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5 Day Minimal Equipment Home Workout

This is a great workout for someone who wants to build muscle at home with minimal equipment.

There are 2 pieces of equipment I would suggest purchasing:

Adjustable Dumbbells: A set of adjustable dumbbells is the most important piece of equipment to buy. Buying something like these and buying plates for them will be the most economical. Being able to add a lot of weight to your dumbbells is important; you can’t do a lot with 40 pounds after a few weeks of training.

Gold's Adjustable Dumbbells

An Adjustable Bench: An ideal bench would be one you could adjust from flat up to 90 degrees. Doesn’t have to be anything fancy at all.

Adjustable Bench

** Be sure to check your local Craigslist for good finds on used equipment!

Here is a sample schedule:

  • Monday – Chest
  • Tuesday – Back
  • Wednesday – Shoulders
  • Thursday – Arms and Core
  • Friday – Legs
  • Saturday – Off
  • Sunday – Off


Exercise Sets Reps
Dumbbell Flat Bench 3 12
Dumbbell Floor Press 3 12
Dumbbell Incline Flyes 3 12
Push Ups 3 AMAP


Exercise Sets Reps
1 Arm Dumbbell Row 5 12
Dumbbell Pullover 3 12
Dumbbell Deadlift 3 12
Back Flyes 3 15


Exercise Sets Reps
Dumbbell Shrugs 3 15
1 Arm Overhead Press 3 12
Side Lateral Raise 3 12
Single Arm Dumbbell Snatch 3 12


Arms and Core
Exercise Sets Reps
Side Bends 3 20
Chrunched Twists 3 20
Weighted Situps 3 20
Concentration Curls 3 15
Hammer Curls 3 15
Tricep Kickback 3 15
Skull Crushers 3 12


Exercise Sets Reps
Goblet Squats 3 12
Seated Calf Raises 3 15
Reverse Lunges 3 12
1 Leg Straight Leg Deadlift 3 12
Overhead Squat 3 12


Workout Tips:

Push Ups: 3 sets of as many as you can possibly do. This is basically your burnout set so churn out some good push ups.


Questions or comments below!

18 thoughts on “5 Day Minimal Equipment Home Workout

  1. Great information! It’s also a good idea to have the proper flooring or matting in place to ensure the safety of yourself and your home. This can help lower your risk to injury, protect the foundation of your home, and ensure oneself that you are getting the most out of your workout. Thanks for sharing your information!

  2. Thanks can you make it so the exercises can be clicked on like the 4-day dumbbell ones which links directly to the video of that exercise showing you proper form?

  3. Hey cutty awesome workout routine I’m using it to bulk right now , quick question it seems like a lot of these exercises are really high repped , when bulking should I try to stick to 6-8 reps of very heavy weight and for cutting follow your recommend reps at a lower weight . Thansk

    1. The amount you cut or bulk relies more on how much and what you eat compared to reps. You can do whichever you feel more comfortable with.


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