GymAdapt: tell it what you own, it writes the routine
Pick "home", tick the equipment you have (nothing, bands, dumbbells, a bench) and GymAdapt builds your weekly plan with a video for every exercise, then logs your sets and moves you on to harder versions. Free to start. Get GymAdapt free on the App Store →
You do not need a gym to get stronger. Progressive push-ups have been shown to build strength about as well as the bench press, and muscle growth is similar across light and heavy loads when sets are taken close to failure. What you need is a routine, and a way to make it harder every few weeks.
Routine 1: no equipment, full body (3 days a week)
| Exercise | Sets x reps | Make it harder |
|---|---|---|
| Squat | 3 x 12-20 | Split squat, then Bulgarian split squat |
| Push-up | 3 x 8-15 | Feet raised, then slow 3-second lowering |
| Back-pack row or towel row | 3 x 10-15 | Heavier pack, 2-second pause |
| Glute bridge | 3 x 12-20 | Single-leg bridge |
| Plank | 3 x 30-45 s | Longer hold, then side planks |
Rest 60 to 90 seconds between sets. Train Monday, Wednesday and Friday, or any three non-consecutive days.
Routine 2: dumbbells (upper/lower, 4 days a week)
| Day | Exercises (3 x 8-12 each) |
|---|---|
| Upper A | Dumbbell floor or bench press · one-arm row · shoulder press · biceps curl |
| Lower A | Goblet squat · Romanian deadlift · reverse lunge · calf raise |
| Upper B | Incline press · chest-supported row · lateral raise · overhead triceps extension |
| Lower B | Split squat · single-leg Romanian deadlift · glute bridge · dead bug |
Add weight or a rep when you reach the top of the rep range on every set.
Routine 3: 20 minutes, any day
- Warm up 3 minutes: march in place, arm circles, 10 bodyweight squats.
- Circuit, 4 rounds: 12 squats · 10 push-ups · 12 rows · 30-second plank. Rest 60 seconds between rounds.
- Finish: 1 minute of mountain climbers or a brisk walk.
How to keep progressing at home
- Add reps first, then sets, then switch to a harder version.
- Slow the lowering to 3 seconds; it makes light loads much harder.
- Take sets close to failure: stop when you have 1 or 2 good reps left.
- Log it. Writing reps down is what tells you when to move on. Track your home workouts in GymAdapt →
Want a printable version? Our free 4-week plan follows the same rules. Prefer an app with follow-along classes? See the best at-home workout apps, or the no-equipment workout apps.
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the month it's $4.99/mo unless you cancel in Settings, and the free version stays yours either way.Questions people ask
What is a good home workout routine for beginners?
Three full-body days a week: squats, push-ups, rows, glute bridges and planks, 3 sets each. Routine 1 above is exactly that.
Can you build muscle with home workouts?
Yes. Muscle growth is similar across light and heavy loads when sets go close to failure, and progressive push-ups match the bench press for strength in studies.
How many days a week should I work out at home?
Two to three full-body days, or four days of upper/lower. Health guidelines call for muscle-strengthening work at least two days a week.
How long should a home workout be?
20 to 45 minutes is plenty. Routine 3 fits in 20 minutes.
Is there an app for home workout routines?
GymAdapt builds a home routine around the equipment you own and tracks every set (free tier; our app, iPhone only). Nike Training Club has free follow-along classes.
A coach, not just a counter, free to start
GymAdapt builds your plan and raises your weights from what you log. Free to start; code TRYFREE01 adds a month of Pro.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $79.99 once for lifetime. iPhone only. In English, Spanish, Portuguese, French, German and Japanese.Sources
- Kotarsky et al. 2018: progressive push-ups vs bench press
- Schoenfeld et al. 2017: low- vs high-load training, strength and hypertrophy (meta-analysis)
- Schoenfeld et al. 2016: training frequency and muscle growth (meta-analysis)
- ACSM position stand: progression models in resistance training for healthy adults
- WHO: physical activity fact sheet (muscle-strengthening 2+ days/week)
