Home Workouts To Gain Muscle

Warm-up:

– Jumping jacks: 2 sets of 30 seconds – Arm circles: 2 sets of 10 forward and 10 backward – Bodyweight squats: 2 sets of 15 reps

Strength Training:

– Push-ups: 3 sets of 8-12 reps – Bodyweight squats: 3 sets of 12-15 reps – Lunges: 3 sets of 10 reps per leg – Plank: 3 sets of 30-60 seconds hold

Lower Body Focus:

– Bulgarian split squats: 3 sets of 10 reps per leg – Glute bridges: 3 sets of 12 reps – Calf raises: 3 sets of 15 reps

Upper Body Focus:

– Push-ups (or incline push-ups for variation): 3 sets of 8-12 reps – Dumbbell or resistance band rows: 3 sets of 10-12 reps – Pike push-ups: 3 sets of 8-12 reps

Core Strength:

– Bicycle crunches: 3 sets of 15 reps per side – Russian twists: 3 sets of 15 reps per side – Plank with alternating leg lifts: 3 sets of 10 reps per side