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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.

Article Summary:

Even without a gym membership you can make improvements to your body.
If you are a beginner, make sure you learn perfect form for your exercises.
Alex's nutrition plan is designed to reduce the amount of time spent making food.

Building The Perfect Body At Home

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.

Click To Enlarge.
There's No Need To Worry If You Can't Work Out In The
Gym Anymore. You Can Still Get A Great Workout At Home.

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.

This Full Body should be performed on Mondays, Wednesday and Friday.

Barbell Squats: 2 sets of 12 reps

Dumbbell Lunges: 2 sets of 12 reps

Barbell Seated Calf Raise: 2 sets of 15 reps

One Arm Dumbbell Rows: 3 sets of 12 reps

Push-Ups: 3 sets to failure

Arnold Press: 2 sets of 10-12 reps

Side Lateral Raise: 2 sets of 12-15 reps

Lying Triceps Press: 2 sets of 12 reps

Barbell Curls: 2 sets of 12 reps

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:

Barbell Bench Press: 4 sets of 8 reps

Bent Over Barbell Row: 4 sets of 8 reps

Push Ups: 2 sets to failure

Barbell Shoulder Press: 2 sets of 8-12 reps

One Arm Side Lateral: 2 sets of 12 reps

Close Grip Bench Press: 3 sets of 8 reps

Dumbbell Curls: 3 sets of 10 reps

Lower Body:

Barbell Deadlifts: 4 sets of 6-8 reps

Front Barbell Squats: 4 sets of 6-8 reps

Dumbbell Step Ups: 3 sets of 12 reps

Barbell Lunges: 3 sets of 12 reps

Freehand Jump Squat: 3 sets of 25 reps

Standing Dumbbell Calf Raise: 3 sets of 15 reps

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

Barbell Curls: 3 sets of 8 reps

Close Grip Bench Press: 3 sets of 8 reps

Dumbbell Alternating Bicep Curls: 3 sets of 10 reps

Seated Triceps Press: 3 sets of 10 reps

Concentration Curls: 2 sets of 15 reps

One Arm Pronated Dumbbell Triceps Extension: 2 sets of 15 reps

Tuesday: Chest

Barbell Bench Press: 3 sets of 5 reps

Dumbbell Bench Press: 3 sets of 8-12 reps

Dumbbell Flyes: 3 sets of 12 reps

Push Ups: 2 sets to failure

Wednesday: Off

Thursday: Back

Bent Over Barbell Rows: 2 sets of 8 reps

Reverse Grip Barbell Rows: 2 sets of 8 reps

Bent Over Two Arm Long Bar Row: 3 sets of 12 reps

Bent Over Two Dumbbell Row: 3 sets of 12 reps

Stiff Leg Barbell Good Morning: 3 sets of 10 reps

Friday: Shoulders

Dumbbell Shoulder Press: 3 sets of 8-12 reps

Side Lateral Raise: 3 sets of 12 reps

Seated Bent Over Rear Delt Raise: 3 sets of 12 reps

Bradford/Rocky Press: 2 sets of 8-12 reps

Barbell Shrugs: 3 sets of 8 reps

Saturday: Legs

Barbell Squats: 3 sets of 5-8 reps

Barbell Deadlifts: 3 sets of 5-8 reps

Dumbbell Rear Lunge: 2 sets of 12 reps

Barbell Lunge: 2 sets of 12 reps

Dumbbell Step Ups: 3 sets of 15 reps

Standing Dumbbell Calf Raise: 4 sets of 15 reps

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.

Click To Enlarge.
To Build The Perfect Body Your Nutrition
Must Go Hand In Hand With Your Workouts.

Meal 1:

5 Egg Whites

1 Whole Egg

1 1/4 Cups of Oatmeal

1/4 Cup Blueberries or Raspberries

Meal 2:

2 Scoops of Big Blend Protein

Meal 3:

5 oz of Chicken Breast

1 1/4 Cups of Brown Rice

1 Cup of Green Veggies

Meal 4: Post Workout

2 Scoop of Big Blend Protein

1 1/2 Bananas or if you are not working out substitute the Bananas with 1/2 oz of Almonds

Meal 5:

5 oz of Top Round Steak

1 oz of Olive Oil

1 oz of Avocados

1/2 Cup of Green Veggies

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.

Good luck.

As always if you have any questions don't hesitate to drop me an email at AlexBigStew@gmail.com.

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