5 Day Home Gym Muscle Building Workout
Just because you aren't using a commercial gym, doesn't mean you can't get an intense workout! We're big lovers of the home gym here at Major Fitness - here we've prepped a training plan that helps build a solid muscle foundation in just five days.
What's involved?
Many people have had to adjust their muscle-building routines due to local gym closures or a lack of time to visit their gyms. Their passion for training is so intense that a three or four-day workout split doesn't fully satisfy their training desires.
Our Major Fitness 5-day program offers sufficient intensive training —with two rest days for optimal recovery—that can be completed in your home gym if you have the necessary equipment. Here's the details:
WORKOUT SUMMARY
Main Goal
Build Muscle
Training Level
Beginner
Program Duration
8 weeks
Days Per Week
5
Time Per Workout
40 - 60 minutes
Equipment Required
Power Rack or Smith Machine, Barbell, Weight Bench
Target Gender
Male & Female
Required Equipment
You should be able to complete all the workouts with this basic equipment. If there is anything on this list that you don't have, go check out the Major Fitness Website to find equipment that you can work with. Here is what you will need for this routine:
- Power Rack or Smith Machine
- Weight Plates
- Barbell
- Adjustable Weight Bench
- T-bar
Workout Schedule
You can arrange this five-day training in various ways. One option is to train for five consecutive days and then take two days off. However, we recommend incorporating a rest day in the middle for better recovery. Such a split offers a good approach to organizing your weekly training schedule.
Tips:
1. Incorporate ab training on the day that is least fatiguing for the rest of your body; in this example, we've added ab exercises to your arms training day.
2. Reduce your rest intervals to 30 - 45 seconds if you can. If that feels too short, start with 60-second rest periods instead and gradually aim to reduce them to 30 - 45 seconds.
- Day 1 - Chest
- Day 2 - Back
- Day 3 - Shoulders
- Day 4 - Rest
- Day 5 - Arms & Abs
- Day 6 - Legs
- Day 7 - Rest
Day1: Chest
Exercise
Sets
Reps
Bench Press
4
8 - 12
High To Low Cable Fly
4
10 - 12
Incline Cable Fly
4
10
Dips
3
8 - 10
Day 2: Back
Exercise
Sets
Reps
Bent Over Row
4
8 - 12
Cable Straight Arm Pulldown
4
10 - 12
Landmine T-Bar Row
4
10
Shrugs
3
10
Day 3: Shoulders
Exercise
Sets
Reps
Seated Overhead Press
4
8 - 12
Front Raise
4
10
Cable Rear Delt Fly
4
10
Cable Lateral Raise
3
8 - 10
Day 5: Arms & Abs
Exercise
Sets
Reps
Cable Bicep Curls
4
10
Cable Overhead Tricep Extension
4
10
Overhead Bicep Curls
3
10(Each Side)
Tricep Extension
3
10 - 12
Hanging Leg Raises
3
10
Landmine Twist
3
10
Day 6: Legs
Exercise
Sets
Reps
Back Squat
4
8 - 12
Romanian Deadlift
4
10
Leg Extension
4
10
Standing Calf Raise
3
8 - 10
Conclusion
There are several ways you can progress with this program. You might reduce rest times slightly to see if you can maintain the same volume of training in less time. Additionally, you can pair exercises to perform as supersets, such as doing back squats and front squats consecutively without rest. Of course, if you have access to more weights, increasing the load is another viable option to enhance the program's intensity.
Training at home is about making the most out of the options you have. Of course, overall, the last thing you should do is give up! We hope this program serves useful or at the very least, is inspiration for you to get back into training!
Training at home is about making the most out of the options you have. Of course, overall, the last thing you should do is give up! We hope this program serves useful or at the very least, is inspiration for you to get back into training!