At-home strength program: no gym needed
Complete at-home strength program: bodyweight, dumbbells or bands. 3 sessions/week, 8-week progression.
Why this program?
A well-programmed at-home strength setup rivals a gym for 90% of the results. This program adapts to your setup: pure bodyweight, adjustable dumbbells or resistance bands. 3 full-body sessions per week, 8-week structured progression. Alternatives for every exercise depending on available equipment.
Related keywords
Key exercises
| Exercise | Sets | Reps |
|---|---|---|
| Push-ups or dumbbell bench press | 4 | 8–15 |
| Pull-ups or dumbbell row | 4 | 6–12 |
| Squats or goblet squat | 4 | 10–15 |
| Pike push-ups or dumbbell press | 3 | 8–12 |
| Dips or dumbbell extensions | 3 | 8–12 |
| Plank + dead bug | 3 | 45s + 10/side |
* 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 minimum equipment for home training?
None if you go pure bodyweight. Ideal: adjustable dumbbells 5–25 kg + pull-up bar. Budget: $150–300.
Can I really progress as fast at home as at the gym?
Yes, until the intermediate level. Beyond that, a barbell and rack become useful for very heavy compounds.
How do I set up my space?
A 2×2 m free space is enough for a full workout. Store equipment discreetly if needed (adjustable dumbbells, foldable bench).
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