WEIGHT GAIN WORKOUT PLAN AT HOME

Are you looking for ways to build muscle from home? You’re in luck! Building muscle isn’t restricted to the gym; you can achieve it from the comfort of your own space. Let’s dive into some essential principles for muscle building and explore practical exercises you can do at home. Ready to get started?

HOW TO GAIN WEIGHT TRAINING FROM HOME

  • EAT ENOUGH CALORIES TO BUILD MUSCLE

Are you wondering how to pack on muscle without leaving your house? It’s all about fueling your body with the right amount of calories. Muscle building requires energy, so make sure you’re eating enough to support growth. Remember, even the best workout routine will yield results if you fuel your body correctly. 

You might have heard about a calorie surplus – essentially, it means consuming more calories than you burn. This surplus provides the energy needed for muscle growth. To determine your calorie needs and macronutrient breakdown, check out our guide on calculating calories for bulking (don’t worry, “bulking” is just a term for muscle-building). 

  • HIT YOUR DAILY PROTEIN GOAL

Protein is crucial for muscle growth. Without enough protein, your muscles won’t reach their full potential. Aim for 0.7 – 1g of protein per pound of body weight to maximize muscle protein synthesis. For example, a 175lb person should consume 122-175 grams of protein daily.

Aim for the higher end of this range to safeguard against muscle loss as you become leaner. If you find it challenging to meet your protein needs through food alone, consider adding a protein supplement to your routine – they’re tasty, affordable, and convenient!

  • APPLY PROGRESSIVE OVERLOAD

Let’s delve into the cornerstone of practical training: Progressive Overload.

Progressive Overload is all about gradually pushing your muscles to do more work over time. When you start a new workout routine, your body adapts to the challenge, getting stronger and more resilient. However, your progress will only stall if you stick to the same routine while increasing the challenge.

To keep growing, you need to push your limits constantly. Here’s how you can do it:

  • Increase the weight or resistance.
  • Do more repetitions.
  • Add more sets.
  • Work out more often.
  • Reduce rest between sets.
  • Focus on slower, controlled movements.

Our favorite method? Adding more weight. It’s not necessarily better than the others, but hitting a new personal record feels excellent. However, increasing reps works just as well if you’re working out at home and don’t have heavy weights.

The key is to keep challenging yourself. Whether lifting weights or doing bodyweight exercises, make sure each workout is a little tougher than the last. That’s how you’ll see real progress.

MUSCLE BUILDING EXERCISES TO DO AT HOME

Your home gym setup might be different from others. Some of you might have no equipment, while others might have a set of dumbbells or even a full barbell setup.

So, let’s break down our favorite home exercises into three categories:

  1. Bodyweight exercises: No equipment needed.
  2. Dumbbell exercises: Just a pair of dumbbells.
  3. Barbell exercises: If you’re lucky enough to have a barbell and plates.

No matter your equipment, you can do plenty of practical exercises at home to build muscle and strength.

Let’s explore some bodyweight exercises you can do at home without fancy equipment. These exercises target different muscle groups to help you build strength and tone your body.

BODYWEIGHT EXERCISES

Chest:

  • Push-ups
  • Decline push-up
  • Incline push-up
  • Bench dip

Back:

  • Pull-ups (bar required)
  • W Superman
  • Lying towel pull-down
  • Lying superman
  • Towel Lat pull-down
  • Rows with towel
  • Plank

Legs:

  • Squats (Back, front, Bulgarian, Split, Jump, Pistol, Sissy, Sumo)
  • Lunges (Reverse, Forward, Lateral, Deficit, Jumping)
  • Step-ups
  • Calf raises
  • Wall sit
  • Nordic Hamstring Curl
  • Glute Bridge (Banded, Marching)
  • Side-lying hip abduction
  • Supine Walk Outs
  • Glute Kickback

Arms:

  • Push-ups (Normal, close grip)
  • Bench dips
  • hin Ups (Bar needed)
  • Pull Ups (Bar needed)
  • Towel curl (with a partner)
  • Towel push down (with a partner)

Shoulders:

  • Push-ups
  • Pike push-ups
  • Hand-stand push-ups
  • Shoulder taps
  • Wall walks
  • Handstand Hold

Now, let’s move on to dumbbell exercises for more resistance training.

Let’s explore a variety of exercises you can do with dumbbells to target different muscle groups. These exercises are great for building strength and muscle definition.

DUMBBELL EXERCISES

Chest

Chest press (Flat, incline, decline)

Chest fly (Flat, incline, decline)

Dumbbell Pullover

Dumbbell push-up

Hex press

Dumbbell cross-body raise

Reverse grip dumbbell press

Lying hammer press

Back:

  • Bent over row (Overhand, underhand, neutral)
  • One arm row
  • Dumbbell Pullover
  • Alternating renegade row
  • Dumbbell shrug
  • Seal row
  • Rear delt flys
  • Chest-supported row

Legs:

  • Squats (Dumbbell, goblet, split, front, elevated split, jump, Bulgarian)
  • Lunges (walking, reverse, lateral, curtsy)
  • Step-Ups
  • Deadlifts (Romanian, straight leg, single leg RDL)
  • Calf raises (standing, seated)

Arms:

  • Curls (side, hammer, Gottman, rotating, drag, spider, incline)
  • Dumbbell press (flat, incline, decline)
  • Overhead extension
  • Skull crushers
  • Tate press

Shoulders:

  • Dumbbell press (traditional, Arnold, neutral grip, push press)
  • Lateral raise
  • Front raise
  • Rear delt fly
  • Rear delt row
  • Shrugs
  • Upright row
  • Face pull

These exercises provide a comprehensive workout for your entire body, helping you achieve your fitness goals with just a pair of dumbbells.

Let’s explore some barbell exercises to help you build muscle and strength at home. These exercises target various muscle groups and add resistance to your workouts.

BARBELL EXERCISES

Chest:

  • Bench press (flat, incline, decline)
  • Close grip press
  • Pullover

Back:

  • Rows (overhand, underhand)
  • Seal Row
  • Chest-supported row
  • Pullovers

Legs:

  • Squats (back, front, split, Bulgarian)
  • Lunges (walking, forward, reverse, deficit reverse)
  • Hip thrusts
  • Deadlifts (traditional, straight leg, Romanian, Sumo)
  • Good mornings
  • Calf raises

Arms:

  • Curls (traditional, reverse, drag)
  • Skull crushers
  • Close grip bench press
  • Seated extension
  • Wrist curls

Shoulders:

  • Military Press
  • Push Press
  • Z Press
  • Clean and press
  • Incline bench press
  • Landmine press
  • Front raise
  • Upright row
  • Rear delt row
  • Shrugs

MUSCLE BUILDING HOME WORKOUTS

Let’s dive into some effective muscle-building home workouts. We’ve crafted three full-body routines to follow weekly, ensuring you get a comprehensive workout.

REP RANGES Our workouts are structured with rep ranges to optimize your progress. Start each exercise with a weight that allows you to hit any reps within the given range. For instance, if the range is 8-10 reps, aim for 8, 9, or 10 reps in the first set. As your muscles fatigue, expect to perform fewer reps in subsequent sets.

Here’s an example of how your sets might look:

  • Set 1: 10 reps
  • Set 2: 9 reps
  • Set 3: 8 reps

Strive to increase the number of reps each week until you reach the upper limit of the range for all three sets. Only then should you consider increasing the weight. Once you increase the weight, you’ll reset back to the lower end of the rep range and repeat the process.

THE WORKOUTS

Our workouts utilize dumbbells and a workout bench. Dumbbells offer versatility, allowing for a wide range of resistance exercises. They’re also space-efficient and accessible to most people.

While bodyweight exercises can build muscle, incorporating dumbbells adds variety and intensity to your training, enhancing your results. If you need a workout bench or dumbbells, we recommend investing in these essentials for your home gym setup.

MUSCLE BUILDING HOME WORKOUTS

Now, let’s dive into some muscle-building workouts you can do at home. These workouts are designed to target your entire body and can be done using dumbbells and a workout bench.

Let’s break down some full-body workout routines you can do at home using dumbbells. These workouts help you build strength and muscle across your entire body.

FULL BODY WORKOUT 1

Exercise

  • Dumbbell Flat Chest Press
  • Romanian Deadlift
  • Chest Supported Row
  • Goblet Squats
  • Standing Bicep Curls
  • Skullcrushers

Sets/Reps

  • Four sets of 8-10 reps
  • Three sets of 8-10 reps
  • Three sets of 10-12 reps
  •  Three sets of 10-12 reps
  • Three sets of 10-12 reps
  • Three sets of 10-12 reps

FULL BODY WORKOUT 2

Exercise

  • Dumbbell Row
  • Bulgarian Split Squat
  • Incline Chest Press
  • Seated Dumbbell shoulder press
  • Bicep Hammer Curls
  • Seated Calf raises

Sets/Reps

  • Four sets of 8-10 reps on each arm
  • Three sets of 8-10 reps on each leg
  • Three sets of 8-10 reps
  • Three sets of 10-12 reps
  • Three sets of 10-12 reps on each arm
  • Three sets of 12-15 reps

FULL BODY WORKOUT 3

Exercise

  • Dumbbell Squats
  • Close grip Triceps press (neutral grip)
  • Bent Over Row
  • Overhead triceps extension
  • Dumbbell Lateral Raise
  • Standing calf raises

Sets/Reps

  • Four sets of 8-10 reps
  • Three sets of 8-10 reps
  • Three sets of 10-12 reps
  • Three sets of 10-12 reps
  • Three sets of 10-12 reps
  •  3 sets of 12-15 reps

Finals

Finally, you have a complete weight gain workout plan at home. Remember to challenge yourself and progressively increase the difficulty of your workouts. If you have any questions, feel free to ask in the comments below. Happy building!

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