Building The Perfect Body At Home!

Ready to change your physique, but can't work out in the gym? There is no need to worry. Whatever the reason, being forced to work out outside the gym doesn't have to limit your progress. Check out this great at home workout plan.

Are you one of those people who would rather workout in the comfort of your own home rather than in a big gym? Are you too busy with work, kids or school and don't have the time to make it to the gym each day? Has the poor economy made it impossible for you to afford a gym membership? Or are you just a teen without a way to get back and forth to the gym?

Regardless the reason you still can make improvements to your body with basic equipment at home. With a flat bench, a barbell, a set of adjustable dumbbells and some weight you can build muscle, burn fat and get the body you are looking for. I have laid out 3 different workout programs. Each program is created for a particular fitness level.

Full Body Split Beginner Workout Program

Perform all exercises in perfect form. If you are not sure about the form of the exercise check out the exercise guides on Bodybuilding.com.

The Beginner Full Body Workout
1

Barbell Squat

2 sets of 12 reps
Barbell Squat Barbell Squat

2

Dumbbell Lunges

2 sets of 12 reps
Dumbbell Lunges Dumbbell Lunges

3

Barbell Seated Calf Raise

2 sets of 15 reps
Barbell Seated Calf Raise Barbell Seated Calf Raise

4

One-Arm Dumbbell Row

3 sets of 12 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

5

Pushups

3 sets of failure
Pushups Pushups

6

Arnold Dumbbell Press

2 sets of 10-12 reps
Arnold Dumbbell Press Arnold Dumbbell Press

7

Side Lateral Raise

2 sets of 12-15 reps
Side Lateral Raise Side Lateral Raise

8

Lying Triceps Press

2 sets of 12 reps
Lying Triceps Press Lying Triceps Press

9

Barbell Curl

2 sets of 12 reps
Barbell Curl Barbell Curl

Upper Lower Split Intermediate Workout Program

The upper lower split is usually the next step after the full body split. An upper lower split offers a little more variety in exercise choice as your entire body is now broken into 2 different workouts. Perform the upper body exercises on Mondays and Thursdays and lower exercises on Tuesdays and Saturdays.

Upper Body
1
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Bent Over Barbell Row

4 sets of 8 reps
Bent Over Barbell Row Bent Over Barbell Row

3

Pushups

2 sets to failure
Pushups Pushups

4

Standing Military Press

2 sets of 8-12 reps
Standing Military Press Standing Military Press

5

One-Arm Side Laterals

2 sets of 12 reps
One-Arm Side Laterals One-Arm Side Laterals

6
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

7

Dumbbell Bicep Curl

3 sets of 10 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

Lower Body
1

Barbell Deadlift

4 sets of 6-8 reps
Barbell Deadlift Barbell Deadlift

2

Front Barbell Squat

4 sets of 6-8 reps
Front Barbell Squat Front Barbell Squat

3

Dumbbell Step Ups

3 sets of 12 reps
Dumbbell Step Ups Dumbbell Step Ups

4

Barbell Lunge

3 sets of 12 reps
Barbell Lunge Barbell Lunge

5

Freehand Jump Squat

3 sets of 25 reps
Freehand Jump Squat Freehand Jump Squat

6
Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise

Body Part Split Advanced Workout Program

Finally we arrive at the body part split which is the most advance of the workout splits. Each day is dedicated to one or two muscle groups so you can put maximum energy and use plenty of variety to hit each muscle group.

Monday: Arms
1

Barbell Curl

3 sets of 8 reps
Barbell Curl Barbell Curl

2
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

3
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

4

Seated Triceps Press

2 sets of 10 reps
Seated Triceps Press Seated Triceps Press

5

Concentration Curls

2 sets of 15 reps
Concentration Curls Concentration Curls

6
One Arm Pronated Dumbbell Triceps Extension One Arm Pronated Dumbbell Triceps Extension

Tuesday: Chest
1
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Dumbbell Bench Press

3 sets of 8-12 reps
Dumbbell Bench Press Dumbbell Bench Press

3

Dumbbell Flyes

3 sets of 12 reps
Dumbbell Flyes Dumbbell Flyes

4

Pushups

2 sets to failure
Pushups Pushups

Wednesday: Off
Thursday: Back
1

Bent Over Barbell Row

2 sets of 8 reps
Bent Over Barbell Row Bent Over Barbell Row

2
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

3
Bent Over One-Arm Long Bar Row Bent Over One-Arm Long Bar Row

4
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

5
Stiff Leg Barbell Good Morning Stiff Leg Barbell Good Morning

Friday: Shoulders
1

Dumbbell Shoulder Press

3 sets of 8-12 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

2

Side Lateral Raise

3 sets of 12 reps
Side Lateral Raise Side Lateral Raise

3
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

4

Bradford/Rocky Presses

3 sets of 8-12 reps
Bradford/Rocky Presses Bradford/Rocky Presses

5

Barbell Shrug

3 sets of 8 reps
Barbell Shrug Barbell Shrug

Saturday: Legs
1

Barbell Squat

3 sets of 5-8 reps
Barbell Squat Barbell Squat

2

Barbell Deadlift

3 sets of 5-8 reps
Barbell Deadlift Barbell Deadlift

3

Dumbbell Rear Lunge

2 sets of 12 reps
Dumbbell Rear Lunge Dumbbell Rear Lunge

4

Barbell Lunge

2 sets of 12 reps
Barbell Lunge Barbell Lunge

5

Dumbbell Step Ups

3 sets of 15 reps
Dumbbell Step Ups Dumbbell Step Ups

6
Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise

Sunday: Off

Nutrition

Now, you have all your workouts set up for you to help build the perfect body, it's time to talk about nutrition which goes hand-in-hand with working out.

I am going to set up a diet below for a 180 lbs male at a slight calories deficit. This will help anyone that is overweight lose body-fat and maintain all their muscle mass. If you are on the leaner/skinnier side, increase portions slightly so you are taking in enough calories to build more muscle. I will be keeping protein high and carbohydrates relatively low but will include them around weight workouts and breakfast. I will include enough healthy fats to keep hunger at bay.

Meal 1

egg whites 5


whole egg 1


oatmeal 1 1/4 cup


blueberries 1/4 cup


Meal 2

Protein 2 scoops


Meal 3

chicken 5 oz


brown rice 1 1/4 cup


asparagus 1 cup


Meal 4

banana 1


Protein 2 scoops


Meal 5

top round steak 5 oz


olive oil 1 oz


avocado 1 oz


Mixed Veggies 1/2 cup



You will have 3 whole food meals and 2 shakes a day so this way you are getting enough calories spread throughout the day but you don't need to slave over the kitchen and make 5-6 meals a day. The shakes are convenient and will make the dieting process a lot easier. I like to use Big Blend Protein from Betancourt Nutrition. If you have any other questions about supplements send me an email.

Conclusion

Yes, there are limitations to a home gym, but that doesn't mean you can't get a great workout at home with basic equipment. As you can see from the detailed workout programs above, there are plenty of effective muscle building exercises you can do with just a bench, a barbell, a set of adjustable dumbbells and some weight. So stop making excuses about not being able to get the body you want because you are not able to get to the gym. Use the basic equipment that you have at home and follow the programs above and you will get the results you are looking for.