Bodybuilding Workouts at Home

Bodybuilding Workouts at Home

Many bodybuilders are now doing the bulk of their training at home because they believe that the local gym is no longer catering for all of their needs.

Between working late hours, a lack of traditional equipment, the added time travelling back and forth to the gym, getting changed into their training gear or just personal preference – some men have decided to bin the gym. Research has indicated the following main reasons why men are leaving the gym setting to train at home:

  1. At home there is little distraction and they can work out harder and with more intent. This equates to a faster and more productive workout
  2. They can ‘hone’ on their strength training ‘form’ as many gyms emphasise the fun aspects of training and not importance using the correct technique
  3. They can use the equipment that best suit their training goals
  4. You can use the equipment with the correct rest intervals between sets without feeling rushed and/or waiting to use the equipment because it is being monopolised by other members

Therefore working out at home is absolutely fine because the muscles will grow in size and strength just as long as the stress of the exercise has enough intensity.

Training at home with traditional and minimal equipment or bodyweight exercise is an excellent strategy for building lean muscle mass and strength.

8 Home Works Outs

The following 8 work out have been designed to keep you lean and to improve the hypertrophy of the muscle.

Building muscleThese work outs are simple to perform and each has a combination of both upper and lower body exercises along with compound and isolated exercises.

Use a weight and intensity of between 60-70% 1RM as this resistance will enable you to pump out the reps in an explosive and controlled manner.

The rest intervals are short and this will keep you lean whilst ensuring that the muscles have just enough time to recover.

You can use the work outs any order and/or slot them into your current training to add a bit of spice.

Work Out 1

Each exercise should consist of 2 to 3 sets of 12 to 15 reps with a 45 to 60 secs rest period:

  • Dumbbell Front squat with overhead lift
  • Lunge with dumbbell back row
  • Back Extensions
  • Single leg Romanian deadlifts
  • Push ups
  • AZ Bicep Curls
  • Skull Crushers

Work Out 2

  • Barbell Chest Press
  • Front squat with overhead lift
  • Barbell Squats
  • Plank
  • Hip Thrusts
  • Dumbbell Front Raises
  • Dumbbell Side Raises

Work Out 3

  • Deadlifts
  • Front squats with overhead lift
  • Mountain Climbers
  • Bent Over Rows
  • Push ups
  • Squat jumps
  • Plate Shrugs
  • Farmer’s Walk

Work Out 4

  • Single leg Romanian deadlifts
  • Bulgarian split squats
  • Dumbbell Sumo Squats
  • Single leg power step ups
  • Military Press
  • Pull Ups
  • Standing Calf Raises
  • Seated Calf Raises

Work Out 5

  • Barbell Squats
  • Chest Press
  • Incline Chest Press
  • Decline Chest Press
  • Lunge with back row
  • Pistol squats
  • Chest Flyes
  • Wide Arm Push Ups

Work Out 6

  • Hip Thrusters
  • Barbell Deadlifts
  • Side Plank
  • Pistol Squats
  • Hip extension with reverse fly
  • Side Lunges
  • AZ Bicep Curls
  • Skull Crushers

Work Out 7

  • Single leg Romanian deadlifts
  • Squat jumps
  • Plank
  • Standing Barbell Rows
  • Pull Ups
  • Multi planar lunge to balance
  • Dumbbell Front Raises
  • Dumbbell Side Raises

Work Out 8

  • Barbell Squats
  • Bulgarian Split Squats
  • Barbell Lunges
  • Plank
  • Squat Jumps
  • Bent Over Rows
  • Standing Calf Raises
  • Seated Calf Raises

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