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Built At Home

By Melvyn Yeo

Experience
Advanced (3+ years)
Time
38 minutes/day | 2 days/week
Good for
Build Muscle, Gain Strength, Powerbuilding
Equipment
Weight Plate, 2 x Dumbbell, Flat Bench, Suspension (TRX), Other, Bodyweight, Incline Bench, Dips (Parallel) Bar, Barbell
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

Built At Home Workout information

In this workout, each exercise will be done for 6-8 repetitions followed by 90 seconds rest, this allows the build of muscle and strength. Ideally the individual has access dumbbells and rings for this program.


Using a load that allows you only six repetitions provides the heavy lift of the training.


DIRECTIONS: Frequency: Alternate the workouts for three total sessions per week. Rest a day between each.

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Workout 1

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Weighted Pullup demonstrationPlay Weighted Pullup demonstration
3 sets, 6-8 reps, (rest 90s)
Rings if the individual has
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
3 sets, 6-8 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Suspension Push-up demonstrationPlay Suspension Push-up demonstration
3 sets, 6-8 reps, (rest 90s)
Rings if the individual has rings
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Nordic Hamstring Curl demonstrationPlay Bodyweight Nordic Hamstring Curl demonstration
3 sets, 6-8 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Lateral Raise
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Incline Triceps Extension demonstrationPlay Dumbbell Incline Triceps Extension demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Workout Day 2

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Dips demonstrationPlay Dips demonstration
1. Dips
3 sets, 6-8 reps, (rest 90s)
Weighted if possible
Time between exercises: 60s
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 sets, 6-8 reps, (rest 90s)
6-8 repetitions per leg
Time between exercises: 60s
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
3 sets, 6-8 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Press using Neutral Grip
3 sets, 6-8 reps, (rest 90s)
Shoulder press
Time between exercises: 60s
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Circuit
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
3 sets, 10-12 reps, (rest 60s)
With Dumbbells
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/30/2018, UTC


Last Updated: 7/12/2021, UTC

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