Built At Home

By Melvyn Yeo

	Advanced (3+ years)
	45 minutes/day \| 2 days/week
	Build Muscle, Gain Strength, Powerbuilding
	Weight Plate, 2 x Dumbbell, Flat Bench, Suspension (TRX), Other, Bodyweight, Incline Bench, Dips (Parallel) Bar, Barbell Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Workout 1

Day 2:

Workout Day 2

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Workout 1

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Exercise	Sets	Reps	Rest
1.Weighted Pullup See Exercise Notes	3 sets	6-8 reps	90s
2.Dumbbell Bulgarian Split Squat	3 sets	6-8 reps	90s
3.Suspension Push-up See Exercise Notes	3 sets	6-8 reps	90s
4.Bodyweight Nordic Hamstring Curl	3 sets	6-8 reps	90s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Dumbbell Lateral Raise	3 rounds	12-15 reps	0s
5B.Standing Hammer Curl	3 rounds	12-15 reps	0s
5C.Dumbbell Incline Triceps Extension	3 rounds	12-15 reps	60s

Workout Day 2

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Exercise	Sets	Reps	Rest
1.Dips See Exercise Notes	3 sets	6-8 reps	90s
2.Walking Dumbbell Lunge See Exercise Notes	3 sets	6-8 reps	90s
3.Bent Over Two-Dumbbell Row	3 sets	6-8 reps	90s
4.Seated Dumbbell Shoulder Press using Neutral Grip See Exercise Notes	3 sets	6-8 reps	90s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Barbell Romanian Deadlift See Exercise Notes	3 rounds	10-12 reps	0s
5B.Seated Dumbbell Biceps Curl	3 rounds	10-12 reps	0s
5C.Rear Delt Raise	3 rounds	10-12 reps	60s

Date Created: 12/30/2018, UTC

Last Updated: 7/12/2021, UTC

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