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    Home Workout Plan

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    sariyakhan720

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    © All Rights Reserved
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    Home Workout Plan

    Uploaded by

    sariyakhan720
    9 views3 pages

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    9 views3 pages

    Home Workout Plan

    Uploaded by

    sariyakhan720

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 3

    6-Day Home Workout Plan for Muscle Gain & Core Training

    This 6-day structured home workout plan is designed to help you gain weight and build muscle with

    a focus on core and abs. Stick to it for 8-12 weeks while eating a caloric surplus to support muscle

    growth.

    Weekly Schedule

    Day 1 - Upper Body Strength

    Day 2 - Core & Abs

    Day 3 - Lower Body Strength

    Day 4 - Rest or Active Recovery

    Day 5 - Full Body Circuit

    Day 6 - Core & Abs

    Day 7 - Rest

    Day 1: Upper Body Strength

    1. Push-ups - 4 sets of 8-12 reps

    2. Incline Push-ups - 3 sets of 10 reps

    3. Chair Dips - 3 sets of 8-10 reps

    4. Pike Push-ups - 3 sets of 8-12 reps

    5. Plank to Push-up - 2 sets of 30 seconds

    Day 2: Core & Abs

    1. Crunches - 3 sets of 20 reps

    2. Bicycle Crunches - 3 sets of 20 reps (each side)


    3. Leg Raises - 3 sets of 12 reps

    4. Russian Twists - 3 sets of 20 reps

    5. Plank Hold - 2 sets of 45 seconds

    Day 3: Lower Body Strength

    1. Bodyweight Squats - 4 sets of 10-12 reps

    2. Lunges - 3 sets of 8 reps per leg

    3. Step-ups - 3 sets of 10 reps per leg

    4. Glute Bridges - 3 sets of 12 reps

    5. Wall Sit Hold - 2 sets of 30 seconds

    Day 4: Rest or Active Recovery

    Go for a walk or light jog, or do yoga/stretching for recovery.

    Day 5: Full Body Circuit

    1. Push-ups - 3 sets of 10-12 reps

    2. Squats - 3 sets of 12 reps

    3. Chair Dips - 3 sets of 8-10 reps

    4. Leg Raises - 3 sets of 12 reps

    5. Plank Hold - 2 sets of 45 seconds

    (Perform exercises back-to-back with minimal rest, repeat the circuit 2-3 times.)

    Day 6: Core & Abs (Intense Focus)

    1. Mountain Climbers - 3 sets of 20 seconds

    2. V-Ups - 3 sets of 12 reps

    3. Plank with Shoulder Taps - 3 sets of 20 reps


    4. Leg Raises with Pulse Up - 3 sets of 10 reps

    5. Side Plank Hold - 2 sets of 30 seconds per side

    Day 7: Rest / Recovery

    Allow your body to rest fully to promote muscle growth and recovery.

    Additional Tips for Weight Gain and Muscle Growth

    1. Caloric Surplus: Ensure you eat more calories than you burn.

    2. Protein Intake: Aim for 1.5-2 grams of protein per kilogram of body weight daily.

    3. Sleep: Get at least 7-8 hours of sleep for muscle recovery.

    4. Progressive Overload: Gradually increase reps or sets as you get stronger.

    5. Supplement if needed: Consider adding a protein shake or high-protein snacks.

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