Strength20 minFull home gymDeadlift day

20-Minute Home Gym Strength Workout (Deadlift day)

A 20-minute home gym strength session, deadlift day focus: Barbell deadlift, Dumbbell overhead press, Chin-up and Barbell hip thrust. 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 3:00

Cat-cow · Bodyweight squat · Inchworm · Glute bridge · Arm circles · Leg swings (30 s each)

Block A 3 rounds · 45s work / 30s rest

A1. Barbell deadlift · 3–6 reps Bar over mid-foot, push the floor away, bar stays close, lock out with glutes. Reset each rep.

EasierElevate bar on plates/blocks or use a kettlebell.HarderAdd load next session.

A2. Dumbbell overhead press · 6–10 reps Standing, ribs down, glutes tight, press up and slightly back so biceps finish by ears.

EasierSeated or one arm at a time.HarderSlow lowering.

Block B 3 rounds · 45s work / 30s rest

B1. Chin-up · 3–8 reps Palms facing you, shoulders down, chin over the bar, slow lowering.

EasierBand-assisted or negatives.HarderWeighted.

B2. Barbell hip thrust · 8–12 reps Shoulders on the bench, pad on the bar, drive up and pause, chin tucked.

EasierDumbbell hip thrust.HarderAdd load.

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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