Lifting at Home Generic

All Fitness Levels • Strength • 24+-Week Program


LIFTING at Home brings weight training into your home. Using a few key pieces of equipment, each workout will guide you to develop and refine the key movement patterns of weight lifting, maintain muscle size and build core strength and stability.

  • Weight training at home

  • 25-week program

  • 3-5 weekly workouts

  • 30-40 minute workouts

  • 4 beginner weeks available

Program Overview

LIFTING at Home is for anyone who wants to incorporate strength and weight training into their routine from the comfort of their own home. If you’re already completing BUILD or another form of gym-based weight-lifting, this 25-week program is a great at-home training option to help maintain your progress even when you can’t make it to the gym. But don’t worry - you don’t have to be experienced with lifting techniques to get started.

Depending on where you are in the program, you’ll have between three and five weekly workouts that each target different muscle areas, with each session taking between 30 and 40 minutes. You’ll also find rest days and recovery sessions in your weekly schedule. 

If you’re new to lifting, there are also four optional foundation weeks to build your confidence and master technique. 

The workouts are made up of supersets, beginning with larger compound exercises, followed by supersets of accessory exercises designed to increase muscular fatigue of the target muscle groups. Each workout finishes with a core-focused bodyweight superset.

As the weeks progress, elements of the workout structure change to keep you feeling challenged and workouts start to have a high-rep or low-rep focus.


What you’ll need

This program has been designed to help you start your lifting journey from the comfort of your home. To get started, you’ll need a few pieces of equipment. The barbell and squat rack are both optional and all equipment can be easily substituted by using the exercise substitutions feature. If you’re not sure what weight to select, you can use your rate of perceived exertion, or RPE. Start by choosing a weight that feels light and then increase it until the level of difficulty is feeling around 7 out of 10 for the full set.

This is the desc for dumbells




Resistance Band

Short Resistance Band



Bench/Bench Alternative

Bench/Bench Alternative



Squat Rack

Squat Rack

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