Sure! Here's a home workout routine that focuses on body weight
exercises to build major muscle. This routine requires no equipment and can be done in the comfort of your home.
Weekly Workout Schedule
Monday: Upper Body
1. Push-Ups: 4 sets of 12-15 reps 2. Pike Push-Ups: 3 sets of 10-12 reps 3. Tricep Dips (using a chair): 3 sets of 12-15 reps 4. Plank to Push-Up: 3 sets of 10 reps 5. Wide Push-Ups: 3 sets of 12-15 reps 6. Cool-down: Stretching
Tuesday: Lower Body
1. Squats: 4 sets of 15-20 reps 2. Lunges: 3 sets of 12-15 reps per leg 3. Bulgarian Split Squats (using a chair): 3 sets of 12-15 reps per leg 4. Glute Bridges: 3 sets of 15-20 reps 5. Calf Raises: 3 sets of 20-25 reps 6. Cool-down: Stretching
Wednesday: Core 1. Plank: 3 sets of 1 minute 2. Bicycle Crunches: 3 sets of 20 reps per side 3. Leg Raises: 3 sets of 15 reps 4. Mountain Climbers: 3 sets of 20 reps per side 5. Russian Twists: 3 sets of 20 reps per side 6. Cool-down: Stretching
Thursday: Upper Body
1. Diamond Push-Ups: 4 sets of 12–15 reps 2. Decline Push-Ups (feet elevated on a chair): 3 sets of 10–12 reps 3. Chair Dips: 3 sets of 12–15 reps 4. Archer Push-Ups: 3 sets of 8–10 reps per side 5. Incline Push-Ups (hands elevated on a chair): 3 sets of 12–15 reps 6. Cool-down: Stretching
Friday: Lower Body
1. Jump Squats: 4 sets of 12–15 reps 2. Reverse Lunges: 3 sets of 12–15 reps per leg 3. Step-Ups (using a chair): 3 sets of 15 reps per leg 4. Single-Leg Glute Bridges: 3 sets of 12–15 reps per leg 5. Wall Sit: 3 sets of 1 minute 6. Cool-down: Stretching
Saturday: Full Body
1. Burpees: 4 sets of 10–12 reps 2. Push-Up to Squat Jump: 3 sets of 10 reps 3. Walking Lunges: 3 sets of 15 reps per leg 4. Plank with Shoulder Taps: 3 sets of 20 taps 5. Side Plank: 3 sets of 30 seconds per side 6. Cool-down: Stretching
Sunday: Rest or Light Activity
- Rest day or light activity such as a walk or stretching.
Tips for Success
1. Diet: Ensure you're eating enough protein and calories to support muscle growth. Include lean meats, fish, eggs, dairy, legumes, nuts, and seeds in your diet. 2. Hydration: Drink plenty of water throughout the day. 3. Rest: Make sure to get 7–9 hours of sleep per night to allow your muscles to recover. 4. Consistency: Stick to the routine and progressively increase the intensity as you get stronger.
Safety Precautions - Warm up before starting each workout to prevent injury. - Focus on proper form to maximize effectiveness and minimize risk. - Listen to your body and rest if you feel any pain or excessive fatigue.
