Looking to bulk up and build muscle without hitting the gym? We’ve got you covered with our 28-day muscle plan that you can do at home. Say goodbye to expensive memberships and hello to gains! Our full-body workouts are designed to target your back, chest, and biceps while also improving your stamina. And the best part? You don’t need fancy equipment – just some resistance bands, dumbbells, and your own body weight. Let’s dive into the details.
Workout 1 – Built By Dumbbells
This workout is all about building stamina and full-body muscle. Set a timer for 28 minutes and perform a new movement every minute for a total of 7 rounds. If you finish your reps before the minute is up, take a quick breather. Here are the exercises:
1. Pull-through – 20 Reps
Forget six-packs, a strong core is where it’s at. Get into a press-up position next to a dumbbell and reach through from the opposite side to grab the weight. Pull it through to the other side while keeping your midline rigid. Alternate back and forth, keeping your hips level.
2. Front Squat – 15 Reps
Build a solid foundation by cleaning a pair of dumbbells onto the front of your shoulders. Push your hips back and drop into a front squat until your thighs are parallel to the ground. Keep your core tight and torso upright throughout.
3. Chest Press – 5 Reps
If you have a bench, lie flat and press a pair of dumbbells into the air, lowering them to touch your chest before explosively pressing back up. No bench? Lie on the floor with bent knees and perform the same movement.
4. Bent-over Row – 10 Reps
Improve your posture and swimming performance with this exercise. Hinge at the hips until your chest is parallel to the floor, then row both dumbbells towards your hips. Squeeze your shoulder blades together and lower under control.
Workout 2 – The Pull Party
This body-weight and band workout will target your biceps and increase your flexibility. Complete 8 rounds in 32 minutes, working every minute on the minute. Here’s what you’ll be doing:
1. Assisted Pull-up – 8-10 reps
If you can do full pull-ups, go for it. Otherwise, try this variation. Hang from a bar or broomstick placed across some boxes at waist height. Pull your chin above the bar, squeezing your biceps at the top.
2. Wide-grip Inverted Row – 8-10 reps
Hang from the bar with a wide overhand grip or hold the underside of a table. Walk your feet out until you’re in an inverted plank position. Bend your elbows and pull yourself to the bar, then lower back down.
3. Banded Bicep Curl – 10-15 reps
Step inside a resistance band and grip the top end at waist height. Curl both hands up towards your chin, squeezing your biceps at the top before slowly lowering.
4. Band Pull-apart – 10-15 reps
Hold a resistance band in front of your body at chest height. Keeping your arms straight, pull the band apart, squeezing your shoulder blades together. Reverse the movement and repeat.
Workout 3 – Functional Firepower
This dumbbell workout will help you build muscle, strengthen your core, and torch calories. Perform 8 rounds as quickly as possible while maintaining proper form. Here are the exercises:
1. Thruster – 10 reps
Clean your dumbbells up to your shoulders and squat down until your thighs are beyond parallel to the ground. Stand back up explosively and press the weights overhead to full lockout. Lower back to your shoulders and repeat.
2. Devil’s Press – 5 reps
Drop into a press-up position, holding your dumbbells. Perform a burpee, then swing the weights between your legs and ‘pull and punch’ them overhead. Lower to your shoulders, then the ground, and repeat.
3. Overhead Carry – 20m (or 40 marches)
Keep both dumbbells overhead from the previous exercise. Stride forwards with purpose, focusing on your breathing and keeping the weights steady. If you can’t walk, march on the spot with high knees.
4. Hamstring Death March – 20 steps
With one foot in front of the other, shoot your hips back and lower the dumbbells. Step forwards, switching your front leg, and repeat for 20 steps.
Remember to give yourself at least 24 hours of rest between each workout for proper recovery. Keep track of your reps and weights used, and aim to beat those numbers in your next session. Get ready to see some serious gains!
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