Building muscle doesn't have to happen in a gym or under an iron bar loaded with plates. It can happen with almost no equipment, in your garage, back room, or right next to your bed.
| Upper-Body At Home Workout |
Superset (Warm-Up Sets): Perform the exercises in order with as little rest as possible between exercises and sets.
1. Single-Dumbbell Halo: 3 sets, 10 reps (alternating, 5 reps per direction, no rest)
2. Side Plank: 3 sets, 30 sec (left side, no rest)
3. Side Plank: 3 sets, 30 sec (right side, no rest)
4. Push-ups: Add bands or extra weight if possible. Perform as many mini-sets of 6-8 reps as possible in 4 minutes. Stop each one when a rep slows down, rest 20-30 seconds, and start again. Pace yourself! Leave a rep or two in the tank, and don't burn out in just a set or two.
1 set, 4 mins
Compound Set: Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
1. Smith Machine Inverted Row: Use a broomstick on top of two chairs if needed.
2 sets, 15-20 reps (no rest)
2. Rear Delt Fly: 2 sets, 15-20 reps (rest 1 min. )
3. Single-Leg Glute Bridge: Perform 30 reps per leg for a total of 60 reps, broken up into as many sets as needed. Stop each one when a rep slows down, then switch to the other leg and start again.
1 set, 60 reps (alternating, 30 reps per side)
| Time Stamps |
00:00 - Intro
00:30 - Warm-Up
08:00 - Push-ups
13:00 - Superset: Inverted Row & Rear Delt Fly
18:25 - Single-Leg Glute Bridges
22:10 - Get the Full Program
These full-body workouts utilize exercises that can be performed with nothing more than a dumbbell or kettlebell and a band—and you'll get suggested substitutions even if you don't have those. You'll use techniques like 1.5 reps, compound sets, chip-away sets, and timed sets to get the most intensity out of each of your three weekly workouts, getting great pumps and feeling the good hurt.
| Full-Body Muscle-Building Home Workouts |
Yes, you can build serious muscle and strength while training at home! The best at-home workouts manipulate workout variables like tension, volume, and exercise pairings to hammer muscles while sparing the joints. Work hard with the equipment you have and build muscle without a gym or barbell in sight!
| Use Simple Tools for Serious Results |
Over four weeks, you'll alternate workouts with a slight emphasis on the upper body or lower body. This allows you to overload certain muscle groups while still getting the benefits of full-body training, such as high-frequency muscle stimulation and fat loss. You'll use the movements that are best at building muscle, like squats and lunges for the lower body and curls for the biceps, but not like you've done in the gym!
| Flexible Programming for Muscle Growth |
This program uses innovative techniques like timed sets, cluster sets, and chip-away sets to help you get the biggest muscle-building stimulus from light weights if that's all you have. It's designed for someone with a band and a pair or two of dumbbells at home, but you'll get suggestions for substitutions based on whatever equipment you have.
| Premium Workout App |
Make the most of this metamorphosis by detailing your progress along the way! In the BodyFit app, you can track the weights you use and time your rest periods. You even get a discount on supplements to make sure you maximize your pump through the entire program.
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