Here I’ll share my home workout plan, which was created for me by a certified fitness trainer based on my personal goals and preferences. The program is primarily focused on building muscle mass in the legs and glutes. Alongside the workout plan, I’l...
Sections
4
monday-lower body
wednesday-upper body
friday-lower body
exercise equipment
monday-lower body
enter the youtube link to see how to do the exercise
For beginners, 3 sets of 10-15 repetitions
Dumbbell Squat
3 sets of 10-15 repetitions with each leg
Dumbbell lunges
3 sets of 10-15 repetitions
Dumbbell Sumo Squat
3 sets of 10-15 repetitions with each leg
Bulgarian Split Squat
3 sets of 10-15 repetitions
Glute Bridge
3 sets of 10-15 repetitions with both legs
Step-Ups
3 sets of 10-15 repetitions
Standing Calf Raise
3 sets of 15-20 repetitions
crunches with legs on bench
3 sets of 10-15 repetitions
Lying Leg Raises
3 sets of 10-15 repetitions
Side Plank
wednesday-upper body
enter the youtube link to see how to do the exercise
3 sets of 10-12 repetitions
Push-Ups
3 sets of 10-12 repetitions
Dumbbell Lateral Raise
3 sets of 10-12 repetitions with both arms
one hand dumbbell row
3 sets of 10-15 repetitions
Back Extension Exercises
3 sets of 10-12 repetitions
Bench Dip
3 sets of 10-12 repetitions
Standing Dumbbell Curls
3 sets of 15-20 repetitions
Side Crunches
3 sets of 10-12 repetitions
Lying Leg Raises
1 minute
plank
friday-lower body
enter the youtube link to see how to do the exercise
love-hate relationship 3 sets of 10-12 repetitions with each leg
Bulgarian Split Squat
3 sets of 10-12 repetitions with each leg
Side Lunges
3 sets of 10-12 repetitions
Jump Squat
3 sets of 10-12 repetitions
Dumbbell Romanian (RDL) Deadlift
3 sets of 10-12 repetitions with each leg
Glute Kickback
3 sets of 10-12 repetitions
Standing Calf Raise
3 sets of 15-20 repetitions
Crunches
3 sets of 15-20 repetitions
Bicycle Crunch
1 minute
plank
exercise equipment
the equipment you need to perform the exercises mentioned. For certain exercises, you can use a regular chair and a bench.
I use it to warm up before exercising.
Jump rope
This is my ideal set because it is upgradeable up to 40lbs, I don't have to buy multiple different weights, I have everything in one set!
Iron Dumbbell Set
The bench is stable, solid and great for home training
CAP Barbell Flat Weight Bench Color Series
Quality material, they fit securely and provide good resistance for various types of exercises
exercise bands
This mat saved my knees and nerves! I used to train on carpet and it was more of a slip than a workout. Now I can finally stretch like a cat without fear of slipping to the fridge. It's just the right thickness, doesn't absorb too much sweat (thank g...
exercise mat
Personalized bottle for water
Engraved Bottle Water Bottle Personalized Bottle Custom Bottle ...
