Full Body Home Guide

Hey there friends! Thanks for choosing my guide and making the commitment to work through
my 6-week program to getting more fit at home! I’m so excited to finally share this program with
you all. I’ve written this program based around the workouts I’ve been doing for years in the
gym, but I’ve modified them to be done in the comfort of your own home. This is a full body
guide so you will be working out your legs, glutes, back, shoulders, arms abs and I’ve even added
in some cardio on your rest/off days if you so choose.

This is your workout! If there is a particular workout you are struggling with feel free to modify it
to your ability level.

I also encourage you to take before and after pictures, a lot can change in a few weeks!

Let’s get started!

o Things you will need:

o Resistance bands / long resistance bands

o Dumbbells, Dumbbell set
o Bench, Plyo Box or chair. Amazon is a great place to find affordable options!
o Barbell set (optional) if not modify by using dumbbells instead. I wanted to include this
option because I know some people may have more equipment then others.

Week One

Legs and Shoulders

1. Dumbbell Squat 4 sets x 10 reps

2. Arnold Press 3 sets x 10-12 reps
3. Dumbbell Step Up 4 sets x - 10 reps each leg
4. Dumbbell Upright Row 4 sets x 12 reps
5. Stiff Leg Deadlift with dumbbell’s 4 sets x 12 reps
6. Dumbbell Bent Over Raise 4 sets x 10 reps
7. Single Leg Glute Bridge (place a dumbbell, on hips for added resistance) 4 sets x 10 reps
each leg
8. Bicycles 4 sets x 20 reps

Cardio 25 minutes / Rest Day

Chest and Back

1. Pushups 3 sets x 10 reps

2. Dumbbell Bent Over Row 4 sets x 8-10 reps
 3. Shrugs (with your heaviest set of dumbbells) 4 sets x 10 reps
4. Dumbbell Bench Press 4 sets x 10 reps
5. Dumbbell Straight Arm Pullback 4 sets x 10 reps
6. Chest Fly 4 sets x 12 reps
7. Dumbbell Pullover 3 sets x 10 reps
8. Band Pull Apart (with long resistance band) 4 sets x 10 reps
9. Leg Raises 4 sets x 20 reps

Cardio 25 minutes / Rest Day

Arms and Shoulders

1. Standing Bicep Curls 4 sets x 10 reps

2. Pushups 4 sets x 10 reps
3. Overhead Press 4 sets x 12 reps
4. Dumbbell Overhead Triceps Extension 4 sets x 10 reps
5. Bicep Curls Drop-Set 4 sets x 10 reps, preform 10 reps, drop weight to a lighter set of
dumbbells and preform 10 more reps (20 total reps)
6. Lateral Raises 4 sets x 10 reps
7. Bench Dips 4 sets x 10 reps
8. Plank 4 sets x 1 minute

Cardio 25 minutes /Rest Day

Legs and Glutes

1. Dumbbell Squats with resistance band 4 sets x 10 reps

2. Reverse Lunges 4 sets x 20 reps
3. Single Leg Deadlift 4 sets x 10 reps each leg
4. Curtsey Lunges 4 sets x 20 reps
5. Glute Bridge with dumbbell (or barbell if you have one) 4 sets x 10 -15 reps
6. Single Leg Glute Bridge (pushing through heel) 4 sets x 10
7. Frog Pumps with dumbbell 4 sets x 20 reps
8. Cross Body Mountain Climbers 4 sets x 20 reps

Week Two

Legs and Shoulders

1. Resistance Band Squat 4 sets x 10 reps

2. Dumbbell Overhead Press 4 sets x 10 reps
3. Resistance Band Side Steps 4 sets x 20 steps back and forth
4. Shrugs with dumbbells 4 sets x 12 reps
5. Reverse Lunges with dumbbells 4 sets x 10 reps each leg
 6. Dumbbell Lateral Raises 4 sets x 10 reps
7. Single Leg Glute Bridge with resistance band 4 sets x 10 reps each leg
8. Glute Kickback with resistance band 4 sets x 10 reps each leg
9. Planks 4 sets x 1 minute

Cardio 25 minutes / Rest Day

Chest and Back

1. Pushups 4 sets x 10 reps

2. Dumbbell Bent Over Row 4 sets x 10 reps
3. Dumbbell Chest Press 4 sets x 12 reps
4. Alternating Bent Over Row 4 sets x 10 reps each side
5. Chest Fly 4 sets x 12 reps
6. Incline Pushups on bench 4 sets x 5-10 reps
7. Bent Over Reverse Fly 4 sets x 10 reps
8. Bicycles 4 sets x 20 reps

Cardio 25 minutes / Rest Day

Arms & Shoulders

1. Triceps Bench Dip 4 sets x 10-20 reps

2. Incline Pushups 4 sets x 10 reps
3. Bicep Curls 4 sets x 10 reps
4. Standing Over Head Press 4 sets x 12 reps
5. Dumbbell Overhead Triceps Extension 4 sets x 10 reps
6. Lateral Raises 4 sets x 10 reps (super set) Bicep Curls 4 sets x 10 reps
7. Side Plank 4 sets x 20 reps per side

Cardio 25 minutes / Rest Day

Legs and Glutes

1. Hip Thrust with dumbbells or barbell 4 sets x 15 reps with 2-3 second pause) use a
resistance band for added resistance
2. Side Steps with resistance band 4 sets x 20 steps back and forth
3. Jump Squats with resistance band 4 sets x 10 reps
4. Reverse Lunges with dumbbells 4 sets x 10 reps each leg
5. Paulse Squats 4 sets x 10 reps 2-3 second pause at the bottom of the rep
6. Single Leg Hip Thrust 4 sets x 10 reps pushing through the heel
7. Glute Kickback with long resistance band 4 sets x 10 reps per leg
8. Cross Body Mountain Climbers 4 sets x 20 reps
Week Three

Legs and Shoulders

1. Dumbbell Step Ups 4 sets x 10 reps each leg

2. Dumbbell Overhead Press 4 sets x 10 reps
3. Band Pull Apart 4 sets x 12 reps
4. Dumbbell Squat with resistance band 4 sets x 10 reps
5. Curtsey Lunges with dumbbells 4 sets x 20 steps
6. Lateral Raises 4 sets x 12 reps
7. Single Leg Glutes Bridge 4 sets x 10 reps per leg
8. Leg Raises 4 sets x 20

Cardio 25 minutes /Rest Day

Chest and Back

1. Dumbbell Chest Press 4 sets x 10 reps

2. Pushups 4 sets x 10 reps
3. Superman with Arm Extension 4 sets x 20 reps
4. Dumbbell Row 4 sets x 10 reps
5. Incline Pushups 4 sets x 8-12 reps
6. Bent Over Row 4 sets x 10 reps
7. Dumbbell Pullover 4 sets x 10 reps
8. Chest Fly 4 sets x 12 reps
9. Plank 4 sets x 1 minute

Cardio 25 minutes /Rest Day

Arms and Shoulders

1. Standing Bicep Curls 4 sets x 10 reps

2. Triceps Bench Dips 4 sets x 10-20 reps
3. Dumbbell Overhead Triceps Extension 4 sets x 10 reps
4. Burpee with Pushup 4 sets x 10 reps
5. Alternating Overhead Press 4 sets x 10 reps
6. Lateral Raises 4 sets x 12 reps, superset with Front Raises 4 sets x 10 reps
7. Concentration Curls 4 sets x 12 reps
8. Alternating Leg Raises 4 sets x 20 reps

Cardio 25 minutes / Rest Day

Legs and Glutes

1. Dumbbell Walking Lunges 4 sets x 20 steps

2. Hip Thrust with resistance band 4 sets x 12 reps (supersets with abduction pulses with
resistance band)
3. Side Steps with resistance band 4 sets x 20 steps back and forth
4. Split Squats 4 sets x 10 reps per leg
5. In and Out Squats with resistance band 4 sets x 10 reps
6. Single Leg Hip Thrust 4 sets x 10 reps per leg
7. Good Morning with dumbbell 4 sets x 10 reps
8. Stiff Leg Deadlift 4 sets x 10 reps
9. Plank 4 sets x 1 minute

Week Four

Legs and Shoulders

1. Dumbbell Overhead Squat with resistance band 4 sets x 10

2. Squat to Overhead Press with dumbbells 4 sets x 10 reps
3. Front Raises 4 sets x 10
4. Split Squat 4 sets x 10 reps
5. Elevated Single Leg Glute Bridge 4 sets x 10
6. Dumbbell Overhead Squat 4 sets x 10 reps
7. Band Pull Apart 4 sets x 12
8. Cross Body Mountain Climbers 4 set x 20 reps

Cardio 25 minutes / Rest Day

Chest and Back

1. Pushups 3 x 10
2. Dumbbell Chest Press 4 sets x 10 reps
3. Incline Pushups 4 sets x 8-12 reps
4. Dumbbell Row 4 sets x 10 reps per arm
5. Chest Fly 4 sets x 12 reps
6. Alternating Reverse Fly 4 sets 10 reps
7. Single Arm Bent Over Row 4 sets 10 reps
8. Bicycles 4 sets x 20 reps

Cardio 25 minutes / Rest Day

Arms and Shoulders

1. Band Pull Apart 4 sets x 10 reps

 2. Overhead Press 4 sets x 12
3. Shrugs 4 sets x 12 reps
4. Bicep Curls Drop-Set 4 sets x 10 reps, preform 10 reps, drop weight to a lighter set of
dumbbells and preform 10 more reps (20 total reps)
5. Triceps Bench Dips 4 sets x 10-20 reps
6. Lateral Raises 4 sets x 10 superset with Front Raises 4 sets x 10
7. Single Arm Triceps Kickback 4 sets x 10 reps
8. Plank 4 sets x 1 minute

Cardio 25 minutes / Rest Day

Legs and Glutes

1. Pause Hip Thrust 4 sets x 12 reps with resistance band, pause 2-3 seconds at the top of
the rep
2. Single Leg Hip Thrust 4 sets x 10 reps per leg
3. In and Out Squats with resistance band 4 sets x 10 reps
4. Curtsey Lunges 4 sets x 20 reps
5. Jump Squats with resistance band 4 sets x 10 reps
6. Side Steps with resistance band 4 sets x 20 steps back and forth
7. Reverse Lunges 4 sets x 20 reps
8. Side Plank 4 sets x 30 seconds per side

Week Five

Legs and Shoulders

1. Dumbbell Good Mornings 4 sets x 10 reps

2. Overhead Press 4 sets x 10 reps
3. Stiff Leg Deadlift 4 sets x 12 reps
4. Lateral Raise 4 sets x 12 superset with Front Raises 4 sets x 12 reps
5. Split Squats 4 sets x 10 reps
6. Band Pull Apart 4 sets x 10 reps
7. Dumbbell Overhead Squat 4 sets x 10 reps
8. Cross Body Mountain Climbers 4 sets x 1 minute

Cardio 25 minutes / Rest Day

Chest and Back

1. Pushups 3 sets x 10 reps

2. Dumbbell Bent Over Row 4 sets x 8-10 reps
3. Shrugs (with your heaviest set of dumbbells) 4 sets x 10 reps
 4. Dumbbell Bench Press 4 sets x 10 reps
5. Dumbbell Straight Arm Pullback 4 sets x 10 reps
6. Chest Fly 4 sets x 12 reps
7. Dumbbell Pullover 3 sets x 10 reps
8. Band Pull Apart (with long resistance band) 4 sets x 10 reps
9. Leg Raises 4 sets x 20 reps

Cardio 25 minutes / Rest Day

Arms and Shoulders

1. Standing Bicep Curls 4 sets x 12 reps

2. Overhead Press 4 sets x 10 reps
3. Band Pull Apart 4 sets x 12 reps
4. Bench Dips 4 sets x 10-20 reps
5. Dumbbell Overhead Triceps Extension 4 sets x 10 reps
6. Pushups 3 sets x 10 reps
7. Dumbbell Upright Row 4 sets x 10 reps
8. Plank 4 sets x 1 minute

Cardio 25 minutes / Rest Day

Legs and Glutes

1. Reverse Lunges 4 sets x 20 reps

2. Elevated Single Leg Hip Thrust 4 sets x 10 reps per leg
3. Dumbbell Hip Thrust with resistance band 4 sets x 12 reps (supersets with abduction
pulses)
4. Side Steps with Resistance Band 4 sets x 10 steps per side
5. Split Squats 4 sets x 10 reps per leg
6. Single Leg Deadlift 4 sets x 10 reps per leg
7. Frog Pumps with dumbbell 4 sets x 20 reps
8. Bicycles 4 sets x 20 reps

Week Six

Legs and Shoulders

1. Squat to Overhead Press with dumbbells 4 sets x 10 reps

2. Dumbbell Overhead Squat 4 sets x 10 reps
3. Lateral Raises 4 sets x 10
4. Single Leg Glute Bridge 4 sets x 10 each leg
5. Alternating Overhead Press 4 sets x 10 reps
6. Side Steps with resistance band 4 sets x 20 steps back and forth
 7. Jump Squats with resistance band 4 sets x 10 reps
8. Leg Raises 4 sets x 20 reps

Cardio 25 minutes / Rest Day

Chest and Back

1. Pushups 4 sets x 10 reps

2. Dumbbell Bent Over Row 4 sets x 10 reps
3. Dumbbell Chest Press 4 sets x 12 reps
4. Dumbbell Pullover 4 sets x 10 reps
5. Chest Fly 4 sets x 12 reps
6. Incline Pushups 4 sets x 10 reps
7. Reverse Fly 4 sets x 12 reps
8. Planks 4 sets x 1 minute

Cardio 25 minutes / Rest Day

Arms and Shoulders

1. Alternating Overhead Press

2. Standing Bicep Curls 4 sets x 12 reps
3. Dumbbell Upright Rows 4 sets x 10 reps
4. Triceps Bench Dips 4 sets x 10-20 reps
5. Band Pull Apart 4 sets x 10
6. Lateral Raises 4 sets x 12 reps
7. Concentration Curls 4 sets x 10 reps
8. Dumbbell Overhead Triceps Extension 4 sets x 10 reps
9. Side Plank 4 sets x 20 reps per side

Cardio 25 minutes / Rest Day

Legs and Glutes

1. Hip Thrust with dumbbells 4 sets x 15 reps with 2-3 second pause) use a resistance band
for added resistance
2. Side Steps with resistance band 4 sets x 20 steps back and forth
3. Jump Squats with resistance band 4 sets x 10 reps
4. Lunges with dumbbells 4 sets x 10 reps each leg
5. Paulse Squats 4 sets x 10 reps
6. Single Leg Hip Thrust 4 sets x 10 reps
7. Glute Kickback with long resistance band 4 sets x 10 reps per leg
8. Cross Body Mountain Climbers 4 sets x 20 reps
You’ve finished! Congratulations! Please feel free to send me your before and after pictures! You
can email them to me at [email protected] I would love to feature you on my Instagram story
if permission is given.

Also, this is your program forever, it does to expire after a certain amount of time like other
programs, so feel free to go through program this as many times as you like.