with the negative (lowering) portion of an exercise, then the midpoint (stretch) portion, then the positive (lifting) portion, and if there is a fourth number used, it will be the peak contraction (squeeze) portion. Where you see and “X,” means to “lift as explosively as possible.”

Day 3: All Plyo Thighs

Exercise Sets Reps
Vertical Jumps 2 20
Stair Jumps 2 10
Broad Jumps 2 10
Butt Kick Jumps 2 15
Split Jumps 2 12 each leg
Lateral Bounds 2 15 on each side

Day 4: All Dumbbell Delts

Exercise Sets Reps
1a. Standing Dumbbell Lateral Raise 2 10-12
1b. Dumbbell Upright Row 2 10-12
2a. Alternating Hammer Grip Front Dumbbell Raise 2 10-12
2b. Seated Dumbbell Arnold Press 2 7-9
Lateral Bounds 2 15 on each side

Day 5: All Band Arms

Exercise Sets Reps
Alternating Band Curls (Hold Contractions for 4 Seconds) 2 8-10
High Band Biceps Pose Curl (Hold Stretch for 4 Seconds) 2 8-10
Band Seated Concentration Curl (Hold Contractions 4 Seconds) 2 8-10
Banded Overhead Extension (Hold Stretch for 4 Seconds) 2 10-12
Band 2 Arm Kickbacks (Hold Contractions for 4 Seconds) 2 10-12
Lying Band Extensions (Hold Stretch for 4 Seconds) 2 10-12

ALLMAX Isoflex protein

Posted on: Mon, 03/08/2021 - 11:13

Is there a recommend warm-up?

M&S Team Badge
Posted on: Wed, 03/10/2021 - 09:46

Hey Maria - no, there is not a recommended warm-up for this program. You can check out this article on how to warm up properly: