Home Bodybuilding programs from beginner to elite level

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When people think of strength training, they often imagine going to the gym to do cardio or lift weights. But the truth is, you don't need a gym membership or even a lot of equipment to sweat it out, build muscle, and lose weight (if that's your goal).

If done correctly and regularly, the beginner, intermediate, and advanced home exercises below can be just as effective as an indoor workout.

The first two training programs (Beginner and Intermediate) include full-body, no-equipment sessions to work all major muscle groups. The last two dumbbell programs (advanced and elite) consist of split sessions that focus on two or three muscles. If you are starting out in bodybuilding, do a beginner level program for 12 to 16 weeks and then move on to the next program and so on.

• Click on the exercise title for a detailed explanation of performing the movement.
• Click on the icon temporary To start a countdown of the remaining rest time before your next set.
• When the number of repetitions is specified with the range, perform the maximum number of repetitions without compromising your exercise technique.

Home training at beginner level

This program is divided into two sessions, A and B, performed twice a week, for a total of 4 sessions. If you want to do a cardio session, choose a low-intensity session on your rest days. Avoid doing long sessions such as half marathons or marathons, as this will hamper your recovery.

Session A

Session B

Burpee

• 4 sets of 8 to 10 repetitions
• Rest time 2 minutes

Like the previous programme, the Intermediate level program is divided into two sessions, A and B, conducted twice a week for a total of 4 sessions per week.

Session A

Session B

Burpee

• 5 sets of 10 to 15 repetitions
• Rest time 1 minute

scissors

• 4 sets of 15 to 20 repetitions for each leg
• Rest time 1 minute

Advanced home exercise

An advanced at-home program requires investing in a pair of dumbbells and an adjustable bench. The program is divided into 3 push, pull and leg sessions performed twice a week, i.e. 6 sessions per week with one day of rest. Ideally, rest is taken between push/pull/leg cycles.

If your schedule doesn't allow you to do these six sessions, you can alternate between one session and one day of rest (Push Session Day / Rest Day / Pull Session Day / Rest Day / Old Session Day / Rest Day).

• Payment/payment movements: Pectoralis, triceps and anterior deltoids.
• Swipe/drag movements: Back, biceps and posterior deltoids.
• Leg/leg movements: Quadriceps, glutes, hamstrings and calves.

The abdominal girdle (abs, obliques and lumbar muscles) will be exercised at the beginning of the session in turns. The abdominal muscles with the push session, the oblique muscles with the pull session, and the lower back with the legs session.

This program requires you to familiarize yourself with the concept of RPE to calculate your expenses. RPE is an abbreviation for “Rating of Perceived Exertion” which can be translated as “level or index of perceived exertion”. Help yourself with this correspondence table RPE / number of repetitions Calculates your loads, based on the maximum theoretical load. Maximum load in bodybuilding (called 1RM or 1 repetition max) is the maximum weight you can lift, pull or push in one repetition.

Payment session

Sweater session

Heritage session

Leg curls with dumbbells

It is performed on a flat or incline bench. It can also be done on the ground.

• 4 sets of 10 to 15 repetitions.
• RPE8
• Rest time 1 minute 30

Elite level home training

An elite level program requires investment in a barbell and a pull-up bar. The program is divided into 4 sessions spread over one week according to your schedule. An additional session, a full-body session, is offered for the more adventurous.

Back/biceps session

Pectoral/triceps session

Quadriceps/hamstrings session

Superman

• 4 sets of 10 to 15 repetitions
• RPE8
• Rest time 1 minute

Shoulders/calves session

Windmill

• 4 sets of 10 to 15 repetitions on each side
• RPE8
• Rest time 1 minute 30

Bonus session: full body

RPE / Correspondence table number of iterations

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