Learn how to train a man at home to build an athletic physique with a minimum of time and effort. Now we will introduce you to home workout programs for men that use their own weight, as well as sports equipment. Now on the net you can find a huge number of training programs that are designed to be performed at home.
Contrary to popular belief, exercising at home can also be very beneficial and effective. They are suitable for those people who do not plan to gain a lot of muscle, but just want to pump up.
Bodyweight home workouts for men
Many people are sure that muscle building can only be done with the help of sports equipment. At the same time, using your own weight can be no less effective. This requires the right home workout program for men. But you must understand that in this case, you will not be able to gain a lot of muscle mass. But keeping yourself in shape will be perfect. It also makes sense to engage in bodyweight for beginner athletes who do not yet have muscles.
Bodyweight training is also perfect for girls. However, if you are a seasoned athlete on a business trip, you can stay in shape with a home workout program for men with body weight. The presented set of exercises is aimed at developing all the muscles in the body. It will help you not only maintain muscle tone, but also burn fat, which is very important for girls.
- Push ups. This movement allows you to actively develop the muscles of the upper body. When it is performed, triceps, chest muscles, stabilizers are involved in the work. As well as the front deltas. First, you need to increase the number of repetitions, and then you have to find a way to apply the weights. With this, you can help, say, a backpack with a load.
- Push-ups between chairs. The movement allows you to strengthen the triceps and there is no need to use special sports equipment for this. Just put two chairs (bedside tables) next to each other and do the movement. It is important to choose items that are as stable as possible.
- Push-ups with an incline. The movement is performed similarly to classic push-ups, but the legs must be placed on an elevation. As a result, the main load will fall on the muscles of the chest.
- Pull-ups. Excellent movement that allows you to work out the lats of the back in a quality manner. When you can do 12 reps, you should start using weights.
- Pull-ups, reverse grip. The technique is similar to the previous exercise, but you need to use a reverse grip when the palms are facing you. The movement promotes the development of the biceps.
- Hyperextension. With this movement, you will be able to strengthen the muscles of the lower back, buttocks, and also the thigh. To perform it, special simulators are used, but you can use a bed at home. The body should hang from the edge of the bed at waist level and you will need an assistant to support your legs and prevent falls.
- Squats. If you are working with your own weight, then you should go down as low as possible. The quadriceps and muscles of the buttocks are actively involved in the movement.
- Lunges. Great exercise for the leg muscles. To complicate it, use dumbbells.
- Calf Raises. It develops the calf muscles and dumbbells or another type of weights should be used to complicate things.
# 1 Weight Training Program for Men
If you decide to train at home, then you must adhere to the same bodybuilding principles that are used in the gym. First of all, you need a home workout program for men, which you need to follow in the future. We will consider an example of such a program below. At home, in the presence of sports equipment (you should have dumbbells, and even better additionally a barbell), you can train almost as effectively as in the gym.
Of course, it will take you time to see the results of your workouts, however, training in the gym can not bring immediate results. Novice athletes should work on all muscle groups in each lesson for several months. Then you need to split the body into several groups, which should be trained on a separate day. Let's take an example of a home workout program for men. 1st day of training - muscles of arms, back and chest are pumped
- Push-ups - Do 2 sets with 10 to 12 reps each.
- Push-ups between supports - Do 4 sets each, with 15 to 18 reps.
- One-arm push-ups - Do 3 sets each with 8 to 12 reps.
- Push-ups, wide arms - Do 3 sets of 8 to 12 reps each.
- Push-ups, Narrow Arms - Do 2 sets of 6 to 10 reps each.
2nd day of training - muscles of the legs are pumped
- Squats - Do 4 sets with 10 to 12 reps each.
- Lunges - Perform 3 sets, each with 10 to 12 reps.
- Standing Calf Raises - Do 3 sets of 15 to 20 reps each.
3rd day of training - abdominal muscles are pumped
- Lying Leg Raises - Do 4 sets with 20 reps each.
- Lying Body Raises - Do 4 sets with 20 to 30 reps each.
Weight training program # 2 for men
As an example, we will give another complex that can be effective not only for beginner athletes.
1st day of training
On this day, we are working on the biceps. Adjust the weight of the dumbbells so that you can perform the specified number of sets and reps. At the same time, the last repetitions should be given to you with difficulty.
- Biceps Curls - Do 5 to 7 sets, each with 20 to 25 reps.
- Hammers - Perform 3 to 5 sets, each with 15 to 25 repetitions.
2nd day of training
This is a day of work on the muscles of the chest and we will actively work on all three sections of this group. All movements must be performed at a slow pace.
- Push-ups - Do 5 to 7 sets, each with 15 to 35 reps.
- Incline push-ups - Do 3 to 5 sets, each with 15 to 30 reps.
- Bench Push-Up - Do 3 to 5 sets, each with 15 to 30 reps.
3rd day of training
After the first two training days, you need to rest for a day. The third training day is devoted to working on the muscles of the shoulder girdle or deltas. Through the use of three exercises, you will be able to effectively work out all the delta divisions.
- Seated Dumbbell Press - Perform 5 to 6 sets, each with 20 to 25 reps.
- Dumbbell Extension - Perform 3 to 5 sets, each with 15 to 25 reps.
- Front Dumbbell Raises - Perform 3 to 5 sets, each with 15 to 25 reps.
4th day of training
Now you have to work on your back muscles and pull-ups will become the main movement.
- Pull-ups - Do 5 to 8 sets for failure.
- Dumbbell Rows - Do 3 to 5 sets, each with 15 to 20 reps.
- Shrugs - Perform 4 to 7 sets, each with 20 to 25 reps.
5th day of training
Again, after two days of classes, we give the body a day of rest and begin to develop triceps.
- Push-ups, Narrow Arms - Do 5 to 7 sets, each with 15 to 25 reps.
- Bench Reverse Push-ups - Do 4 to 5 sets, each with 20 to 50 reps.
- Dumbbell Behind-the-Head Extensions - Perform 3 to 5 sets, each with 15 to 20 reps.
6th day of training
This is the final day of your workout routine to develop your leg muscles. After that, you rest for a day, and the program is repeated from the beginning.
- Weighted Squats - Do 5 to 6 sets, each with 20 to 25 reps.
- Dumbbell Rows with Straight Legs - Do 4 to 5 sets, each with 15 to 20 reps.
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