💪 House of Gains💪

8-Week At-Home Muscle-Building Plan (5 Days/Week)

Goal: Build lean muscle mass using bodyweight (and optional resistance)
Equipment: Bodyweight (optional: resistance bands, dumbbells, pull-up bar)

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🗓️ Weekly Schedule

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📈 Program Structure

Each week builds on the last by:

• Increasing reps or sets

• Adding time-under-tension (slower reps or holds)

• Including advanced variations (like push-up to pike press or Bulgarian split squats)

 

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✅ Monday – Upper Body (Push Focus)

• Push-Ups – 4×10–20

• Incline Push-Ups (feet elevated) – 3×8–12

• Shoulder Taps – 3×30 sec

• Triceps Dips (chair/bench) – 3×10–15

• Wall Handstand Hold (or pike push-up) – 3×30 sec

• Week 5+: Add resistance band/dumbbells if available

 

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✅ Tuesday – Lower Body (Quads & Glutes)

• Bodyweight Squats – 4×15–20

• Bulgarian Split Squats (each leg) – 3×8–12

• Glute Bridges – 4×15

• Wall Sit – 3 rounds x 45 sec

• Calf Raises – 4×25

• Week 5+: Add jump squats or resistance

 

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✅ Wednesday – Core & Mobility

• Plank – 3×45 sec

• Bicycle Crunches – 3×20 reps

• Leg Raises – 3×12

• Hollow Body Hold – 3×30 sec

• Seated Forward Fold – 3×30 sec

• Cat-Cow + Child’s Pose – 3 min

• Week 6+: Try adding V-ups or weighted core moves

 

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✅ Thursday – Upper Body (Pull & Arms)

• Inverted Rows (under table or bar) – 4×8–10

• Bicep Curls (bands or light weights) – 3×12–15

• Resistance Band Rows – 3×12

• Rear Delt Raises (band or cans) – 3×12

• Isometric Curl Hold – 3×20 sec

• No equipment? Use towels for rows + resistance

 

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✅ Friday – Full Body + Plyometrics

• Jump Squats – 4×12

• Push-Up to Shoulder Tap – 3×10

• Burpees – 3×12

• High Knees – 3×30 sec

• Lunge Jumps (or alternating reverse lunges) – 3×10

• Core Finisher: Flutter Kicks + Plank – 3 rounds

 

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📅 Progression Plan by Week

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🥗 Nutrition Tip for Muscle Gain (Even at Home)

• Caloric Surplus: ~10–15% over maintenance

• Protein: ~1g per lb of bodyweight

• Stay hydrated and sleep 7–9 hours/night