Home workouts for muscle building
Bulking
Beginner
Dumbbell
Plan Details
The Home workouts for muscle building routine by KeepFitBeStrong is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This plan is without any specific emphasis on specific muscles. The load on all the muscles here is about the same. Presumably, in 2 months you will gain 6 – 8 kg of muscle under this program.
Routine detail
Mon
Workout 1: Back and Chest
Est. 87 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Wed
Workout 2: Biceps and Triceps
Est. 82 min
7 exercises
Weighted Bench Dip
3 Sets x 15 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Concentration Curl
8 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Fri
Workout 3: Buttocks, legs
Est. 88 min
8 exercises
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 12 Reps
Standing Quadriceps Stretch with Dumbbells
4 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 20 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Barbell Side Split Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Sat
Workout 4: Shoulders
Est. 146 min
10 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
8 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
8 Sets x 10 Reps
Dumbbell Alternating Bent-Over Reverse Fly
5 Sets x 20 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 20 Reps
Bench Push-Up
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
