How to build muscle from home

Building muscle from home has never been easier...

Follow the workout routine below for the next 8 weeks and get the body of your dreams in no time.

Note: you agree to do this routine at your own risk!

Equipment needed: Bench + adjustable set of dumbbells.

Rule 1: You will see 6 different workouts that you can use for the next 8 weeks to build muscle from home.

Rule 2: Do workouts 1 to 3 the first week and then workouts 4 to 6 the seconds week.

Rule 3: Repeat the same process 4 times over till you got 8 weeks complete.

Rule 4: Make sure that you push yourself to make progress but always do the exercises appropriately to reduce risk of injury.

Learn to do each exercise well using your own bodyweight and then add weight to make it more challenging over time.

Rule 5: if any exercises with weights is too difficult you can simple reduce the weight or move to bodyweight.

Workout 1:

Push-Ups: 3 sets of 8-12 reps
DB Squats: 3 sets of 8-12 reps
DB Lunges: 3 sets of 8-12 reps (per leg)
Plank: 3 sets of 45-60 seconds
Side Plank: 3 sets of 45-60 seconds (per side)

Workout 2:

DB Lateral Raise: 3 sets of 8-12 reps
Bulgarian Split Squats: 3 sets of 8-12 reps (per leg)
Glute Bridge: 3 sets of 8-12 reps
Bicep Curls: 3 sets of 8-12 reps
Bicycle Crunches with Weight: 3 sets of 8-12 reps (per side)

Workout 3:

Bench/Chair Dips: 3 sets of 8-12 reps
Step-Ups: 3 sets of 8-12 reps (per leg)
DB Walking Lunges: 3 sets of 8-12 reps
Bird Dog: 3 sets of 8-12 reps (per side)
Lying Leg Raises: 3 sets of 8-12 reps

Workout 4:

DB Chest Press: 3 sets of 8-12 reps
DB Deadlifts: 3 sets of 8-12 reps
DB Back Row: 3 sets of 8-12 reps
Side Plank with Leg Lift: 3 sets of 8-12 reps (per side)
Plank with Shoulder Tap: 3 sets of 8-12 reps (per side)

Workout 5:

DB Overhead Press: 3 sets of 8-12 reps
DB Squats: 3 sets of 8-12 reps
DB Reverse Lunges: 3 sets of 8-12 reps (per leg)
DB Rear Delt Raise: 3 sets of 8-12 reps
Hollow Body Hold: 3 sets for 30-45 seconds

Workout 6:

DB Chest Press: 3 sets of 8-12 reps
Romanian Deadlift: 3 sets of 8-12 reps
Single Arm DB Row: 3 sets of 8-12 reps
Russian Twists with Weight: 3 sets of 8-12 reps
Bicycle Crunches with Weight: 3 sets of 8-12 reps (per side)

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Thanks for your support,
Kevin from Hi Fit Life.