Full Body Home Workout + Best Supplements: Creatine & Whey Isolate Tips

If you want effective results from home training, consistency matters—but a structured workout program and smart supplement strategy can help support training performance and muscle development. This full-body training plan uses dumbbells, a barbell, and simple cardio tools to help you train efficiently throughout the week.

Combined with high-quality supplements like whey protein isolate and creatine monohydrate, your body gets nutrients that support recovery and strength development.

Full-body workouts activate multiple large muscle groups in the same session, increasing calorie expenditure and supporting muscle protein synthesis. This approach:

• Supports a favorable training environment for muscle development
• Improves weekly training volume
• Supports recovery between training sessions
• Supports strength and size gains
• Makes it easier to maintain consistently

Below is a structured Monday–Sunday home workout plan designed to support consistent training progress.

Monday

Morning – Cardio & Abs

• 45 min moderate-intensity steady-state (Treadmill/Stepper/Cycle)Training Heart Rate: 100–110 BPM
• Floor Crunches SS Hanging Leg Raises — 4 × 20 reps each

Evening – Full Body Workout 1

• Deadlifts — 3 × 12
• Pullups — 3 × AMRAP
• Alternating Incline DB Curls SS One-Arm Triceps Kickbacks — 4 × 12 each side
• Barbell Shrugs — 3 × 10
• Bench Press SS Incline DB Press — 3 × 12
• Arnold DB Press SS Lateral Raises — 3 × 15
• Dumbbell Squat-Press — 3 × 15
• BB Walking Lunges SS DB Split Squats — 3 × 12 each side
• One-Legged DB Standing Calf Raises — 3 × 20 each side

Tuesday — Rest Day

Wednesday

Morning – Cardio

• 30 minutes moderate steady-state cardio
• Training Heart Rate: 100–110 BPM

Evening – Full Body Workout 2

• Close-Grip Bench Press — 3 × 12
• DB Bench Press TS DB Incline Flyes / Bench Dips — 3 × 12
• DB Front Raises — 3 × 15
• Bent Lateral Raises — 3 × 12
• Bent BB Rows SS Close-Grip Pulldowns — 3 × 12
• One-Arm DB Rows — 3 × 15
• BB Curls — 3 × 12
• Lying BB Triceps Extensions — 3 × 12
• Wide-Stance BB Squats SS Leg Extensions — 3 × 15
• Standing Alternating DB Lunges SS DB Standing Calf Raises — 3 × 15 each side

Thursday

Morning – Cardio & Abs

• 45 minutes moderate steady-state cardio
• Bicycle Crunches SS Knee Raises — 4 × 20

Friday — Full Body Workout 3

• Bodyweight Medium-Stance Squats — 3 × 50
• Leg Curls SS Romanian Deadlifts — 3 × 15
• One-Legged DB Calf Raises — 3 × 30
• Reverse-Grip Pulldowns — 3 × 12
• Sumo Deadlifts SS DB Rows — 3 × 12
• Barbell Shoulder Press — 3 × 10
• Lateral Raises — 3 × 15
• Incline DB Crush Press — 3 × 12
• Flat Bench Flyes — 3 × 15
• Triceps Pressdowns SS DB Hammer Curls — 3 × 12

Saturday — HIIT + Active Recovery

Morning – HIIT

25 minutes total40 sec moderate intensity → 20 sec high intensityModerate Heart Rate: 110–120 BPMHigh Intensity: 130–140 BPM

Evening – Light Full Body Recovery

Use light weights, avoid failure on all sets.

• Bodyweight Walking Lunges TS Wide-Stance Squats — 3 × 25 per side
• Box Jumps — 3 × 25
• Close-Grip Pushups SS Wide-Grip Pushups — AMRAP (stop shy of failure)
• Incline DB Flyes — 3 × 25
• DB Deadlifts TS Reverse-Grip BB Rows / Close-Grip Pulldowns — 3 × 25
• DB Shoulder Press — 3 × 25
• Bent Lateral Raises — 3 × 25
• Standing Alternating DB Curls — 3 × 25
• DB Triceps Kickbacks — 3 × 25

Sunday – HIIT Cardio

• 25 minutes
• 40 sec moderate intensity - 20 sec high intensity(Same heart rate ranges as Saturday)

This demanding full-body program benefits from effective recovery support. The supplements below help support muscle preservation, recovery processes, and training performance.

Whey isolate is widely used to support post-workout muscle recovery. Isoflex delivers:

• 90% pure whey protein isolate
• Ultra-low carbs, fats & lactose
• Fast-digesting protein to support timely amino acid availability
• Superior Biological Value (BV) & Net Protein Utilization (NPU)

Perfect post-workout or as a daily protein boost.

Creatine is one of the most researched supplements for:

• Strength increase
• Explosive power
• Improved training endurance
• Enhanced cell hydration
• Supports muscle protein synthesis when combined with resistance training
• Supports lean mass development over time

Creatine supports ATP regeneration and supports energy availability during training, allowing higher-quality workouts.

Aminocore (Leucine:Valine:Isoleucine – 9:6:5) provides:

• 8.18 g of BCAAs
• High-leucine activation of mTOR
• Supports muscle protein balance during training
• Better intra-workout endurance

Ideal pre and intra-workout.

Glutamine supports:

• Muscle recovery
• Supports recovery and training resilience
• Improved glycogen replenishment
• Stronger immune function

Since glutamine levels may decline after intense training, supplementation may help support recovery.

Each daily pack provides:

• 13 essential vitamins
• 21 essential minerals
• Omega-3s
• Antioxidants & metabolic cofactors

Active individuals may have increased micronutrient needs. VITASTACK fills nutritional gaps that whole foods alone cannot always cover.

• Dumbbells (various weights)
• Barbell + weight plates
• Basic weight bench with leg extension & pulldown
• Pull-up bar
• Stability ball
• Treadmill / Stepper / Stationary Cycle

• Supersets (SS): Perform two exercises back-to-back
• Trisets (TS): Perform three exercises consecutively

This home workout plan, combined with scientifically backed supplements, supports:

• Muscle protein synthesis
• Better workout intensity
• Improved recovery support
• Support for lean mass gains over time
• More efficient weekly training volume

This is a sustainable program designed for real, long-term progress.

1. Healthline – Functions of Protein Gunnars, K. (2018). Protein: What It Is, What It Does, and Why It Matters. Healthline. https://www.healthline.com/nutrition/functions-of-protein
2. Healthline – Anabolic Window Explained Campbell, R. (2020). The Anabolic Window: What It Is and Whether It Matters. Healthline. https://www.healthline.com/health/fitness-exercise/anabolic-window#protein-window-theory
3. Journal of Physiology – Muscle Protein Synthesis Study Burd, N. A., Tang, J. E., Moore, D. R., & Phillips, S. M. (2009). Exercise training and protein metabolism: influence of contraction, protein intake, and sex-based differences. American Journal of Physiology-Endocrinology and Metabolism, 296(3), E645–E657. https://journals.physiology.org/doi/full/10.1152/ajpendo.00166.2006