Ready to change your physique, but can't work out in the gym? There is no need to worry. Whatever the reason, being forced to work out outside the gym doesn't have to limit your progress. Check out this great at home workout plan.
Are you one of those people who would rather workout in the comfort of your own home rather than in a big gym? Are you too busy with work, kids or school and don't have the time to make it to the gym each day? Has the poor economy made it impossible for you to afford a gym membership? Or are you just a teen without a way to get back and forth to the gym?
Regardless the reason you still can make improvements to your body with basic equipment at home. With a flat bench, a barbell, a set of adjustable dumbbells and some weight you can build muscle, burn fat and get the body you are looking for. I have laid out 3 different workout programs. Each program is created for a particular fitness level.
Full Body Split Beginner Workout Program
Perform all exercises in perfect form. If you are not sure about the form of the exercise check out the exercise guides on Bodybuilding.com.
1
2 sets, 12 reps
2
2 sets, 12 reps
3
2 sets, 15 reps
4
3 sets, 12 reps
5
3 sets (to failure)
6
2 sets, 10-12 reps
7
2 sets, 12-15 reps
8
2 sets, 12 reps
9
2 sets, 12 reps
Upper Lower Split Intermediate Workout Program
The upper lower split is usually the next step after the full body split. An upper lower split offers a little more variety in exercise choice as your entire body is now broken into 2 different workouts. Perform the upper body exercises on Mondays and Thursdays and lower exercises on Tuesdays and Saturdays.
1
4 sets, 6-8 reps
2
4 sets, 6-8 reps
3
3 sets, 12 reps
4
3 sets, 12 reps
5
3 sets, 25 reps
6
3 sets, 15 reps
1
4 sets, 6-8 reps
2
4 sets, 6-8 reps
3
3 sets, 12 reps
4
3 sets, 25 reps
5
3 sets, 25 reps
6
3 sets, 15 reps
Body Part Split Advanced Workout Program
Finally we arrive at the body part split which is the most advance of the workout splits. Each day is dedicated to one or two muscle groups so you can put maximum energy and use plenty of variety to hit each muscle group.
1
3 sets, 8 reps
2
3 sets, 8 reps
3
2 sets, 10 reps
4
2 sets, 10 reps
5
2 sets, 15 reps
6
2 sets, 15 reps
1
3 sets, 15 reps
2
3 sets, 8-12 reps
3
3 sets, 12 reps
4
2 sets (to failure)
1
2 sets, 8 reps
2
2 sets, 8 reps
3
3 sets, 12 reps
4
3 sets, 12 reps
5
3 sets, 10 reps
1
3 sets, 8-12 reps
2
3 sets, 12 reps
3
3 sets, 12 reps
4
3 sets, 8-12 reps
5
3 sets, 8 reps
1
3 sets, 5-8 reps
2
3 sets, 5-8 reps
3
2 sets, 12 reps
4
2 sets, 12 reps
5
3 sets, 15 reps
6
4 sets, 15 reps
Nutrition
Now, you have all your workouts set up for you to help build the perfect body, it's time to talk about nutrition which goes hand-in-hand with working out.
I am going to set up a diet below for a 180 lbs male at a slight calories deficit. This will help anyone that is overweight lose body-fat and maintain all their muscle mass. If you are on the leaner/skinnier side, increase portions slightly so you are taking in enough calories to build more muscle. I will be keeping protein high andcarbohydrates relatively low but will include them around weight workouts and breakfast. I will include enough healthy fats to keep hunger at bay.
Egg Whites
5
Eggs
1
Oatmeal (cup)
1 1/4
Blueberries (cup)
1/4
Protein Shake
1
Chicken (oz)
5
Brown Rice (cup)
1 1/4
Asparagus (cup)
1
Banana
1
Protein Shake (scoops)
2
Steak (oz)
5
Olive Oil (oz)
1
Avocado (oz)
1
Vegetables (cup)
1/2
You will have 3 whole food meals and 2 shakes a day so this way you are getting enough calories spread throughout the day but you don't need to slave over the kitchen and make 5-6 meals a day. The shakes are convenient and will make the dieting process a lot easier. I like to use Big Blend Protein from Betancourt Nutrition. If you have any other questions about supplements send me an email.
Conclusion
Yes, there are limitations to a home gym, but that doesn't mean you can't get a great workout at home with basic equipment. As you can see from the detailed workout programs above, there are plenty of effective muscle building exercises you can do with just a bench, a barbell, a set of adjustable dumbbells and some weight. So stop making excuses about not being able to get the body you want because you are not able to get to the gym. Use the basic equipment that you have at home and follow the programs above and you will get the results you are looking for.
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