Home workouts: the perfect body by training at home

Are you one of those people who prefer to train at home rather than in the gym? Ready to transform your physique but can’t go to the gym? Are you too busy with work, childcare or studies and don’t have time to go to the gym every day? Are limited finances forcing you to give up on joining a sports club? No need to worry!

Regardless of the reason, you can train at home. You can build muscle, burn fat and build the body you want.

Home training

What will you need to train at home? If possible, a flat bench, stackable dumbbells, barbells and some weights.

Yes, there are limitations to working out at home, but that doesn’t mean you can’t get a good workout at home. As you can see from the workouts above, there are many effective muscle-building exercises you can perform using a bench, barbell, dumbbells, and some weights.

Stop making excuses why you can’t go to the gym. You will have enough basic equipment to perform a complete workout at home and get the results you are looking for.

Full body workout at home for beginners

The full body program is done on Monday, Wednesday and Friday. All exercises must be performed correctly.

Barbell squats 2×12
Lunges with dumbbells 2×12
Seated calves (barbell on knees) 2×15
Dumbbell bench 3×12
Push-ups 3xmax
2×10-12 Dumbbell Chest Press
Bridges on the sides 2×12-15
French pressure (recumbent barbell) 2×12
Barbell biceps 2×12

Division of the upper and lower body

Upper and lower body splits are the next step after a full-body workout program. This split consists of more varied exercises split into two separate workouts. Upper body exercises are performed on Mondays and Thursdays, lower body exercises are performed on Tuesdays and Saturdays.

The top (chest, back, shoulders, triceps, biceps)
4×8 bench press
Barbell Stomach Pull 4×8
Push-ups 2xmax
Seated barbell press 2×8-12
Bridges on the sides with a 2×12 arm
3×8 narrow barbell
Biceps curls with 3×10 dumbbells

The bottom part (legs)
Barbell deadlift 4×6-8
Barbell Chest Squat 4×6-8
I step on a 3×12 dumbbell bench
Barbell lunges 3×12
Squats with jumps 3×25
Push-ups with dumbbells 3×15

Muscle group division for experts

Finally, the training is divided even more finely: division of muscle groups. Each day is dedicated to training one or two muscle groups. Training will allow you to direct all forces on individual muscle groups.

Monday: hands
3×8 barbell biceps curls
3×8 narrow barbell
Dumbbell biceps, alternating 3×10
Seated Dumbbell Triceps 3×10
Dumbbell biceps in one hand 2×15
Lying Dumbbell Arm Extension 2×15

Tuesday: chest
3×5 barbell press
Dumbbell press 3×8-12
Dumbbell curls 3×12
Push-ups 2xmax

Wednesday: free

Thursday: return
Barbell Stomach Pull 2×8
Barbell pulls towards stomach with palms facing out 2×8
Final barbell pull with both hands 3×12
Dumbbell pull with both arms bent 3×12
“Good morning” barbell push-ups 3×10

Friday: shoulders
Seated dumbbell press 3×8-12
Bridges on the sides 3×12
The decks are 3×12 when folded at the sides
2×8-12 Barbell Chest Press
Push-ups with barbell or 3×8 dumbbells

Saturday: legs
Barbell squats 3×5-8
Barbell deadlift 3×5-8
Back dumbbell lunges 2×12
Barbell Forward Lunges 2×12
Step on bench with 3×15 dumbbells
Barbell push-ups 4×15

Sunday: free

Before each workout, do full-body stretching exercises and warm up. Everyone can individually choose how many and which press exercises to do, but without exaggerating. Breathing is very important when training the abdominal press and you also need to understand that quality is not quantity.

Now that you have all the workouts that help you build the perfect body, it’s time to talk about nutrition, which is an integral part of training.

A balanced diet plan is essential

Below is a calorie deficit diet plan for an 82kg male. The plan will help anyone who is overweight lose body fat and maintain muscle mass.

It’s important to keep your protein intake high and your carbohydrate intake relatively low when creating a nutrition plan. We will take the main portion of carbohydrates at breakfast and before training. The diet plan is designed to get enough good fats.

Depending on the goals set and gender, it is recommended to adjust the amount of calories (decreasing or increasing portions), include low-fat dairy products and fish dishes. For example, those who want to gain weight should increase their calorie intake.

1 meal
3-4 egg whites
1 whole egg
80 g of oat flour
50 g of berries (blueberries or raspberries)

2 eat
Whey protein shake

3 eat
150 g of chicken breast
80 g of brown rice
50 g of fresh vegetables

4th meal – after training
Whey protein shake
1-2 bananas, on non-training days bananas can be replaced with 15-20g of almonds

5 eat
150g beef steak
30 ml of olive oil
30 g of avocado
50 g of fresh vegetables

The meal plan should include 3 healthy meals and 2 whey protein shakes. This way you will get enough calories throughout the day, but you won’t have to toil in the kitchen 5-6 times a day. Whey protein cocktail greatly facilitates the diet process, supplements the diet with the necessary fast-absorbing proteins and missing calories.