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Free Home Workout Plans

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2-Week Muscle Building Program
  • Week One
  • Week Two
  • Ab Challenge
woman holding dumbbells as part of full body and leg day workout

Day 1: Full Body + Legs
woman performing dumbbell arm exercise

Day 2: Upper Body
woman performing shoulder halo as part of core training workout

Day 3: Core + Cardio
Woman performing lateral lunge as example of glute and hamstring exercises

Day 4: Lower Body
woman performing bicep curl as example of full body and ab workout

Day 5: Full Body + Abs
Calendar of 2 weeks of muscle building workouts

Full Program + PDF Calendar
Woman performing overhead tricep extension as part of full body and arm workout routine

Day 6: Full Body + Arms
woman performing dumbbell leg lifts as part of quad and glute workout

Day 7: Lower Body
woman holding dumbbell as part of core circuit workout

Day 8: Core Circuit
woman performing back row as part of back and shoulder workout

Day 9: Upper Body
woman performing dumbbell snatch as part of muscle building workout

Day 10: Full Body
Calendar of 2 weeks of muscle building workouts

Full Program + PDF Calendar
ab challenge day 1 - mat abs

7-Min Abs On The Mat

7-Min Standing Abs

7-Min Strong Abs

7-Min Abs Circuit

7-Min No Repeat Abs

Full Program + PDF Calendar
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Hi, I'm Lindsey Bomgren. Certified trainer, fitness instructor and mom of 3 littles.

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