For anyone who wants to develop their level in bodybuilding at home, it is not difficult for you, just commit. I know that if it weren't for the circumstances, you would have been able to train in the gym, but that's okay. Here is a home program to build muscle using your body weight and some simple tools (such as water bottles or resistance bands). This program is designed to increase muscle size and strength without having to go to the gym, and is suitable for all body types.
Program rules:
1. Compound exercises using body weight: Adopt exercises that target multiple muscle groups.
2. Gradual progress: Increase the number of repetitions, or use home tools to increase resistance.
3. Muscle balance: Focus on all muscles of the body equally.
4. Continuity and commitment: Do the exercises regularly with appropriate rest periods.
Weekly Schedule:
- Day 1: Chest & Triceps
- Day 2: Back & Biceps
- Day 3: Legs & Lower Body
- Day 4: Shoulders & Arms
- Day 5: Rest or Light Cardio
- Day 6: Repeat Day 1 (Strength Focus)
- Day 7: Rest
Day 1: Chest & Triceps
1. Push-Ups
- 4 sets x 12-15 reps.
- Targets the chest and triceps.
2. Incline Push-Ups
- 4 sets x 10-12 reps.
- To activate the upper chest.
3. Diamond Push-Ups
- 3 sets x 10-12 reps
- Targets the triceps and inner chest.
4. Chair Dips
- 3 sets x 12-15 reps.
5. Triceps Extensions using a towel or resistance band
- 3 sets x 12-15 reps.
Day 2: Back and Biceps
1. Inverted Rows using a sturdy table or bar
- 4 sets x 10-12 reps.
- Targets the upper back and biceps.
2. Towel Rows
- 4 sets x 12-15 reps.
- To activate the back and arms.
3. Superman Holds
- 3 sets x 20-30 seconds.
- To strengthen the lower back.
4. Bicep Curls using water bottles or resistance bands
- 3 sets x 12-15 reps.
5. Hammer Curls using water bottles or resistance bands
- 3 sets x 12-15 reps.
Day 3: Legs and Lower Body
1. Bodyweight Squats
- 4 sets x 15-20 reps.
- Basic exercise for thighs and buttocks.
2. Forward Lunges
- 4 sets x 12-15 reps for each leg.
3. Wall Sits
- 3 sets x 30-45 seconds.
- To strengthen thighs.
4. Glute Bridge
- 4 sets x 12-15 reps.
- To strengthen the back muscles and buttocks.
5. Calf Raises
- 4 sets x 20 reps.
Day 4: Shoulders and Arms
1. Pike Push-Ups
- 4 sets x 10-12 reps.
- Basic shoulder exercise.
2. Lateral Raises using water bottles
- 4 sets x 12-15 reps.
3. Front Raises using water bottles
- 3 sets x 12-15 reps.
4. Side Planks
- 3 sets x 20-30 seconds each side.
- To strengthen the lateral abdominal muscles and shoulders.
5. Tricep Kickbacks using water bottles
- 3 sets x 12-15 reps.
Day 5: Rest or light cardio
- You can do light cardio exercises such as jogging in place, jumping rope, or brisk walking for 20-30 minutes.
Day 6 & 7: Strength & Recovery
- Day 6: Repeat the exercises from Day 1, focusing on increasing reps or using household items such as dumbbells or heavy water bottles.
- Day 7: Complete rest with light stretching.
Additional tips:
1. Gradually increase resistance: You can use larger water bottles or add sandbags or a bag full of books to increase resistance over time.
2. Nutrition: Eat adequate amounts of protein (such as eggs, chicken, tofu) and carbohydrates to support muscle growth.
3. Rest: Make sure to get 7-9 hours of sleep for muscle recovery.
4. Variety of exercises: Feel free to modify exercises to avoid boredom or to challenge your muscles differently.
- Example post-workout meal:
- Grilled chicken breast with brown rice and grilled vegetables.
- Or a salad with tuna and a source of carbohydrates such as potatoes.
