Full-Body Muscle-Building Home Workouts

Yes, you can build serious muscle and strength while training at home! The best at-home workouts manipulate workout variables like tension, volume, and exercise pairings to hammer muscles while sparing the joints. Work hard with the equipment you have and build muscle without a gym or barbell in sight!

4 Week(s)
Fitness Level
Build muscle
Workouts Per Week
3 workouts
Equipment Needed
Home-Based Equipment

Join BodyFit today and get access to Full-Body Muscle-Building Home Workouts PLUS over 60 other expert-designed fitness plans.


Already a subscriber? Log In

Use Simple Tools for Serious Results

Full-Body Workouts for Full-Body Gains

3 workouts per week / 30-45 min. per workout

Over four weeks, you'll alternate workouts with a slight emphasis on the upper body or lower body. This allows you to overload certain muscle groups while still getting the benefits of full-body training, such as high-frequency muscle stimulation and fat loss. You'll use the movements that are best at building muscle, like squats and lunges for the lower body and curls for the biceps, but not like you've done in the gym!

More than a workout plan. With this plan you also receive:

Flexible Programming for Muscle Growth

Timed sets and cluster sets

This program uses innovative techniques like timed sets, cluster sets, and chip-away sets to help you get the biggest muscle-building stimulus from light weights if that's all you have. It's designed for someone with a band and a pair or two of dumbbells at home, but you'll get suggestions for substitutions based on whatever equipment you have.

Premium Workout App

Stay motivated and track your progress

Make the most of this metamorphosis by detailing your progress along the way! In the BodyFit app, you can track the weights you use and time your rest periods. You even get a discount on supplements to make sure you maximize your pump through the entire program.

Go Mobile!

You’ll be able to track your workouts, nail your nutrition plan, stock up on supps, and get fit on the go.

BodyFit logo square

Start Full-Body Muscle-Building Home Workouts for FREE today!

Join BodyFit today to unlock the app for this fitness plan, and many others, in the Apple and Google Play stores! You'll be able to track your workouts, nail your nutrition plan, stock up on supps, and get fit on the go.

Get unlimited access to all of our expert training plans, exclusive savings in our store, and even free shipping!*

Start Full-Body Muscle-Building Home Workouts today!