The gym is the go-to place for beginners to get their dream physique, but not everyone has access to it. Some can’t afford a gym membership, some aren’t allowed by their parents, or it is just not available. Now the question arises: Can you build a good physique at home? The answer is YES.

It’s absolutely possible to go from skinny to building an aesthetic physique right at your home. With no equipment, it takes even more dedication, discipline, and hard work than in a gym, as most of the workout involves bodyweight. Today, in this blog, I’m going to present you with a weekly workout plan that will make a difference in your muscle-building journey.

Benefits of Training at Home

Working out at home has multiple benefits:

• Zero Fees
• No need to wait for someone to get off the machine
• Flexibilty
• More Comfort
• Time Efficient- as you need to go to the gym

You can literally work out anywhere in your bedroom, living room, terrace, kitchen, or even in your bathroom. Just kidding, no one does work out in the bathroom. As said earlier, all you need is discipline and consistency with the right workout routine, and I am here to provide you with it.

Weekly Home Workout Routine

The workout routine will follow the same split program that any typical gym-goer follows. The only difference is that we don’t have any equipment, and we will use mostly bodyweight to train our muscle groups.

Day 1- Monday: Chest & Triceps

It’s the first day, and we will start strong and focus on training the chest and triceps. The chest involves three major parts: upper, middle & lower chest. To build a well-defined chest, it is essential to train each part of it, and we will focus on doing so.

Regular Pushups

These are the most basic yet powerful exercises to target the chest muscle. It targets the entire chest and gives you a great jump. As a beginner, aim for 8 to 12 reps in a set, and if you are comfortably able to perform it, then aim for failure. If you are having problems with regular pushups, try knee pushups instead.

Incline Pushups

They are just like regular pushups, but instead of doing them on a flat surface like the ground, place your hands on a raised surface like stairs or a table. It mostly targets the lower chest muscles, helping you to get the defining look. Just like normal pushups, aim for 8 to 12 reps in a set and try to reach failure at last.

Decline Pushups

It’s the opposite of incline pushups; in decline pushups, instead of putting our hands on a raised surface, we place our feet there. Perform 6-10 reps in a set, as decline pushups are harder to perform than normal or incline pushups.

Triceps

You can easily target triceps by performing diamond pushups. Now, place your hands closer and try to make the diamond shape with your palm placed flat on the ground, and perform pushups. Aim to perform 6-12 reps in a set, Diamond pushups can be a little hard for beginners.

You can also perform triceps dips. It majorly targets the triceps with a little bit of chest involvement also.

Day 2- Tuesday: Back & Biceps

Back exercise usually involves pulling movements as they work best for the back. Aim to perform 10-12 reps in each set for the back.

Pull Ups

Change the grip as per the targeted muscles:

• Wide grip: Targets lats
• Neutral grip: Upper and middle back
• Reverse grip: focus on biceps

If you don’t have a pull-up bar, find a place where you can perform the same movements as a tree branch or something.

Biceps

• Bicep Curls— To get big biceps, just perform bicep curls. Fill a bag with books or a water bottle and perform the curling exercise.
• Hammer Curls— To target the Brachialis, Biceps Brachii, and Brachioradialis. It basically gives that fuller look to the arms.
• Chin-ups— Also known as reverse grip pull-ups. It is an underrated exercise for targeting the biceps.

Day 3- Wednesday: Shoulders

Shoulders are the most important part as they give that broad look to your body. To build 3d aesthetics shoulders, you don’t need any fancy machine; all you need are just few exercises.

• Pike Pushups— Targets all three heads of the shoulder.
• Pseudo Planche Leans— Lean forward with hands placed on the ground somewhere around the hip area.
• Lateral Raises— Use water bottles or resistance bands.

Day 4- Thursday: Legs Day

Anyone can train their legs easily at home as a beginner. One thing is for sure, leg exercises drain energy and stamina a lot faster than others we have seen so far. In each set, perform 25 reps and do at least 3 sets.

• Squats— The simplest and effective one for training legs
• Wall Sit— Find a wall and place your back on it now, slide down to create a position like sitting in an invisible chair. (Hold it for 30 seconds to 1 minute)
• Calf Raises— Stand straight with your feet shoulder width apart, then raise your heels up to get on your toes and repeat this movement.

Day 5- Friday: Abs & Forearms

Abs give that aesthetic look, while big and well-defined forearms are always the center of attraction. Here are exercises for both:

Abs

• Crunches— Lie flat on the ground, bend your knees & try lifting your back off the floor using the core muscles.
• Leg Raises— Again, lie flat on the ground, raise your leg up to 90 degrees, keeping it straight.
• Plank— Get in a push-up position, but instead of arms, use your forearms, keep your body aligned straight, and your core engaged.

Forearms

• Wrist Curls— Get a chair, sit on it with your forearms resting on it. Keep palms up and curl the weight using your wrists. (Use a bag of water bottles as a dumbbell)
• Reverse Wrist Curls— Same as wrist curls, instead of palm facing up, keep the palms down.
• Dead Hangs— Find a place where you perform a pull movement and get in a pull-up position, but instead of pulling up, just hang on it and try to hold that position.

Days 6 & 7- Rest

You can rest on both days or do some cardio exercise; on one day, the choice is yours. As a beginner, it is most important to give your body time to heal. Do not completely shut your body down, as it might cause more pain. Get at least 7 to 8 hours of sleep and take proper meals as per your goals.

Conclusion

Now we can say that we do not need any fancy machines to get a well-maintained and good-looking physique; it is possible to get that at home. All you need is discipline, consistency, proper diet, and mentality.

Just follow the beginner workout plan as you progress further, switch to more difficult variations, and go for difficult body exercises as well. There are a lot of ways to train your body using just bodyweight; all it needs is progressive stepping up to a harder level and a never-give-up attitude.