Home Workout Plan- Regular workout week

So, Covid changed everything and I had to change my plans with it. I have since acquired gym equipment with more still coming to start working out at home. Here is what my workouts will now look like until I get all the equipment in. Included is the first three weeks of training. I’ll include the strength weeks in another post as well as deload week and cardio. The plan will be 3 regular workout weeks, strength a week, 3 regular workout weeks, strength b week, deload/rest week and then repeat.

Regular workout week:

Monday (Chest and Abs):

• Incline Bench Press (warmup plus 3 working sets)

• Bench Press (3 working sets)

• Dips (chest variation) (3 working sets)

• Abs Circuit (3 sets)

  • Cable crunches

  • Plank

  • Leg Raises

Tuesday (Back)

• Deadlift (warmup plus 3 working sets)

• Bent over row (3 working sets)

• Lat pulldowns (3 working sets)

• T-Bar land mine (3 working sets)

Wednesday (Shoulder and Abs)

• Military Press (standing) (warmup plus 3 working sets)

• cable lateral raises (3 working sets)

• seated rear delt flys (will likely very shortly have to change this to something else as the bumper plates become too difficult to hold) (3 working set)

• Abs circuit (3 sets)

  • Cable crunches

  • Plank

  • Leg Raises

Thursday (Legs)

• Squats (warmup plus 3 working sets)

• Romanian Deadlift (3 working sets)

• Leg Curls (3 working sets)

• Good Mornings (3 working sets)

Friday (Upper Body and Abs)

• Incline Bench Press (Warmup Set)

• Barbell bicep Curls (3 working sets)

• Close Grip Bench Press (3 working sets)

• Cable Hammer Curls (3 working sets)

• EZ Bar Tricep Extensions (3 working sets)

• Abs circuit (3 sets)

  • Cable crunches

  • Plank

  • Leg Raises