Home workout plan for building muscle with a barbell and dumbbells

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-09-23

Target of the workouts: mass gain

Objectives of the workouts:

1. Increase in overall muscle mass
2. Development of muscle strength
3. Improvement of body shape

Methods of execution: separately

Duration: approximately 2 months.

Difficulty: (average)

Equipment:

• Dumbbells.
• Barbell.
• Pull-up bar.
• Dip bars.
• Stools instead of a bench, or the bench itself.
• Barbell stands (not mandatory).

This plan is designed for men who want to gain muscle mass at home. The plan is universal in terms of fitness level.

If you don’t have all this equipment, you can check out a similar plan using only dumbbells, a pull-up bar, and dip bars. Alternatively, you can read the article What dumbbells, barbells, and racks are best to buy for home and purchase the missing "iron".

The plan can definitely be followed by beginners, but it includes exercises with quite a high level of difficulty. Make sure to watch the videos. For new exercises, start with light weights until you learn the correct technique.

As you can see, there are no secret or complicated techniques. It’s a standard scheme. In each workout, you’ll target two muscle groups. Each muscle group is trained once a week. Great emphasis is placed on the back and legs since muscle mass increases by two-thirds due to these muscles.

The number of sets indicated next to each exercise includes warm-up sets. The number of repetitions should vary from workout to workout within the ranges specified next to the exercises. Each session should take about 1 hour and 30 minutes on average. Rest time between sets in basic exercises is 2 – 4 minutes, while in auxiliary exercises, it is 1.30 – 2.30 minutes.

Ideally, the easiest workout is the second one. There, we only train the arms, which means we expend the least amount of energy. As with any other plan, I recommend following it for about two months. If you eat properly and rest enough, you should gain about 4 – 6 kg.

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For the entire workout:
 
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