Are you looking to build muscle but don't have access to a gym or equipment? Building muscle at home can seem daunting, but with the right workout plan, it's definitely possible. This 7 day workout plan is designed to help you build muscle and achieve your fitness goals from the comfort of your own home.
When it comes to building muscle, the biggest pain point for many people is not having access to equipment. However, this workout plan is specifically designed for at-home workouts, so you won't need any equipment. Another pain point for many people is not knowing where to start or how to structure their workouts. That's where this workout plan comes in.
The goal of this 7 day workout plan is to help you build muscle and increase your overall strength. By focusing on compound exercises and incorporating progressive overload, you'll be able to see results in just one week. This workout plan is perfect for beginners or anyone who wants to switch up their current routine.
Day 1: Upper Body
On day 1, we'll focus on the upper body. This workout includes exercises that target your chest, back, shoulders, and arms.
Start with a 5 minute warm-up of jumping jacks or jogging in place. Then, complete 3 sets of the following exercises:
- Push-ups - 12 reps
- Rows (using a water bottle or backpack as weight) - 12 reps each arm
- Shoulder press (using a water bottle or backpack as weight) - 12 reps
- Bicep curls (using a water bottle or backpack as weight) - 12 reps each arm
- Tricep dips (using a chair or bench) - 12 reps
Rest for 30 seconds between each exercise and 1 minute between each set. Finish with a 5 minute cool-down of stretching.
Day 2: Lower Body
On day 2, we'll focus on the lower body. This workout includes exercises that target your glutes, quads, hamstrings, and calves.
Start with a 5 minute warm-up of jumping jacks or jogging in place. Then, complete 3 sets of the following exercises:
- Squats - 12 reps
- Lunges (using a water bottle or backpack as weight) - 12 reps each leg
- Glute bridges - 12 reps
- Calf raises - 12 reps
Rest for 30 seconds between each exercise and 1 minute between each set. Finish with a 5 minute cool-down of stretching.
Day 3: Rest Day
Rest and allow your muscles to recover.
Day 4: Full Body
On day 4, we'll focus on the full body. This workout includes exercises that target multiple muscle groups at once.
Start with a 5 minute warm-up of jumping jacks or jogging in place. Then, complete 3 sets of the following exercises:
- Burpees - 12 reps
- Mountain climbers - 12 reps each leg
- Plank (hold for 30 seconds)
- Jumping jacks - 30 reps
Rest for 30 seconds between each exercise and 1 minute between each set. Finish with a 5 minute cool-down of stretching.
Day 5: Upper Body
Repeat day 1's workout.
Day 6: Lower Body
Repeat day 2's workout.
Day 7: Rest Day
Rest and allow your muscles to recover.
Question and Answer
Q: How many times a week should I do this workout plan?
A: This workout plan is designed to be done for 7 consecutive days, but you can repeat it as many times as you'd like. We recommend taking a break for at least one day in between each week of the workout plan.
Q: Can I add weights to these exercises?
A: Yes, if you have access to weights, you can definitely use them to make the exercises more challenging. However, this workout plan is designed to be done without any equipment, so you don't need weights to see results.
Q: Will this workout plan help me lose weight?
A: While this workout plan is designed to help you build muscle and increase strength, it can also help you lose weight if combined with a healthy diet and cardio exercise.
Q: Can I do this workout plan if I'm a beginner?
A: Yes, this workout plan is perfect for beginners. The exercises are simple and easy to follow, and there's no equipment required.
Conclusion of 7 Day Workout Plan to Build Muscle at Home
Building muscle at home can seem intimidating, but with the right workout plan, it's definitely possible. This 7 day workout plan is designed to help you build muscle and increase strength, without the need for any equipment. By focusing on compound exercises and incorporating progressive overload, you'll be able to see results in just one week. Remember to combine this workout plan with a healthy diet and cardio exercise for the best results.
