30-day muscle building workout plan at home

30-day muscle building workout plan at home :-

How to gain muscle at home without equipment :-

There are a few things you can try to gain body mass without going to the gym:

1. Eat a high-calorie, high-protein diet: To gain weight, you’ll need to consume more calories than you burn. Focus on eating a diet that is high in protein and healthy fats, as well as starchy carbohydrates like potatoes, rice, and pasta.
2. Incorporate strength training exercises: You don’t need a gym to do strength training exercises. There are many bodyweight exercises, such as push-ups and squats, that you can do at home to build muscle.
3. Use resistance bands: Resistance bands are a portable and affordable way to add resistance to your workouts. You can use them to perform a variety of strength training exercises at home.
4. Try compound exercises: Compound exercises, such as deadlifts and bench press, target multiple muscle groups at once and can be more effective at building muscle than isolation exercises.
5. Don’t forget to rest: It’s important to allow your muscles time to recover between workouts. Aim for at least one day of rest per week and make sure to get plenty of sleep to support muscle growth.

6. Use free weights: Free weights, such as dumbbells and barbells, are a simple and effective way to add resistance to your workouts. If you don’t have access to free weights, you can use household items, such as water bottles or bags of rice, as makeshift weights.
7. Eat protein-rich snacks: In addition to eating protein-rich meals, you can also incorporate protein-rich snacks into your diet. Some good options include nuts, protein bars, and hard-boiled eggs.
8. Incorporate HIIT workouts: High-intensity interval training (HIIT) workouts are a type of cardio that can help you build muscle and burn fat. You can find HIIT workouts online or create your own using bodyweight exercises.
9. Use a jump rope: Jumping rope is a simple and effective way to build muscle and burn calories. You can use a jump rope for a quick workout or incorporate it into your strength training routine.
10. Find a workout partner: Working out with a partner can help keep you motivated and accountable. Find a friend or family member who is interested in gaining body mass and work out together.

30-day muscle building workout plan at home

Here is a 30-day muscle building workout plan that you can do at home:

Day 1:

• Warm up: 5-10 minutes of light cardio (jogging in place, jumping jacks, etc.)
• Upper body workout:
  • 3 sets of 12-15 reps of push-ups
  • 3 sets of 12-15 reps of dumbbell rows (using a pair of dumbbells or household items)
  • 3 sets of 12-15 reps of tricep dips (using a chair or bench)
  • 3 sets of 12-15 reps of bicep curls (using dumbbells or a resistance band)
• Core workout:
  • 3 sets of 12-15 reps of sit-ups
  • 3 sets of 12-15 reps of planks
  • 3 sets of 12-15 reps of Russian twists (using a dumbbell or household item)
• Lower body workout:
  • 3 sets of 12-15 reps of squats
  • 3 sets of 12-15 reps of lunges (per leg)
  • 3 sets of 12-15 reps of calf raises

Day 2: Rest

Day 3:

• Warm up: 5-10 minutes of light cardio
• Upper body workout:
  • 3 sets of 12-15 reps of bench press (using a bench or the ground)
  • 3 sets of 12-15 reps of dumbbell flyes (using a pair of dumbbells or household items)
  • 3 sets of 12-15 reps of dips (using a chair or bench)
  • 3 sets of 12-15 reps of lateral raises (using dumbbells or a resistance band)
• Core workout:
  • 3 sets of 12-15 reps of bicycle crunches
  • 3 sets of 12-15 reps of Russian twists (using a dumbbell or household item)
  • 3 sets of 12-15 reps of side plank (per side)
• Lower body workout:
  • 3 sets of 12-15 reps of step-ups (using a bench or staircase)
  • 3 sets of 12-15 reps of glute bridges
  • 3 sets of 12-15 reps of lateral lunges (per leg)

Day 4: Rest

Day 5:

• Warm up: 5-10 minutes of light cardio
• Upper body workout:
  • 3 sets of 12-15 reps of inverted rows (using a bar or table)
  • 3 sets of 12-15 reps of dumbbell bench press (using a pair of dumbbells or household items)
  • 3 sets of 12-15 reps of tricep extensions (using a dumbbell or household item)
  • 3 sets of 12-15 reps of hammer curls (using dumbbells or a resistance band)
• Core workout:
  • 3 sets of 12-15 reps of sit-ups
  • 3 sets of 12-15 reps of planks
  • 3 sets of 12-15 reps of Russian twists (using a dumbbell or household item)
• Lower body workout:
  • 3 sets of 12-15 reps of squats
  • 3 sets of 12-15 reps of lunges (per leg)
  • 3 sets of 12-15 reps of calf raises

Day 6: Rest

Day 7:

• Warm up: 5-10 minutes of light cardio
• Upper body workout:
  • 3 sets of 12-15 reps of push-ups
  • 3 sets of 12-15 reps of dumbbell rows (using a pair of dumbbell

Day 8: Rest

Day 9:

• Warm up: 5-10 minutes of light cardio
• Upper body workout:
  • 3 sets of 12-15 reps of bench press (using a bench or the ground)
  • 3 sets of 12-15 reps of dumbbell flyes (using a pair of dumbbells or household items)
  • 3 sets of 12-15 reps of dips (using a chair or bench)
  • 3 sets of 12-15 reps of lateral raises (using dumbbells or a resistance band)
• Core workout:
  • 3 sets of 12-15 reps of bicycle crunches
  • 3 sets of 12-15 reps of Russian twists (using a dumbbell or household item)
  • 3 sets of 12-15 reps of side plank (per side)
• Lower body workout:
  • 3 sets of 12-15 reps of step-ups (using a bench or staircase)
  • 3 sets of 12-15 reps of glute bridges
  • 3 sets of 12-15 reps of lateral lunges (per leg)

Day 10: Rest

30-day muscle building workout plan at home

Day 11:

• Warm up: 5-10 minutes of light cardio
• Upper body workout:
  • 3 sets of 12-15 reps of inverted rows (using a bar or table)
  • 3 sets of 12-15 reps of dumbbell bench press (using a pair of dumbbells or household items)
  • 3 sets of 12-15 reps of tricep extensions (using a dumbbell or household item)
  • 3 sets of 12-15 reps of hammer curls (using dumbbells or a resistance band)
• Core workout:
  • 3 sets of 12-15 reps of sit-ups
  • 3 sets of 12-15 reps of planks
  • 3 sets of 12-15 reps of Russian twists (using a dumbbell or household item)
• Lower body workout:
  • 3 sets of 12-15 reps of squats
  • 3 sets of 12-15 reps of lunges (per leg)
  • 3 sets of 12-15 reps of calf raises

Day 12: Rest

Day 13:

• Warm up: 5-10 minutes of light cardio
• Upper body workout:
  • 3 sets of 12-15 reps of push-ups
  • 3 sets of 12-15 reps of dumbbell rows (using a pair of dumbbells or household items)
  • 3 sets of 12-15 reps of tricep dips (using a chair or bench)
  • 3 sets of 12-15 reps of bicep curls (using dumbbells or a resistance band)
• Core workout:
  • 3 sets of 12-15 reps of sit-ups
  • 3 sets of 12-15 reps of planks
  • 3 sets of 12-15 reps of Russian twists (using a dumbbell or household item)
• Lower body workout:
  • 3 sets of 12-15 reps of squats
  • 3 sets of 12-15 reps of lunges (per leg)
  • 3 sets of 12-15 reps of calf raises

Day 14: Rest

Day 15:

• Warm up: 5-10 minutes of light cardio
• Upper body workout: 3 sets of 12-15 reps of bench press (using a bench or the ground)
  • 3 sets of 12-15 reps of dumbbell flyes (using a pair of dumbbells

Day 16: Rest

30-day muscle building workout plan at home

Day 17:

• Warm up: 5-10 minutes of light cardio
• Upper body workout: 3 sets of 12-15 reps of inverted rows (using a bar or table)
  • 3 sets of 12-15 reps of dumbbell bench press (using a pair of dumbbells or household items)
  • 3 sets of 12-15 reps of tricep extensions (using a dumbbell or household item)
  • 3 sets of 12-15 reps of hammer curls (using dumbbells or a resistance band)
• Core workout:
  • 3 sets of 12-15 reps of sit-ups
  • 3 sets of 12-15 reps of planks
  • 3 sets of 12-15 reps of Russian twists (using a dumbbell or household item)
• Lower body workout: 3 sets of 12-15 reps of squats
  • 3 sets of 12-15 reps of lunges (per leg)
  • 3 sets of 12-15 reps of calf raises

Day 18: Rest

Day 19:

• Warm up: 5-10 minutes of light cardio
• Upper body workout: 3 sets of 12-15 reps of push-ups
  • 3 sets of 12-15 reps of dumbbell rows (using a pair of dumbbells or household items)
  • 3 sets of 12-15 reps of tricep dips (using a chair or bench)
  • 3 sets of 12-15 reps of bicep curls (using dumbbells or a resistance band)
• Core workout: 3

Day 20: Rest

30-day muscle building workout plan at home

Day 21:

• Warm up: 5-10 minutes of light cardio
• Upper body workout:
  • 3 sets of 12-15 reps of bench press (using a bench or the ground)
  • 3 sets of 12-15 reps of dumbbell flyes (using a pair of dumbbells or household items)
  • 3 sets of 12-15 reps of dips (using a chair or bench)
  • 3 sets of 12-15 reps of lateral raises (using dumbbells or a resistance band)
• Core workout:
  • 3 sets of 12-15 reps of bicycle crunches
  • 3 sets of 12-15 reps of Russian twists (using a dumbbell or household item)
  • 3 sets of 12-15 reps of side plank (per side)
• Lower body workout:
  • 3 sets of 12-15 reps of step-ups (using a bench or staircase)
  • 3 sets of 12-15 reps of glute bridges
  • 3 sets of 12-15 reps of lateral lunges (per leg)

Day 22: Rest

Day 23:

• Warm up: 5-10 minutes of light cardio
• Upper body workout:
  • 3 sets of 12-15 reps of inverted rows (using a bar or table)
  • 3 sets of 12-15 reps of dumbbell bench press (using a pair of dumbbells or household items)
  • 3 sets of 12-15 reps of tricep extensions (using a dumbbell or household item)
  • 3 sets of 12-15 reps of hammer curls (using dumbbells or a resistance band)
• Core workout:
  • 3 sets of 12-15 reps of sit-ups
  • 3 sets of 12-15 reps of planks
  • 3 sets of 12-15 reps of Russian twists (using a dumbbell or household item)
• Lower body workout:
  • 3 sets of 12-15 reps of squats
  • 3 sets of 12-15 reps of lunges (per leg)
  • 3 sets of 12-15 reps of calf raises

Day 24: Rest

Day 25:

• Warm up

Day 26: Rest

30-day muscle building workout plan at home

Day 27:

• Warm up: 5-10 minutes of light cardio
• Upper body workout:
  • 3 sets of 12-15 reps of push-ups
  • 3 sets of 12-15 reps of dumbbell rows (using a pair of dumbbells or household items)
  • 3 sets of 12-15 reps of tricep dips (using a chair or bench)
  • 3 sets of 12-15 reps of bicep curls (using dumbbells or a resistance band)
• Core workout:
  • 3 sets of 12-15 reps of sit-ups
  • 3 sets of 12-15 reps of planks
  • 3 sets of 12-15 reps of Russian twists (using a dumbbell or household item)
• Lower body workout:
  • 3 sets of 12-15 reps of squats
  • 3 sets of 12-15 reps of lunges (per leg)
  • 3 sets of 12-15 reps of calf raises

Day 28: Rest

Day 29:

• Warm up: 5-10 minutes of light cardio
• Upper body workout:
  • 3 sets of 12-15 reps of bench press (using a bench or the ground)
  • 3 sets of 12-15 reps of dumbbell flyes (using a pair of dumbbells or household items)
  • 3 sets of 12-15 reps of dips (using a chair or bench)
  • 3 sets of 12-15 reps of lateral raises (using dumbbells or a resistance band)
• Core workout:
  • 3 sets of 12-15 reps of bicycle crunches
  • 3 sets of 12-15 reps of Russian twists (using a dumbbell or household item)
  • 3 sets of 12-15 reps of side plank (per side)
• Lower body workout:
  • 3 sets of 12-15 reps of step-ups (using a bench or staircase)
  • 3 sets of 12-15 reps of glute bridges
  • 3 sets of 12-15 reps of lateral lung

30-day muscle building workout plan at home

Here is the rest of the 30-day muscle building workout plan:

Day 30:

• Warm up: 5-10 minutes of light cardio
• Upper body workout:
  • 3 sets of 12-15 reps of inverted rows (using a bar or table)
  • 3 sets of 12-15 reps of dumbbell bench press (using a pair of dumbbells or household items)
  • 3 sets of 12-15 reps of tricep extensions (using a dumbbell or household item)
  • 3 sets of 12-15 reps of hammer curls (using dumbbells or a resistance band)
• Core workout:
  • 3 sets of 12-15 reps of sit-ups
  • 3 sets of 12-15 reps of planks
  • 3 sets of 12-15 reps of Russian twists (using a dumbbell or household item)
• Lower body workout:
  • 3 sets of 12-15 reps of squats
  • 3 sets of 12-15 reps of lunges (per leg)
  • 3 sets of 12-15 reps of calf raises

Remember to allow your muscles time to rest and recover between workouts. It’s also important to fuel your body with a healthy, high-calorie, high-protein diet to support muscle growth. Don’t forget to stretch before and after your workouts to prevent injury.

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