Home Workout Program 2025

Home Workout Program

What you'll learn

Home Workout Program

Meal Plan

Dumbbell Workout Program

Workout Tips

Gym Workout Program

Mindset

Requirements

Home Workout Program Equipment: pull-up bar, weighted backpack, chairs

Dumbbell Workout Program Equipment: dumbbells, pull-up bar, weighted backpack, chairs

Gym Workout Program Equipment: barbell, dumbbells, pull-up bar, weighted backpack, chairs

Description

Welcome to the Home Workout Program!In this program I will show my experience how to train effectively for muscle growth.This course has three training programs:The Home Workout Program is for those who train at home, all you need is a horizontal bar, a backpack with weights and chairs.The Dumbbell Workout Program is for those who have dumbbells and a horizontal bar at home.The Gym Workout Program is for those who have a barbell, dumbbells and a horizontal bar.The training schedule for all three workouts is the same:Day 1 - Push, Day 2 - Legs, Day 3 - Pull, Day 4 - Rest, Day 5 - Push, Day 6 - Legs, Day 7 - Pull, Day 8 - Rest.And then Push, Legs, Pull, Rest is repeated again. This means that we train one muscle group twice a week, which is optimal for hypertrophy.Also in Home Workout there is a level of difficulty of exercises, so that you can progress at home, without a dumbbell and a barbell, as soon as you pass the first level by performing a given number of repetitions and sets, you can move on to the next level.Also in the exercises in the Dumbbell Workout Program and the Gym Workout Program there is a choice of exercises, you can choose which one you like, that is, an option exercise.There is also the Meal Plan section, because if you want to grow, gain muscle mass, then nutrition is just as important as training, you can find out which nutrition plan to adhere to for gaining muscle mass, and also watch a video on training tips, and also a video in the mind section.Get started today!

Overview

Section 1: INTRODUCTION

Lecture 1 Introduction

Section 2: HOME WORKOUT PROGRAM

Lecture 2 General Information

Section 3: Home Workout Program Day 1 - Push

Lecture 3 Exercise 1

Lecture 4 Exercise 2

Lecture 5 Exercise 3

Lecture 6 Exercise 4

Lecture 7 Exercise 5

Section 4: Home Workout Program Day 2 - Legs

Lecture 8 Exercise 1

Lecture 9 Exercise 2

Lecture 10 Exercise 3

Lecture 11 Exercise 4

Lecture 12 Exercise 5

Lecture 13 Exercise 6

Section 5: Home Workout Program Day 3 - Pull

Lecture 14 Exercise 1

Lecture 15 Exercise 2

Lecture 16 Exercise 3

Lecture 17 Exercise 4

Lecture 18 Exercise 5

Lecture 19 Exercise 5

Lecture 20 Exercise 6

Section 6: Home Workout Program Day 4 - Rest

Lecture 21 Exercise 7

Section 7: Home Workout Program Day 5 - Push

Lecture 22 Exercise 1

Lecture 23 Exercise 2

Lecture 24 Exercise 3

Lecture 25 Exercise 4

Lecture 26 Exercise 5

Section 8: Home Workout Program Day 6 - Legs

Lecture 27 General Information

Lecture 28 Exercise 1

Lecture 29 Exercise 2

Lecture 30 Exercise 3

Lecture 31 Exercise 4

Lecture 32 Exercise 5

Lecture 33 Exercise 6

Section 9: Home Workout Program Day 7 - Pull

Lecture 34 General Information

Lecture 35 Exercise 1

Lecture 36 Exercise 2

Lecture 37 Exercise 3

Lecture 38 Exercise 4

Lecture 39 Exercise 5

Lecture 40 Exercise 6

Section 10: Home Workout Program Day 8 - Rest

Lecture 41 Exercise 2

Section 11: DUMBBELL WORKOUT PROGRAM

Lecture 42 General Information

Section 12: Dumbbell Workout Program Day 1 - Push

Lecture 43 Exercise 1

Lecture 44 Exercise 2

Lecture 45 Exercise 3

Lecture 46 Exercise 4

Lecture 47 Exercise 5

Lecture 48 Exercise 6

Section 13: Dumbbell Workout Program Day 2 - Legs

Lecture 49 Exercise 1

Lecture 50 Exercise 2

Lecture 51 Exercise 3

Lecture 52 Exercise 4

Lecture 53 Exercise 5

Section 14: Dumbbell Workout Program Day 3 - Pull

Lecture 54 Exercise 1

Lecture 55 Exercise 2

Lecture 56 Exercise 3

Lecture 57 Exercise 4

Lecture 58 Exercise 5

Lecture 59 Exercise 6

Section 15: Dumbbell Workout Program Day 4 - Rest

Lecture 60 Rest

Section 16: Dumbbell Workout Program Day 5 - Push

Lecture 61 Exercise 1

Lecture 62 Exercise 3

Lecture 63 Exercise 4

Lecture 64 Exercise 5

Lecture 65 Exercise 6

Lecture 66 Exercise 7

Section 17: Dumbbell Workout Program Day 6 - Legs

Lecture 67 Exercise 1

Lecture 68 Exercise 2

Lecture 69 Exercise 3

Lecture 70 Exercise 4

Lecture 71 Exercise 5

Section 18: Dumbbell Workout Program Day 7 - Pull

Lecture 72 Exercise 1

Lecture 73 Exercise 2

Lecture 74 Exercise 3

Lecture 75 Exercise 4

Lecture 76 Exercise 5

Lecture 77 Exercise 6

Section 19: Dumbbell Workout Program Day 8 - Rest

Lecture 78 Rest

Section 20: GYM WORKOUT PROGRAM

Lecture 79 General Information

Section 21: Gym Workout Program Day 1 - Push

Lecture 80 Exercise 1

Lecture 81 Exercise 2

Lecture 82 Exercise 3

Lecture 83 Exercise 4

Lecture 84 Exercise 5

Section 22: Gym Workout Program Day 2 - Legs

Lecture 85 Exercise 1

Lecture 86 Exercise 2

Lecture 87 Exercise 3

Lecture 88 Exercise 4

Lecture 89 Exercise 5

Section 23: Gym Workout Program Day 3 - Pull

Lecture 90 Exercise 1

Lecture 91 Exercise 2

Lecture 92 Exercise 3

Lecture 93 Exercise 4

Lecture 94 Exercise 5

Lecture 95 Exercise 6

Section 24: Gym Workout Program Day 4 - Rest

Lecture 96 Rest

Section 25: Gym Workout Program Day 5 - Push

Lecture 97 Exercise 1

Lecture 98 Exercise 2

Lecture 99 Exercise 3

Lecture 100 Exercise 4

Lecture 101 Exercise 5

Section 26: Gym Workout Program Day 6 - Legs

Lecture 102 Exercise 1

Lecture 103 Exercise 2

Lecture 104 Exercise 3

Lecture 105 Exercise 4

Lecture 106 Exercise 5

Section 27: Gym Workout Program Day 7 - Pull

Lecture 107 Exercise 1

Lecture 108 Exercise 2

Lecture 109 Exercise 3

Lecture 110 Exercise 4

Lecture 111 Exercise 5

Lecture 112 Exercise 6

Section 28: Gym Workout Program Day 8 - Rest

Lecture 113 Rest

Section 29: MEAL PLAN

Lecture 114 MEAL PLAN

Lecture 115 MEAL 1

Lecture 116 MEAL 2

Lecture 117 MEAL 3

Lecture 118 MEAL 4

Lecture 119 MEAL 5

Section 30: WORKOUT TIPS

Lecture 120 Workout Tip 1

Lecture 121 Workout Tip 2

Lecture 122 Workout Tip 3

Section 31: MINDSET

Lecture 123 How to Create a Training System

Lecture 124 How to Create a Nutrition System

Lecture 125 Why You Need to Train

Lecture 126 Why You Need a System

This Program is for those who want to gain muscle mass,Who want to know how to gain muscle mass at home