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30 Day Muscle Building Program at Home 💪

Muscle Building Program at Home

Muscle Building Program at Home

Raise your hand if you want more muscle and definition.

Yeah, that’s what we thought!

You’ve been asking for an easy to follow home bodybuilding calendar and it’s finally here. Resistance training is the best way to gain strength and reshape your physique by building muscle and burning unwanted body fat at the same time.

This program isn’t just for men, but for women too! No, you won’t get too bulky or too big – you just don’t have enough testosterone to get that way.

  • – Includes over 20 individual routines so you never get bored
  • – Simultaneously gain lean muscle, improve strength, and torch body fat
  • – Beginner through Advanced modifications provided
  • – Only requires a pair of dumbbells

For best results combine the muscle building program with one of HASfit’s meal plans.




MEAL PLAN:

Get the HASfit Muscle Building Meal Plan, Guide to Losing Fat, Vegetarian Meal Plan, or Vegan Meal Plan.

INSTRUCTIONS:

Start with day 1 and progress through the calendar by completing each workout in sequential order.

You’re encouraged to adjust the routines and plan to your specific needs and goals. You may repeat the bodybuilding plan as many times as you’d like. Try your best to increase the weight used for each exercise to prevent hitting a plateau.

FLEX OPTION:

Choose between Burn and Build flex options to customize the program to your goals. Burn allows your to torch fat and work on cardiovascular conditioning where choosing Build focuses on improving total body strength and power.

REST DAYS:

The work and rest days may be moved around to adapt to your schedule, but be sure to take 1 rest day per week. Your body needs rest to recover.

EQUIPMENT:

The only equipment required is two pair of dumbbells. This program uses muscle building techniques that require you to have at least one lighter and one heavier pair, so that you can change up the weight as needed. The weight you use will be totally dependent on your fitness level.

You’ll also have the opportunity to use a weight bench, stability ball, barbell, pull up bar, and resistance band, but again it is important for us to stress that they are not required.

 


Support HASfit here

Share your workouts and results using #HASfit or #HASfitTribe

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 30 Min Chest and Triceps Workout 30 Min Home Leg Workout 30 Min Back and Biceps Workout Flex Option Burn: 25 Min Cardio Abs Workout
OR
Build: 35 Min Strength Training Workout
OFF 20 Minute Dumbbell Chest Press 30 Minute Bodybuilding Leg Workout
+
8 Minute Six Pack Abs
Week 2 20 Minute Bodybuilding Back Workout 20 Min Home Bicep Workout with Dumbbells
+
17 Minute Home Triceps Workout
Flex Option Burn: 30 Minute HIIT Workout
OR
Build: 35 Min Strength Training Workout
OFF 17 Min Home Leg Workout Routine
+
15 Minute Abs and Obliques
25 Min Chest and Tricep Workout 30 Min Back and Biceps Workout
Week 3 20 Minute Shoulder Workout 30 Min Home Leg Workout
+
10 Minute Ab Workout 2
OFF Flex Option Burn: 30 Minute HIIT Tabata Workout
OR
Build: 28 Minute Total Body Strength
30 Min Chest and Triceps Workout 30 Min Back and Biceps Workout 15 Minute Leg Workout
+
12 Minute Obliques Workout
Week 4 Flex Option Burn: 30 Minute Cardio HIIT Workout
OR
Build: 35 Min Strength Training Workout
20 Minute Dumbbell Chest Press
+
20 Minute Shoulder Workout
20 Minute Bodybuilding Back Workout
+
20 Minute Butt Workout
OFF 30 Minute Bodybuilding Leg Workout
+
10 Minute Ab Workout
Flex Option Burn: 35 Minute HIIT Workout with Weights
OR
Build: 35 Min Strength Training Workout
20 Min Home Bicep Workout with Dumbbells
+
17 Minute Home Triceps Workout
Week 5 17 Min Home Leg Workout Routine
+
10 Minute Lower Abs Workout
OFF