A good home training program for beginners

A slim and trim shape is essential for good health, a good mood, attractiveness and self-assuredness. So that’s why it’s important to be in good shape all of the time. But what if you have no time for exercising at the gym? Well, you can exercise at home!

Yes, you can get yourself into shape without leaving your house especially within the initial stage of preparation when your muscles don’t need professional machines or heavy weights to grow.

In this article, will help you to deal with all nuances of home exercising and create a proper program for gaining muscle mass and a slim physique.

How to build muscle mass at home?

For gaining the muscle mass as fast as possible, you must follow some important rules:

Regular exercise 

Regular does not mean exhausting. Three exercises per week for 40-50 minutes is the best variant both for beginners and “experienced” sportsmen. But remember that muscles can be completely recovered in a week, i.e. 7 days should pass between the first and second work-out for a certain muscle groups to grow.

Healthy food

You can gain the muscle mass at home if you follow a proper diet. Feed your body with energy – carbohydrates and fats and building material (proteins). A sportsperson’s diet should include chicken albumen, quark, lean meat, poultry, fish, cereals, nuts, beans and mushrooms. A sportsperson’s body needs 1.8 – 2.3g of protein per 1kg of body weight; Here you can find what to eat and how to calculate how much the body needs with the menu. If it is difficult to fully-satisfy this ration with food alone, you can purchase some protein drinks or mass gainers to accompany the food within your diet.


The body recovers when it is sleeping. That’s why a full-fledged rest is an important part of a mass-gaining program so as for the nutrition and exercises. So a sportsperson should sleep at least 8 hours, the recommended duration is 9-11 hours. For providing a healthy sleep, go to bed at the same time, rest with an empty stomach and don’t exercise before going to bed.

Adaptation to new conditions

The body ability to adapt to changed conditions may affect the sportsperson’s progress. That’s why a home exercising program should be prepared considering the muscle adaptation to the load level.


For weight exercises you need to buy a bar, dumbbells and plates of different weight. Also you may install a chin-up bar, buy weight for legs and arms or stuff an old bag for something heavy (e.g., with sand). As for the rest, you need convenient “breathable” clothes and a water bottle. While thinking of ways in which to provide more beneficial aspects to the training progression, it is worth noting that many athletes who are training at home use training aids such as Clenbuterol and Anavar to gain muscle mass definition and better endurance levels. For bulking purposes, Dianabol or Methlytestosterone are widely used to promote better growth of the muscle mass in terms of size and volume. You may also check other products like Aphabol, Trenbolin and Mastebolin in our store.

Exercise program for gaining muscle mass at home

Every exercise should start with a 15-minute warm-up that will prepare your muscle for intense work and further growth. The warm-up should heat up your muscles, increase the muscle blood content, “boost” the pulse and minimize the risk injury. Unlike the main exercise program, a warm-up does not require working on a certain muscle group, instead it should prepare the whole body.

Day 1: Exercising the deltoids, chest, back, biceps and triceps

1. Push-ups, elbows outward 3 sets of 15 reps:

  • Front push-up position, hands wider than shoulder width apart, arm fingers inwards.
  • When you inhale your chest should be lowered, with the elbows outwards.
  • When you exhale, return to the initial position with the effort of your chest muscles, stay in the upper point for 1s and repeat.2. Push-up, narrow arm position 3 sets of 15 reps:
  • Front push-up position, arms narrower than shoulder width apart, fingers forward.
  • Lower your chest on the inhale, elbows along your body.
  • Raise your chest when exhaling.3. Narrow-grip pull-ups 4 sets of 10 reps:
  • Hang on the horizontal bar, palms forward narrower than shoulder width apart, loins slightly bent, protrude your chest.
  • When inhaling, pull up until your chest touches the horizontal bar. The movement should be made with the arm effort, the trunk and legs should not move.
  • After a 1s pause take the initial position again.4. Lifting dumbbells or other weight with the shoulders 3 sets of 15 reps:
  • Stand, back straight, take a dumbbell.
  • While exhaling bend your right elbow until the dumbbell touches your breast.
  • When inhaling return your arm to the initial position. Repeat this exercise with your left arm to complete 1 rep.5. Two hand clean and press behind the neck with a barbell 3 sets of 15 reps:
  • Sit on a chair, hold the dumbbell perpendicular to the shoulders.
  • Exhale, shoulders as close to the head as possible, bend your elbows until the dumbbell is behind your head. Move your forearms only.
  • Inhale and return your arm triceps to the initial position.


Day 2: Abdominal and loin muscles 

1. Crunches on the floor, 3 sets of 30 reps:

  • Lie on the floor, arms along your body, legs bent, soles pressed to the floor.
  • Inhale, hold your breath, pull your head and shoulders up from the floor, raise your upper body. Make a small pause in the upper point, tense your abs as strongly as possible.
  • Exhale, lower your trunk back down and relax your muscles.2. Side crunches 3 sets of 20 reps:
  • Lie on the floor, bent your legs at an angle of 60˚.
  • Pull your left shoulder to the right knee with the effort of your abs. Repeat for both sides.3. Prone leg raises
  • Lie on the floor, arms along your body.
  • Legs should be raised to the line perpendicular to the floor and pulled above while pulling the pelvis up.
  • After a 1s pause lower your legs on the floor.

Day 3: Glutes and legs 

1. Classic squats 4 sets of 20 reps:

  • Shoulder width apart, toes turned at angle 45˚.
  • Squat to the parallel line, i.e. the hip upper area should be a bit lower than the knee.
  • Stay in the lower point and straighten your legs.2. Deadlift 3 sets of 20 reps:
  • Stand, shoulder width apart, hold the bar or dumbbells on the hip level.
  • Lower the barbell slowly, back straight, knees slightly bent.
  • Straighten your back slowly, the weight should be evenly distributed in your arms.
  • Once you are at the lowest point, lift the weight back up keeping the back straight.3. Raising on the toes 4 sets of 15 reps:
  • Stand, back straight, weight distributed on your legs, you may hold dumbbells or other weights.
  • Inhale, slowly raise on your toes and stay in the upper point for 1s.
  • Exhale and lower your heels on the floor. Later you will need to change this calf exercise or add another one. See all shin exercises.4. Boat – 3 sets of 30s hold:
  • Lie on your belly, arms forward, palms face the floor, legs straight lie on the floor, toes forward.
  • Raise your arms and legs simultaneously, rest on your pelvis and belly.
  • Stretch in opposite directions for 30s.
  • Lower your legs and arms on the floor, muscles completely relaxed.


The given program is just a drop in the bucket of opportunities offered to the sportsperson who strives to improve shape. Using HGH can also increase the abilities for the body to burn fat and gain lean muscle mass, this is often used along aside other training aids in order to promote greater abilities and also promote better health for the athlete.

The set should be supplemented with other exercises for all muscle groups (including the neck) building a slim and defined shape. But soon the muscles will get used to the set loads and will require more effort, but it is not recommended to increase the number and duration of exercises. Then it will become clear that you can gain muscle mass at home to a certain level only. So a sportsperson should make a choice either buy some facilities and find a partner for home exercising or go to the gym or stomach the absence of further muscle growth.

Anyway, exercising in the gym may give better results due to diverse facilities and help of professional coaches. So home exercises are just the beginning on the way to muscle improvement and with the use of supplementation, this can be achieved in a short space of time.

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