Home-gym program: full workout at home
Home gym workout program: rack, barbell, dumbbells, bench. Build every muscle group with the equipment of a full gym at home.
Why this program?
A well-equipped home gym (rack, barbell, adjustable dumbbells, bench) is the equal of a commercial gym for 95% of lifters. This program takes advantage of that setup: heavy compounds (squat, deadlift, bench, OHP) as the backbone, dumbbell accessories for isolation.
Related keywords
Key exercises
| Exercise | Sets | Reps |
|---|---|---|
| Barbell back squat | 4 | 6–8 |
| Bench press | 4 | 6–8 |
| Deadlift | 3 | 5 |
| Barbell row | 4 | 6–8 |
| Standing overhead press | 3 | 6–8 |
| Weighted dips or pull-ups | 3 | 8–12 |
* This program is an example. Your adaptive ForgeSport program is generated based on your level, equipment and specific goals.
Progression over 8 weeks
60–65% 1RM
Master range of motion and control on every rep. Do not load yet.
70–75% 1RM
Add +2.5 kg once all reps clear across 2 consecutive sessions.
75–80% 1RM
Aim for the top of the rep range. Add one set on compounds.
80–85% 1RM
Reduce reps, push loads on the main lifts.
60% 1RM
Active recovery. Prime the next progression block.
Progressive overload principle
Add load whenever you clear all prescribed reps across 2 consecutive sessions. For compounds: +2.5 kg. For isolation: +1–2 kg. That's the only principle that guarantees continuous progress.
Frequently asked questions
What's the ideal setup for a home gym?
Rack + Olympic bar + 100 kg of plates + bench + adjustable dumbbells + pull-up bar. Approx budget: $1,500–3,000 for a durable setup.
Is a home gym worth it vs a gym membership?
Break-even at ~24 months compared to a $40/mo gym membership. Beyond that, savings + zero commute + always available.
Can I really progress as fast as at a commercial gym?
Yes, and often faster: no wait for equipment, no commute, ability to train whenever. The gap only appears at very advanced levels needing specialized machines.
ForgeSport: Adaptive program
Generate your personalized program
5 questions. Program generated in 30 seconds. Adapts every week to your real performance, with a BioSwitch (one-tap biomechanical alternative) on every exercise.
Level · Goal · Equipment · Frequency · Known injuries