Strength10 minFull home gymSquat day

10-Minute Home Gym Strength Workout

A 10-minute home gym strength session, squat day focus: Barbell back squat, Pull-up and Dumbbell bench press. Warm-up and cool-down are built in, and every step is on the clock.

You'll need: Rack with safeties, barbell and plates, adjustable bench, pull-up bar, dumbbells, jump rope.

Before you start: Treat round 1 as a lighter ramp-up set (about 60–70% of your working weight), then use your working weight for the rest.

Warm-up 2:00

Cat-cow · Bodyweight squat · Inchworm · Glute bridge (30 s each)

Main circuit 2 rounds · 45s work / 25s rest

A1. Barbell back squat · 5–8 reps Bar on upper back, brace, sit between the heels, drive up. Use safeties set just below your bottom position.

EasierGoblet squat.HarderAdd 2.5–5 lb next session.

A2. Pull-up · 3–8 reps Full hang, pull chest toward the bar, control the way down.

EasierBand-assisted, or slow 5-second negatives.HarderAdd a pause at the top or weight.

A3. Dumbbell bench press · 6–10 reps Feet planted, shoulder blades pinned, lower to chest level, press.

EasierFloor press.HarderIncline or heavier.

Cool-down

Child's pose breathing · Couch stretch (hip flexor) (30 s each)

How to progress

Add 5 lb to lower-body lifts and 2.5 lb to presses each session while every set still has 2 reps in reserve. When you stall twice, drop 10% and build back.

Why this works

Built around compound movements (a squat or lunge, a hinge, a push and a pull) with sets taken to about 2 reps short of failure. Health guidelines (WHO, ACSM) call for muscle-strengthening work at least twice a week, and short, consistent sessions add up.

Safety: Stop any exercise that causes sharp or joint pain. Move with control, choose a load you could lift 2–3 more times, and pick the easier option whenever form slips.

Interrupted?

Tap Pause, or just leave the screen and the timer pauses itself. Your place is saved on this device, so you can come back later and tap Resume there. Lost track mid-circuit? Restart this round takes you back to the first exercise of the current round.

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