5 Day At Home Muscle Building Workout
Workout Summary
| Main Goal | Build Muscle |
|---|---|
| Workout Type | Split |
| Training Level | Beginner |
| Program Duration | 8 weeks |
| Days Per Week | 5 |
| Time Per Workout | 45-60 minutes |
| Equipment Required | Dumbbells |
| Target Gender | Male & Female |
| Author | Brad Borland |
Workout Description
Looking for a muscle building workout that you can do at home? This program only requires a set of dumbbells and is perfect for beginners. It involves a 5-day split targeting different muscle groups each day.
Required Equipment
To perform this workout, you'll need a pair of dumbbells. Adjustable dumbbells are preferred for varying the weight as needed.
Training Strategies
These strategies will help you get the most out of your home workouts:
Longer Negatives
Slow down the eccentric (lowering) phase of each movement. This increases muscle tension and can lead to greater muscle growth.
Cut the Rest Time
Minimize rest periods between sets to keep your heart rate up and improve conditioning.
Flex the Muscles in Between Sets
Flexing the targeted muscle groups between sets can enhance the mind-muscle connection and improve muscle activation.
Training Schedule
| Day 1 | Chest |
|---|---|
| Day 2 | Back |
| Day 3 | Arms |
| Day 4 | Shoulders |
| Day 5 | Legs |
| Day 6 | Rest |
| Day 7 | Rest |
Chest Day
Start with a warm-up. Then perform the following exercises:
- Push-Ups: 3 sets of 12 reps
- Dumbbell Bench Press: 3 sets of 10 reps
- Dumbbell Flyes: 3 sets of 12 reps
Back Day
Start with a warm-up. Then perform the following exercises:
- Dumbbell Rows: 3 sets of 12 reps
- Dumbbell Deadlifts: 3 sets of 10 reps
- Dumbbell Pullovers: 3 sets of 12 reps
Arm Day
Start with a warm-up. Then perform the following exercises:
- Bicep Curls: 3 sets of 12 reps
- Tricep Extensions: 3 sets of 12 reps
- Hammer Curls: 3 sets of 10 reps
Shoulder Day
Start with a warm-up. Then perform the following exercises:
- Shoulder Press: 3 sets of 12 reps
- Lateral Raises: 3 sets of 15 reps
- Front Raises: 3 sets of 12 reps
Leg Day
Start with a warm-up. Then perform the following exercises:
- Squats: 3 sets of 12 reps
- Lunges: 3 sets of 10 reps
- Calf Raises: 3 sets of 15 reps
Conclusion
This 5-day workout plan is designed to build muscle using only dumbbells. Make sure to maintain proper form and gradually increase the weights as you progress. Remember to rest and recover to maximize your gains.