Home circuit workouts for men for muscle gain and definition

Author: Timko Ilya - master of the whole project and fitness trainer.
2015-02-23

Target of the workouts: mass gain or definition

Objectives of the workouts:

1. Detailed muscle training
2. Burning fat
3. Developing muscular endurance

Methods of execution: in a circle

Duration: approximately 2 months.

Difficulty: (extreme)

Equipment:

• Dumbbells.
• Barbell.
• Pull-up bar.
• Bench with adjustable backrest.
• Barbell stands (not mandatory).

Dumbbells, either fixed-weight or adjustable. If you don’t have a barbell, you can replace exercises with their dumbbell equivalents. Instead of a bench, you can also use stools or other home appliances.

This plan is incredibly challenging. In each workout, you will work on only 1-2 muscle groups, but you will do so using the circuit method. This means you will perform one set of each exercise without rest, essentially going through all the exercises in a circuit. Afterward, you will rest for 4-5 minutes and then start a new circuit.

The emphasis of this complex is somewhere between muscle gain and definition. The clear division of muscle groups will undoubtedly contribute to their growth, while the circuit method of training stimulates fat burning. Therefore, whether you will be focusing on fat loss or gaining weight ultimately depends on your diet.

Start with 4 circuits, but ideally, there should be 5. Each workout is designed to last about 50 minutes. As you can see, the workouts will be short but VERY challenging and intense. If anyone feels that 2 exercises for the abs are insufficient, you can include ab exercises in the second and fourth workouts. However, I believe that this is unnecessary.

Next to each exercise, the number of repetitions is indicated. You can reduce weights in the last circuits due to fatigue, but the number of repetitions should not drop below 8-10. In this program, intensity and work volume are more important than weight.

The order of the workouts matters. However, you can try switching them around. The important thing is to avoid having the "chest-back" workout immediately follow the "biceps-triceps" workout.

I suspect that at first, your muscles will feel extremely sore. Therefore, it is crucial to do a good stretch for the muscles you worked on after each workout. If someone wants to add cardio (for example, jumping rope or a home cardio machine), you can do so at the end of the workout for 15-20 minutes, provided you still have the energy left. ))

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