Home universal workout plan for men

Home training for men: a program for all occasions

To choose a set of workouts, you must first determine the main goal that you want to achieve. Lose excess fat, pump up muscles, make your body more resilient and strong, just improve your health? Start from your own expectations and adjust the scheme to suit yourself, then the exercises will bring maximum benefit.

To choose a program for exercising at home, focus on the following subtleties:

1. To lose weight, it is better to choose intense cardio exercises - they activate the fat burning process.
2. Strength fitness is suitable for pumping various muscle groups. The exercises can be performed immediately without equipment, and then gradually increase the load with weights.
3. To improve the general condition of the body, try basic exercises for beginners. With their help, you will quickly get your body in shape and be able to concentrate on more complex fitness workouts.

Important! The above classification is very conditional: by doing any of the proposed methods, you will still burn calories, which means you will lose weight, and your muscles will tone up one way or another. But the process will go much faster if you choose the right exercise program and strictly adhere to it.

Basic workouts for every day for beginners

If professional bodybuilding is not yet part of your plans, and the main goal is to improve the condition of the body and tighten the body, classical exercises for all muscle groups will be quite enough. Where should a newbie start? You can choose any training application, find a bunch of videos on the Internet, or use a ready-made complex for every day:

The above exercises for men to do at home are carried out without equipment or other devices, but if they seem too easy to you, you can use weights - this will make the pumping more intense. Repeat them at least 3 times a week - and within a month or two you will be able to move to a new level. However, this complex can be used later as a daily warm-up, reducing the number of sets to 1.

Home workout program for men without equipment. Is it possible to pump up at home without exercise equipment?

Keeping a fitness diary is a great way to discipline yourself and also celebrate your progress.
To train at home you will need the following equipment:

If desired, you can use additional sports equipment:

What you need to grow muscles: the basics

" Goals. Before you start training, it is important to set goals and choose the appropriate program. " Control. For self-control, it is recommended to enter a daily plan in a fitness diary, as well as the exercises performed, the number of repetitions, the number of hours of sleep and the daily diet. " Nutrition. To gain muscle mass and increase muscle definition, it is important to consume a sufficient amount of protein. Carbohydrates provide energy to perform exercise. Fats are necessary for the absorption of vitamins. » Water is necessary to maintain the vital functions of the body. It is recommended to drink up to 2.5 liters of water per day, as well as 1-1.5 liters during intense training. » Emphasis on basic exercises. For beginners, it is better to include 2-3 basic multi-joint exercises in the program that work the maximum number of muscles. The base will help tone your entire body. » The number of workouts at home should be 3-4 times a week for 60-90 minutes, including warm-up and cool-down. » The frequency of repetitions must be adequate to physical fitness. To pump up without iron at home, it is better to start with 3-4 sets of 8-12 repetitions. Gradually increase the frequency to 7-8 sets of 12-15 repetitions. » Cardio. Anaerobic exercises warm up the body well, pumping up the heart and endurance. " Speed. Exercises to build strength are performed quickly. " Rest. New muscle fibers grow during rest, so you should set aside time for relaxation.

Functional Training: List of Exercises for Beginners

Another way to strengthen skeletal muscles and achieve a toned figure is functional training. So you won’t build muscle and won’t be able to swing like a bodybuilder - this complex is aimed rather at developing agility, strength, endurance and coordination of movements. The basis of such training will be:

• Bodyweight exercises: squats, pull-ups, push-ups.
• Imitation of covering a distance: running in place or on a treadmill, or an exercise bike.
• Weighted exercises: dumbbell squats, deadlifts, snatches, clean and jerks, etc.
• Working with equipment: exercises on a fitball, with an expander, etc.

If you decide to focus on this particular area, try to create the best daily program for yourself, focusing on your initial physical level. Gradually you can increase the frequency and intensity of exercises or add weights.

Fat Burning Training System

Exercising at home is a great way to lose weight and get in shape. Cardio exercises are considered optimal for this: they not only accelerate lipid metabolism, but also improve heart function, increase endurance and help strengthen the core.

A special feature of cardio is a certain heart rate in the range of 130-150 beats per minute. In this range, on the one hand, the cardiovascular system is not overloaded, and on the other hand, calories are spent more efficiently. To track your heart rate, you can use a fitness bracelet or heart rate monitor, and if you don’t have them at hand, measure your heart rate between exercises.

When doing cardio, you need to wear comfortable sneakers - they will provide stability to your feet and protect your joints from damage. If you have signs of varicose veins on your legs, you can wear compression gaiters. Otherwise, there are no restrictions on clothing - choose any comfortable set and start training.

Fat burning workouts at home for men: approximate weekly plan

If you are just starting to get acquainted with cardio, try to practice exercises that will help you awaken your body and start pumping from scratch:

• Burpee combines squats, planks and then jumping. The complex helps pump up the muscles of the abs, arms and back.
• The rock climber is performed in the prone position. At the same time, you should alternately pull your knees to your chest, without losing the fast pace. This way you can quickly tighten your body, strengthen the muscles of your arms, legs and abs.
• Jumping up is a classic combination of jumping and squatting. Perfectly strengthens the hips and back and promotes rapid fat burning.
• Jumping rope (or without it) is another type of intense exercise for weight loss.
• Boxing and kicking are a great combination for building your shoulders and hips.

Dilute these exercises with traditional raises of arms and legs, overlapping walking, pulling up the knees, and planks - and you will have an excellent complex for exercising at home. And if the urge to experiment has not yet awakened, use the ready-made training schedule for the week:

Allow 30 seconds for each exercise, then take a 15-second break. You can take a longer break between rounds - from 30 seconds to 1 minute, depending on the degree of fatigue. On the first day, two circles will be enough, and after the body adapts, the duration of the workout can be increased.

Don't do cardio every day - your muscles won't have time to recover. The optimal regimen is every other day, that is, 3-4 times a week.

Important! If you have too much excess weight, and the last time you thought about sports was in school physical education lessons, you should not immediately start intense training - this can be harmful to your joints and heart. To begin with, you should exercise a little at a time, while simultaneously losing weight through nutritional correction, and only after that move on to pumping.

Home workout program for men. Easy option.

1. Take a lying position, raise and extend your left arm forward, stay in this position for 5 seconds, lower it and extend the other forward. Then lift your legs up one at a time, also holding them for up to 5 seconds.

2. With your feet shoulder-width apart, step one foot far forward. Squat down so that your front thigh is parallel to the floor. Return to the starting point, repeat alternately.

3. Lying down, place your bent legs under a support. With your back rounded, lift your torso toward your knees.

4. Lie on your stomach with your arms extended forward. Raising your chest, pull your hands towards your shoulders. While squeezing your buttocks and abs, lift your hips off the floor.

5. Lying emphasis. You can lean on a low support. Do push-ups.

Male workout with equipment

Are exercises without exercise equipment already easy? Congratulations! So, it’s time for you to worry about buying equipment. The ideal basic set for guys who dream of a muscular body includes:

• barbell and/or dumbbells;
• pull-up bar;
• expander;
• weights for legs.

Advice! It’s better to buy collapsible dumbbells with several discs - this way you can gradually increase the load without spending money on new equipment.

If the use of a barbell and weights usually does not raise questions, then not everyone knows how to work with an expander. Try a couple of basic exercises that will help pump up the muscles of your back and arms:

• Vertical traction. This exercise is performed in exactly the same way as pulling a block on a simulator, only an expander acts as a cable with weights. To do this, throw it over the bar so that the handles reach exactly to your outstretched arms, and gradually lower your hands to chest level, pulling on the expander.
• Horizontal thrust. The principle of operation in this case is the same as in the previous exercise, only the expander should be secured not from above, but from the front, and pulled up to waist level.
• Shrugs. Step on the expander, and then gradually pull the handles up, working with your shoulders.
• Extension. The principle is the same, only the arms should be extended forward and the body tilted 50-60 degrees. The handles should be tightened by straightening the back.

If you're ready to take your equipment to the next level, use the following training plan as a base, with 30-second breaks between each set:

Advice! If you feel very tired, slow down and increase the rest period to 40-45 seconds. Remember: the main thing is systematic training, and not a one-time strain.

Daily training according to the proposed complex will not allow the muscles to recover, so the optimal schedule should include 3 sessions per week. By gradually strengthening your body, you can increase the number of sets and reduce the rest periods between each exercise.

Rocking at home: strength exercises for different muscle groups

Do you want a pumped up body like a bodybuilder? Then it’s time to move on to strength training, which will help work each muscle group separately. The schedule in this case will remain standard - every other day, since the main muscle growth occurs not during exercise, but at night, when the body is resting. The recovery period is important so as not to drive the muscles into a state of overtraining - then their growth, contrary to expectations, will slow down.

A weekly home workout program might look like this:

Important! Intense complex training involves a minimum break between each set (10-15 seconds), but if you find it difficult, you can increase this interval. The main thing is to strictly adhere to the scheme, and then each time the loads will be easier.

Home workout program for men is a super option

1. Take a lying position. Jump to a crouching position and back.

2. Holding the support with one hand, we alternately do pistol squats

3. Lying on your back, legs raised together to a 90-degree angle with your torso. Extend your arms away from your body. Rotating the pelvis, move the legs from left to right and back.

4. Elbow plank

5. Sit on the floor with your back to a chair or other support. Place your hands on a support. Push ups.

It’s interesting that the famous fitness expert B.J. Gaddur writes about training at home in his book: “I’m tired of listening to the chatter of people working out on neighboring exercise machines. I'm tired of standing in line and waiting for the machine I need to become available. Tired of sharing your study space with other people. I was annoyed by guys in “personal trainer” shirts who tried to explain to me what I needed. “No more gyms,” I told myself.