Free personalized workout plan

Built At Home

By Melvyn Yeo

Experience

Intermediate (2-3 years)

Days per week

2 days

Time

61 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

Built At Home Workout informationIn this workout, each exercise will be done for 6-8 repetitionsfollowed by 90 seconds rest, this allows the build of muscle and strength. Ideally the individual

Show More

Equipment

Barbell, Bodyweight, Dumbbell, Other, Suspension (TRX), Weight Plate

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

61 minutes

Genders

Female, Male

Days per week

2 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

Built At Home Workout informationIn this workout, each exercise will be done for 6-8 repetitionsfollowed by 90 seconds rest, this allows the build of muscle and strength. Ideally the individual

Show More

Equipment

Barbell, Bodyweight, Dumbbell, Other, Suspension (TRX), Weight Plate

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Workout Overview

Week 1

Day 1: Workout 1

Day 2: Workout Day 2

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

Perform Weeks 1-4

Workout 1

Scroll to top

ExerciseSetsRepsRestNotes
1. Weighted Pullup
Weighted Pullup
3 sets6 - 8 reps90s
Rings if the individual has
2. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
3 sets6 - 8 reps90s
3. Suspension Push-up3 sets6 - 8 reps90s
Rings if the individual has rings
4. Nordic Hamstring Curl (Bodyweight)3 sets6 - 8 reps90s
5A. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets12 - 15 reps60s
5B. Standing Hammer Curl3 sets12 - 15 reps60s
5C. Dumbbell Incline Triceps Extension
Dumbbell Incline Triceps Extension
3 sets12 - 15 reps60s

Workout Day 2

Scroll to top

ExerciseSetsRepsRestNotes
1. Dips
Dips
3 sets6 - 8 reps90s
Weighted if possible
2. Walking Dumbbell Lunge3 sets6 - 8 reps90s
6-8 repetitions per leg
3. Bent Over Two-Dumbbell Row3 sets6 - 8 reps90s
4. Seated Dumbbell Shoulder Press using Neutral Grip
Seated Dumbbell Shoulder Press using Neutral Grip
3 sets6 - 8 reps90s
Shoulder press
5A. Romanian Deadlift3 sets10 - 12 reps60s
With Dumbbells
5B. Seated Dumbbell Biceps Curl
Seated Dumbbell Biceps Curl
3 sets10 - 12 reps60s
5C. Rear Delt Raise3 sets10 - 12 reps60s

Date Created: 12/30/18, 12:34 PM


Last Updated: 8/17/20, 4:39 PM

Similar Workouts

More Workouts by Melvyn Yeo

Similiar full body workouts

Workouts with similar equipment

2 day workouts that are 61 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.