Bodyweight Workout 1: Range and Tempo
- 1 Deep squat. Time 10min EMOM Reps 15. ...
- 2 Bulgarian split squat. Sets 5 Time 60sec Reps 60sec. ...
- 3 Squat jump with floor touch. Sets 3 Reps 15. ...
- 4 Bridge kick. Time 10min EMOM Reps 10 each leg. ...
- 5A Press-up burpee. Sets 10-1 ladder. ...
- 5B Jump lunge. ...
- 1A Spider-Man press-up. ...
- 1B Wide-grip pull-up.
Can I do hypertrophy training at home?
Here's an example of an hypertrophy program that should challenge most lifters. While you can do this three day split with just a chin up bar and a table, adding resistance in the form of bands or dumbbells can take your home workouts to the next level.
Can you gain muscle mass with home workouts?
Yes, bodyweight exercises can build muscle if you use the following principles: increase reps, decrease rest times, perform variations, train to failure, increase time under tension, and implement mechanical drop sets.