You can turn the Covid 19 epidemic process into an advantage with the bodybuilding exercises in the illustrated guide of the home bodybuilding program that I have prepared specially for you. One of the measures that can be taken against the epidemic is to continue weight training at home. If the gym is causing you anxiety, the illustrated guide to home strength training is for you!
Although the majority of people think that home bodybuilding programs will not be effective, it is possible to build muscle at home! On top of that, there are examples that have worked hard for this job and are quite successful! Even if you aim to build muscle at home, the rule is to get help from an expert and be careful. This guide has been prepared for young people who cannot get expert support.
I’d be wrong if I said you don’t need any tools to build muscle at home. Working with only body weight is not easy for beginners! Of course, I only applaud those who can, but my recommendation is a dumbbell set, pushup bar and resistance band. Moreover, it costs less than the weekly gym fee you pay for these fitness equipment. If you have the opportunity, I would say get a bodybuilding bench because it is very effective equipment especially for chest muscles.
Muscle Building Exercises Program at Home with Pictures
Are you ready to change your physique, but not at the gym but at home? You don’t have to worry because you can get the body you dream of with a muscle-building program that will be prepared according to your level at home. Although most people prefer to do exercises in the gym, wouldn’t you like to work out in the comfort of your own home?
When you say work, school, stress, you may not have time for bodybuilding. In this case, the most logical thing is to get help from an expert about Bodybuilding exercises at home and apply them carefully and regularly. However, if you have decided to build muscle at home, you need to learn how to do the exercises very well in order to minimize the risk of injury.
To build muscle at home, just buy a pair of dumbbells for the exercises in the training program. Now let’s take a closer look at the bodybuilding exercises that you can do with only dumbbells in the bodybuilding program at home without equipment.
Beginner’s Home Bodybuilding Program
If you have never done bodybuilding before, you can apply this program. If you want to have a perfect body, try to do all the exercises mentioned below. This program is a program that aims to work the whole body.
- Barbell Squat – 2 sets of 12 reps
- Dumbbell Lunges – 2 sets of 12 reps
- Barbell Seated Calf Raise – 2 sets of 15 reps
- One-Arm Dumbbell Row – 3 sets of 12 reps
- Pushups – 3 sets As many reps as possible
- Arnold Dumbbell Press – 2 sets of 10-12 reps
- Side Lateral Raise – 2 sets of 12-15 reps
- Lying Triceps Press – 2 sets of 12 reps
- Barbell Curl – 2 sets of 12 reps
Intermediate Home Bodybuilding Program
If you’ve followed an exercise program with the beginner’s home bodybuilding program detailed above for a period of 6 weeks, it’s time to move on to the intermediate level. At the beginner level, the goal was to work all the body muscles and get your body used to it.
The aim of the (intermediate) home bodybuilding program is to develop both upper body muscles and lower body muscles. With an (intermediate) at-home bodybuilding program both your lower body and upper body will improve. For example, you can train your upper body on Tuesday and the lower body on Saturday, two days a week.
Two days a week is definitely not less, once you do the exercises correctly and apply the program regularly, it is inevitable that you will be successful. When you apply this program for 8 weeks, you will achieve visible changes in your body.
Upper Body Exercises Program at Home
You can fully implement this upper body exercise program on Tuesday, but it requires two days of rest.
8 WEEKS – Once a week.
- Barbell Bench Press – 4 sets of 8 reps
- Bent-Over Barbell Row – 4 sets of 8 reps
- Pushups – as much as you can do 2 sets
- Standing Military Press – 2 sets of 8-12 reps
- One-Arm Side Laterals – 2 sets of 12 reps
- Close-Grip Barbell Bench Press – 3 set 8 reps
- Dumbbell Bicep Curl – 3 sets of 10 reps
Lower Body Exercises Program at Home
You can apply this lower body exercise program completely on Saturday. This program also requires two days of rest.
8 WEEKS-Once a week.
- Barbell Deadlift – 4 sets of 6-8 reps
- Front Barbell Squat – 4 sets of 6-8 reps
- Dumbbell Step Ups – 3 sets of 12 reps
- Barbell Lunge – 3 sets of 12 reps
- Freehand Jump Squat – 3 sets of 25 reps
- Standing Dumbbell Calf Raise – 3 sets of 15 reps
5×5 Home Muscle Building Training Program
If you want to build muscle at home in a short time, the 5×5 home muscle training program is a very effective solution. You can get a good look in 6 weeks with a bodybuilding program at home using only dumbbells. You can apply this program 4 times a week, one day apart.
First Exercise: Pushup (5×5)
The push-up is a basic exercise that can be done without equipment that develops the pectoral muscles. Beginners start from 3 reps and increase to 5 over time. However, after 6 weeks, this set and repetitions will be less, so 3 sets of 8 repetitions and 4 sets and 12 repetitions can be done, respectively.
Second Exercise: Bent over Row (5×5)
It is one of the most effective exercises for building perfect back muscles. You can further strengthen the muscle building effect with the 5×5 technique. For a blocky back, you may need heavier weights for 6 weeks later.
Third Exercise: Biceps Curl (5×5)
To develop the forearm muscles, the biceps curl is a basic exercise. It is very important that you increase the weights every week with the dumbbell set. If you do it by increasing the weights for 6 weeks, it can make an incredible difference between your forearm before and after. If you don’t have a different weight, increasing the number of repetitions may also be a good option.
Fourth Exercise: Triceps Kickback (5×5)
If you want to have strong and big arm muscles, never skip the triceps kickback exercise. Unfortunately, it is not possible to have strong muscles without working triceps. It is the back arm muscles that make the arm look bigger. Because the forearm muscles are usually not visible without being compressed. This is so even with the most advanced man. However, even if the triceps muscle is not compressed, it is evident. After 6 weeks, you can have incredibly large arm muscles.
Fifth Exercise: Shoulder Press (5×5)
If you are aiming for a well-built body, you should pay attention to the shoulder area. Shoulder press is a perfect fit for shouldering at home. Of course, you can also try different exercises. But my recommendation is this exercise. Because when done right, I can say that it is a short-acting move.
Sixth Exercise: Squat (5×5)
While your upper area is developing, your legs will not look like chickens, it will look pretty weird! The man who doesn’t have thick legs, should not walk around just because he made a body. The exercise that increases the efficiency of the training the most is known as the squat, which works all the leg muscles at once. If you start with 5×5 and jump to 4×12 versions, you can be sure that it will give very good results.
Seventh Exercise: Leg Raise (3×21)
You may have a solid body and big muscles, but if you have a big belly, it will stop. In addition to a healthy diet, you will need effective abdominal exercises to tone the abdominal muscles. Here’s an amazing move that requires no tools. Leg raise can be disabled as 5×5. You can do 3 sets of 21 repetitions for better results.
In order for the home bodybuilding program to be effective, it must be applied with an effective bodybuilding nutrition program. You can accelerate muscle building by increasing your testosterone level, especially by eating foods containing vitamins C and D. Eating well 5-6 times a day is vital for muscle building.
You will start to notice the change after practicing bodybuilding exercises in the illustrated guide of your special home muscle building program for 1 month. You will be surprised by the positive reactions from your environment when you apply the intermediate level muscle building program for 6 weeks. At the advanced level, the probability of achieving the body you dream of is very high! Do not forget that building muscle at home is not as difficult as it is thought, but it is also too important to be done randomly. Remember that you should always be mindful of the risk of injury.