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Built At Home

By Melvyn Yeo

Experience
Intermediate (2-3 years)
Time
61 minutes/day | 2 days/week
Good for
Build Muscle, Gain Strength, Powerbuilding
Equipment
Barbell, Bodyweight, Dumbbell, Other, Suspension (TRX), Weight Plate
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 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


Workout 1

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Weighted Pullup
3 sets, 6 - 8 reps, (rest 90s)
Rings if the individual has
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
3 sets, 6 - 8 reps, (rest 90s)
Show Alternative Exercises
Suspension Push-up demonstrationPlay Suspension Push-up demonstration
3 sets, 6 - 8 reps, (rest 90s)
Rings if the individual has rings
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Nordic Hamstring Curl (Bodyweight) demonstrationPlay Nordic Hamstring Curl (Bodyweight) demonstration
3 sets, 6 - 8 reps, (rest 90s)
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Circuit
Dumbbell Lateral Raise
3 sets, 12 - 15 reps, (rest 60s)
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Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
3 sets, 12 - 15 reps, (rest 60s)
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Dumbbell Incline Triceps Extension demonstrationPlay Dumbbell Incline Triceps Extension demonstration
3 sets, 12 - 15 reps, (rest 60s)
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Workout Day 2

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Dips demonstrationPlay Dips demonstration
1. Dips
3 sets, 6 - 8 reps, (rest 90s)
Weighted if possible
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 sets, 6 - 8 reps, (rest 90s)
6-8 repetitions per leg
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Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
3 sets, 6 - 8 reps, (rest 90s)
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Seated Dumbbell Shoulder Press using Neutral Grip
3 sets, 6 - 8 reps, (rest 90s)
Shoulder press
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Circuit
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
3 sets, 10 - 12 reps, (rest 60s)
With Dumbbells
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Seated Dumbbell Biceps Curl
3 sets, 10 - 12 reps, (rest 60s)
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Date Created: 12/30/2018, UTC


Last Updated: 8/17/2020, UTC

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