OnionPatchMiddle Delts
26 effective weekly sets
At-Home Workout Plan
A realistic at-home plan using equipment that many people already have, such as dumbbells, a bench, and bodyweight exercises.
40 min
Home Gym
Beginner
Chest, Back, Legs, Glutes, Shoulders
Equipment Required
DumbbellWeight Bench
Quick start
Want a single session before committing to the full plan?
Start with 30-Minute Beginner Full Body Home Workout, then come back to this program when you want the full weekly structure.
Recommended Warmup
5 Minutes Submaximal Aerobic Warm Up (Optional)
Dynamic Warm Up:
- 10 Leg Swings Front to Back
- 10 Leg Swings Side to Side
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Cross Body Arm Slaps
- 10 Walking Lunges w/Trunk Rotation
Ramp-up sets for your first main exercise
For your first hard lift for a muscle group, build up with a few lighter ramp-up sets instead of jumping straight into your working weight.
Weekly muscle volume
Using a beginner weekly target of 10-12 sets per muscle group.
Quick summary
Balanced weekly volume
Your average volume is sitting near the recommended weekly target range.
Avg sets / muscle
12.6
LowTarget 10-12High
In range
10
Under target
0
Above target
3
Muscle-by-muscle detailsExpand to review each muscle group and its effective weekly sets.
Expand to review each muscle group and its effective weekly sets.
Note on smaller muscle groups
Minor muscle groups often show up with more effective sets than you may expect because they get trained indirectly as secondary muscles during many compound exercises.
Above target
Scapular Retractors
16 effective weekly sets
Anterior Delts
16 effective weekly sets
Glutes
12 effective weekly sets
Errectors
12 effective weekly sets
Triceps
12 effective weekly sets
Quads
10 effective weekly sets
Hamstrings
10 effective weekly sets
Lats
10 effective weekly sets
Biceps
10 effective weekly sets
Rear Delts
10 effective weekly sets
Chest
10 effective weekly sets
Calves
10 effective weekly sets
Weekly Plan
Day 1 · Lower
4 exercises · 15 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 3 × 5-9 | 7-10 | 150-210s | |
| 3 × 7-10 | 6-9 | 150-210s | |
| 5 × 21-25 | 7-10 | 90-150s | |
| 4 × 26-30 | 7-10 | 90-150s |
Day 2 · Upper
4 exercises · 15 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 8-12 | 6-10 | 150-210s | |
| 3 × 7-10 | 6-9 | 150-210s | |
| 3 × 13-15 | 6-10 | 150-210s | |
| 4 × 17-20 | 7-10 | 90-150s |
Day 3 · Lower
4 exercises · 15 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 3 × 5-9 | 7-10 | 150-210s | |
| 3 × 7-10 | 6-9 | 150-210s | |
| 5 × 26-30 | 7-10 | 90-150s | |
| 4 × 13-15 | 7-10 | 90-150s |
Day 4 · Upper
4 exercises · 15 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 8-12 | 6-10 | 150-210s | |
| 3 × 7-10 | 6-9 | 150-210s | |
| 3 × 13-15 | 6-10 | 150-210s | |
| 4 × 17-20 | 7-10 | 90-150s |
How to Progress
- Add reps first when weight jumps are large, then increase load once you consistently hit the top of the target range.
- Use pauses, slower lowering, and unilateral work to keep sets challenging if equipment options are limited.
- Stay consistent with session quality rather than trying to turn every workout into an all-out effort test.
Why this works
Most home lifters need plans that fit limited equipment without feeling watered down. This plan keeps things practical by using a small equipment list to cover the major movement patterns and enough weekly volume to make visible progress.
FAQ
What counts as enough home equipment?
A pair of dumbbells, a bench, and bodyweight options are enough for a very effective home plan for most people.
Can I still build legs well at home?
Yes. Split squats, lunges, hinges, and tempo work can make home lower-body training very productive.
Do I need long workouts at home to make progress?
No. Short-to-moderate sessions work well when the exercise order and progression are structured well.
How do I know when to upgrade my equipment?
If you consistently max out rep ranges and variations stop feeling challenging, adding load options can help.
Related workout plans
3 Day Full Body Workout Plan for Beginners
A beginner-friendly 3 day full body workout plan built to improve technique, consistency, and muscle-building momentum.
Bodyweight-Only Home Workout Plan
A no-equipment training plan built for people who want a practical bodyweight routine they can do anywhere.
Dumbbell Only Workout Plan for Muscle Gain
A dumbbell only workout plan for muscle gain that uses smart exercise sequencing and enough weekly volume to build size with limited equipment.
Important safety note
OnionPatch fitness content, workout plans, calculators, and generator outputs are for general educational use. They are not medical advice or individualized coaching.
Check with a qualified healthcare professional before starting or changing a training program, especially if you have an injury, pain, a medical condition, or other health concerns. Use good judgment, train within your limits, and stop if something feels unsafe.
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