Beginner Home Gym Weight Lifting Programs

SeanFarr · August 2015

I can't find any programs out there that are specific to a home gym that consists of just a bench and dumbbells. I don't own a cable machine, chin up bar, dip bar, leg press, calf machine etc. or have the room the buy one.

Anybody have a good full body routine/program for a beginner. I am looking to build up strength (not body building/bulking) and lose fat. I aimlessly use my home gym, but am looking for a program to maximize my limited spare time. I do have a treadmill and recumbent as well for cardio.

Thanks!!

Sean

jemhh · August 2015

Here are a few:

- Starting Strength
- All Pro's simple beginner plan
- Stronglifts 5x5
- ICF 5x5
- 5/3/1 beginner template

ElPasoMark · August 2015

Greetings. This is what I have been doing:

http://www.building-muscle101.com/dumbbell_workout_beginner.html

The Stronglifts 5x5 also looks interesting:

http://stronglifts.com/5x5/

Cheers,

Mark

AsISmile · August 2015

ElPasoMark wrote: »

Greetings. This is what I have been doing:

http://www.building-muscle101.com/dumbbell_workout_beginner.html

The Stronglifts 5x5 also looks interesting:

http://stronglifts.com/5x5/

Cheers,

Mark

That routine looks pretty good.
Also, pretty much every lift from stronglifts can be substituted by a dumbell alternative. However, that might get pretty complicated when the lifts get heavier...

Anyway, just google dumbell routines.
If I remember correct bodybuilding.com also has a pretty good routine.

Eta: here is another one.
http://www.howtobeast.com/gain-mass-with-dumbbell-bulking-routine/
Just google for dumbell alternatives to pull ups and hanging leg raises.

SeanFarr · August 2015

Thank You! I am going to try the All Pro and the ICF 5x5

jemhh · August 2015

SeanFarr wrote: »

Thank You! I am going to try the All Pro and the ICF 5x5

I would suggest trying each for a certain period of time. At least a full cycle of AP (5 weeks) and then the same amount of time with ICF. That will give you time to decide which you prefer. You've probably noticed that many of the exercises are the same. The main difference is the number of reps and sets. It really comes down to personal preference for that part.

Beginner Home Gym Weight Lifting Programs

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