GOAL: Build MuscleSKILL
LEVEL: Intermediate
DURATION: 6 Weeks (60 min/day)
DAYS PER WEEK: 4TYPE: Strength Training & Cardio
Week 1:
Day 1: Legs & Shoulders
- Dumbbell Squat (3 sets x 6-8 reps) ( Requirement: Dumbells set)
Hold dumbbells at shoulder height, squat down keeping chest up and knees in line with toes, then stand back up driving through heels.
- Arnold Press (3 sets x 6-8 reps) ( Requirement: Dumbells)
Start with palms facing the body, and rotate out to shoulder-width grip. Press overhead, rotating palms inward at the top. Lower back to start, rotating palms out.
- Dumbbell Step-Up (2 sets x 6-8 reps per leg) ( Requirement: Bench, Plyo Box, Dumbells)
Start with palms facing the body at shoulder height, and rotate palms out to shoulder-width grip. Press dumbbells overhead rotating palms in at the top, then reverse movement.
- Wide-Grip Upright Row (2 sets x 6-8 reps) ( Requirement: Barbell)
Overhand wide grip on the barbell, pull straight up towards chin leading with elbows. Pause at chest height then lower down controlled.
- Sissy Squat (3 sets x 6-8 reps) (Requirement: sissy squat machine/rack)
In a sissy squat machine/rack with heels elevated, bend knees/hips lowering down allowing knees to travel forward. Push back up engaging quads.
- Dumbbell Lateral Raise (3 sets x 6-8 reps) ( Requirement: Dumbells)
Raise dumbbells out to the sides until arms are parallel to the ground. Pause at the top, and slowly lower back down. Avoid excessive swinging.
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Day 2: Rest
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Day 3: Chest, Back & Calves
- Push-ups (3 sets x 10 reps)
High plank position, lower chest to the floor by bending elbows, push back up keeping the body straight.
- Dumbbell Rows (3 sets x 8 reps per arm) ( Requirement: Dumbells)
Bent over row position with knee/hand on the seated bench. Pull the dumbbell up to the ribcage squeezing back, lower controlled.
- Superman Back Extensions (2 sets x 15 reps)
Lying face down, raise arms/chest/legs simultaneously forming U-shape, pause, and lower down.
- Romanian Deadlift (3 sets x 6-8 reps) ( Requirement: Barbell)
Barbell hinged forward at hips sending butt back. Descend until hamstring stretch, drive through heels to stand.
- Dumbbell Bent-Over Raise (2 sets x 6-8 reps) ( Requirement: Dumbells)
Hinged forward holding dumbbells. Raise arms out to sides until parallel to ground squeezing shoulder blades.
- Seated Calf Raise (3 sets x 10 reps) ( Requirement: Bench)
Weighted plate/dumbbell on thighs, raise heels as high as possible by seated on bench, pause at top then lower down.
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Day 4: Rest
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Day 5: Arms & Core
- Bicep Curls (3 sets x 10 reps) ( Requirement: Dumbells)
Stand holding dumbbells at sides with an underhand grip, curl weights up towards shoulders keeping elbows tucked. Lower down controlled.
- Tricep Dips (3 sets x 12 reps) ( Requirement: Bench)
Seated on a bench/chair, walk feet out extending legs. Bend elbows lowering body towards floor, push back up straightening arms.
- V-Up (3 sets x 10 reps)
Lying down, raise arms/shoulders/legs simultaneously forming V-shape. Hold briefly, lower down in control keeping legs straight.
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Day 6: Cardio & Shadow Boxing
- 30 mins cardio (Requirement: Treadmill or Elliptical Trainer 15 min & Spin Bike: 15 min)
Treadmill/Elliptical (15 mins):
- Warm-up: 5 mins of light jogging or brisk walking.
- Main: 8 mins at a moderate intensity.
- Cool down: 2 mins of slowing down.
- Spin Exercise Bike (15 mins):
- Warm-up: 3 mins at low resistance.
- Interval: 9 mins alternating between 1 min high intensity and 1 min low intensity.
- Cool down: 3 mins gradually reducing pace and resistance.
- 15 mins boxing (Requirement: Boxing Bag & Gloves)
Prepare: 2 mins to gear up with wraps and boxing gloves/mitts.
Technique: 3 mins practicing stance and basic movements.
Punching Drills: 5 mins focusing on jab, cross, hook, and uppercut.
Shadow Boxing: 5 mins combining punches into combos, visualizing an opponent.
Cool down (5 Minutes)
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Day 7: Rest
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Week 4: Follow the same exercises, increasing weight, reps, or time each week progressively.
Notes:
- Increase weight, reps, or time each week to progressively overload
- Allow for 1-2 min rest between sets
- Warm up before each session
- Focus on proper form to avoid injury
- Eat enough protein to support muscle growth
FAQ:
Can you build muscle with home workouts?
Absolutely! While having access to a fully-equipped gym can be beneficial, it's not a necessity for building muscle. With the right exercises, proper form, and progressive overload, you can effectively build muscle at home.
How can I build muscle in 30 days at home?
This 30-day weight training and strength building plan is designed to help you build muscle at home through a combination of strength training and cardio exercises. By following the plan consistently, progressively increasing the intensity, and fueling your body with the right nutrition, you can see noticeable muscle growth within 30 days.
What to eat to gain muscle?
To support muscle growth, you'll need to ensure you're consuming enough protein, carbohydrates, and healthy fats. Aim for 0.7-1 grams of protein per pound of body weight, and adjust your calorie intake to be in a slight surplus. Focus on whole, nutrient-dense foods like lean meats, eggs, dairy, vegetables, fruits, and whole grains.
How many hours of gym per day?
With this at-home plan, you'll be working out for approximately 60 minutes per day, four days a week. However, the duration and intensity of your workouts should be adjusted based on your fitness level and goals.
Stick to this 30-day weight training and strength building plan, stay consistent, and fuel your body properly, and you'll be well on your way to building impressive muscle mass right from the comfort of your own home.