How to create a home workout program. Variety of home workouts

Timko Ilya- the lord of the entire site and fitness trainer | more details >>

Genus. 1984 Trained since 1999 Trained since 2007. CMS in powerlifting. Champion of Russia and South Russia according to AWPC. Champion Krasnodar region according to IPF. 1st category weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Date: 2014-03-13 Views: 691 381 Grade: 4.8

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People often come to me with the question: “Help me create workouts for myself.” I have a slightly negative attitude towards such amateur activities, but I understand that it was, is and will be. Since not everyone has money for a coach. And there are also people who fundamentally want to do everything themselves. And there are gyms where there simply is not a single trainer. Or there is not a single intelligent coach (which is not so uncommon). In general, be that as it may, anyone who has at least a few months of training experience behind them is quite capable of creating their own personal plan. But if you are a complete beginner, then it will be much more difficult for you. After all, you don’t even know which muscles are trained by this or that exercise. Therefore, I recommend that such people use ready-made programs from this site. Well, for everyone else who wants to play the “be your own coach” game, let’s start slowly. And the first thing you must do:

I. Decide on the main goal of training

In total, training in the gym can pursue 5 main goals:

• Increase muscle mass and strength;
• Weight loss;
• Increased strength (without changing body weight);
• Relief (without changing body weight);
• Maintaining the achieved form.

In each of these directions, you can also highlight or emphasize individual parts of the body. But these are already nuances. In general, you should choose only one goal for yourself. Since it will not be possible to pursue several goals at the same time (for example, reduce your legs and increase your arms). You will simply be chasing several hares and not catching a single one.

II. Decide on the number of workouts per week

The number of workouts is determined by your goal and your capabilities (availability of free time, money and energy). If you just want to keep fit, then 2 workouts a week is enough. If you want to increase mass and/or strength, then it is advisable to do at least 3 workouts (although I know cases where people grew well even with 2 workouts). Well, when losing weight or getting toned, there should be at least 3 workouts. And ideally 4 - 5. But be that as it may, people, as a rule, are forced to rely on the availability of free time. Just don't deceive yourself. Soberly assess your capabilities and estimate how often you can visit the gym. After all, if you make a plan for 4 workouts a week, but only go 2-3 times, then you will have to redo the plan again.

III. Determine the method of doing the exercises

Personally, I identify 6 methods of performing exercises:

• (suitable for increasing strength and/or mass);
• (suitable for mass growth, weight loss and relief);
• (suitable for weight loss);
• (suitable for weight loss and relief).

Each method is suitable for one, 2 or even 3 purposes and is absolutely not suitable for the rest. But at the same time, for each goal there are 2 - 3 suitable method. Let’s say you can lose weight with supersets and circular method, and combined training. But grow the mass either using the separate method or supersets. And for strength (without increasing mass) only the separate method is suitable.

IV. Decide on a set of exercises

Write down all the exercises you want to do during your workouts. Moreover, it is better to immediately sort them by muscle groups. If you do not have enough experience, then problems may arise with this due to basic ignorance of anatomy and biomechanics. Well, as a hint, you can look at the article:. Or use MENU – EXERCISES. Where they are already sorted by body parts. The amount of exercise can vary greatly depending on your goals and amount of training. Let's say, if you train 2 times a week to stay in shape using a combined method, then 10 basic exercises (5 per workout) will be enough for you. If you are actively losing weight with supersets of 5 workouts per week, then the number of exercises can be 40 or even more.

V. Spread exercises throughout your workouts

After you have written out all the exercises, you need to distribute them among your workouts. How to scatter depends on the goal. – 1 – 3 muscle groups per workout (depending on the number of workouts). No more. That is, you don’t need to try to pump all the muscles in every workout. As a hint, you can read: . Weight loss– on the contrary, all muscles are trained a little at each workout. Here your task is to load the whole body and expend as much energy as possible. Relief– it is possible to divide by type, both when gaining weight, and by type, as when losing weight. It depends on the method of performing the workout, on the characteristics of your body and on the focus of your diet. Form support– well, there could be any option. Depending on how you achieved this shape: through weight loss or through weight gain.

VI. Determine the order of exercises

Next, you need to prescribe the order of performing the exercises, which also plays a big role. Especially when gaining weight. When losing weight - less, but still do not neglect this stage. When gaining mass and/or strength– you can put exercises in a block of 2–3 exercises one after another for one muscle group. Or you can alternate antagonist muscles (biceps - triceps, chest - back, etc.). In any case, at the end of the workout, you should maximally hammer exactly those muscles that you have planned for today. Weight loss– here the “block” is unnecessary and even harmful. You just need to alternate top and bottom. You can alternate antagonists. But, under no circumstances, not as a block. The load should jump from one muscle to another throughout the entire workout. This is the only way you can load your entire body. Relief– you can either block or alternate antagonist muscles. In some cases, alternating top-bottom is suitable. But this, in my opinion, is a little unsuitable for the terrain. - any option. Again, it depends on how you arrived at this form.

VII. Determine the number of sets and reps

Very important parameter. After all, it directly affects. How more weight and the lower the number of repetitions, the lower the intensity of the training and the less. I usually distribute approaches (including warm-up) and repetitions like this: When gaining weight– 3 – 5 sets of 6 – 12 repetitions in basic exercises. And 3 - 4 sets of 10 - 15 repetitions in auxiliary exercises. With increasing strength- 4 – 5 sets of 2 – 6 repetitions in basic exercises. And 3 sets of 8 - 12 repetitions in auxiliary exercises. Weight loss– 2 - 4 sets of 12 - 20 repetitions everywhere. Relief– 2 – 4 sets of 12 – 15 repetitions everywhere. Maintaining the achieved form– 3 – 4 approaches. The number of repetitions depends on your previous goal.

VIII. Plan to change the weight of the equipment during training

Well last stage– determine how your weights and number of repetitions will change from workout to workout. In the case of maintaining shape, relief or losing weight, this is not so relevant (although it also matters). But if you want to increase muscle mass or strength, then this is a very important parameter. And here, alas, everything is so individual and unpredictable that I cannot give anything specific advice in absentia. Read the articles: and. There you will be able to understand basic principles how it's all done.

Conclusion

Yes, as you yourself have seen, compilation training plan a very difficult process with a lot of nuances and different options. I have created over 1000 training programs in my life. Although this is a very approximate figure. But I never make a plan for a person until I personally train him for at least a month without a program. Only after 1 – 2 months do I know more or less exactly what is more suitable for this or that person. If you have trained for at least a few months, you also have some idea of ​​what suits you best and what you want to do with your body next. Therefore, thoughtfully and in the order in which I just told you, draw up your next training program. Well, for those who don’t want to bother, I can make up individual program training.

A lot of people various reasons cannot go to gyms. This may be due to lack of time, money, or simply there is no gym nearby.

This one is for those who want to develop their body at home. And you're on the right way- you can pump up at home! Of course, you won’t achieve great achievements, but you can easily keep your body in shape! And ours will help you with this.

But I would like to note that it is still better to study in gym. Here are the biggest arguments:

1. Atmosphere. In the gym you are ready to give 100%.
2. A complete set of necessary training equipment and equipment. Dumbbells, barbells, benches, Smith machine, a bunch of exercise equipment. All these simulators allow you to train with great efficiency and are worth big money. In addition, not every home has the space to arrange it all.
3. Partner. You will always find someone in the gym who will back you up or tell you what you are doing wrong.

To exercise at home you will need very little sports equipment:

1. Collapsible dumbbells
2. Horizontal bar
3. Stool

Let's not forget about the main thing - correct technique execution and systematic training.

Don't forget to warm up before training (10 minutes). Prepare your joints and muscles for the load - this is a mandatory requirement for training in the gym.

You will find a breakdown of the exercises under the program.

Monday

1. Joint warm-up. Tilts and turns of the head, rotation of the shoulders, elbows and wrists, tilts of the body to the sides and forward, rotation of the pelvis, extension of the hip to the side, rotation of the knees and feet. Perform 10 rotations (tilts) in each direction. The entire warm-up will take no more than 5 minutes.
2. Warming up(performed intensively):
   • Jumping Jacks - 30 seconds;
   • running in place - 30 seconds;
   • jumping rope - 100 times.
3. Power block:
   • classic push-ups - three sets of 10 times;
   • dumbbell press up - three sets of 15 times;
   • Bent-over dumbbell rows - three sets of 10 times on each arm;
   • squats - three sets of 20 times;
   • raising the pelvis on one leg - three sets of 10 times on each leg;
   • lifting the body on the press - three approaches of 20 times;
   • boat - 3 sets of 10 times;
   • classic plank - hold for 30 seconds, three approaches.
4. Stretching. Perform all stretching exercises for 30 seconds.

Tuesday

1. Joint warm-up.
2. Warming up
3. Circuit training #1. Do the exercises at a measured pace, try not to stop and keep rest to a minimum. Perform six rounds of the following exercises:
   • 5 push-ups;
   • 10 press raises;
   • 15 squats.
4. Circuit training #2. This workout is performed for time using the Tabata protocol. You do as many exercises as you can in 20 seconds, then rest for 10 seconds. You need to complete six circles. That is, you set the timer for 3 minutes and start.
   • burpee;
   • rock climber;
   • squats (first try jump squats, if you don’t have the strength to continue, do regular ones).
5. Stretching.

Wednesday - rest

Thursday

1. Joint warm-up.
2. Warming up.
3. Power block:
   • reverse push-ups - three sets of 10 times;
   • lunges - three sets of 10 times on each leg;
   • standing dumbbell swings - three sets of 10 times;
   • lifting the pelvis with support on a bench - three approaches of 10 times;
   • Bent-over dumbbell raises - three sets of 10 times;
   • leg lifts for the press - three sets of 20 times;
   • boat - three sets of 10 times;
   • classic bar → side bar to the right side → classic bar → side bar to the right left side- hold each for 30 seconds.
4. Stretching.

Friday

1. Joint warm-up.
2. Warming up
3. Circuit training #1. Perform the exercises at a measured pace, try not to stop and keep rest to a minimum. Perform six rounds of the following exercises:
   • 5 push-ups with wide arms;
   • 5 reverse push-ups;
   • 10 jump squats;
   • 30 seconds plank + 30 seconds rest.
4. Circuit training #2. You do as many exercises as you can in 30 seconds, then rest for 30 seconds. Do two circuits:
   • burpee;
   • jumping rope;
   • rock climber;
   • Jumping Jacks;
   • alternating legs in a lunge.
5. Stretching.

Saturday and Sunday

Rest and recover. You can either stretch.

Strength block of home training program

Push-ups

This universal exercise for pumping triceps and pectoral muscles. Try to immediately perform push-ups correctly: your elbows are at an angle of 45 degrees, your abs and buttocks are tense, and your body is a straight line.

If you can't complete full push-up lying down, place your feet on your knees. It happens that it is difficult for you to do push-ups on your feet, but too easy on your knees. In this case, perform as many push-ups as you can while lying down, and then go to your knees.

In push-ups with wide arms, the emphasis shifts to pectoral muscles, and the triceps receive less load.

Reverse push-ups

This exercise also helps work the triceps and pectoral muscles. Turn your back to a static support, such as a chair, place your hands on it with your fingers facing you and do push-ups.

You can bend your legs at an angle of 90 degrees or straighten them completely, the latter option is more difficult. Try to lower yourself until your shoulders are parallel to the floor. But don’t overdo it with depth: it could result in injury.

This exercise allows you to work your middle deltoids. Spread your arms, slightly bend your elbows, do not raise your shoulders.

If you don’t have dumbbells (small dumbbells cost about 200-300 rubles, set ones are more expensive, but you can buy them second-hand), take one and a half or two liter bottles of water. Of course, this is a small weight, but it will be enough for a start.

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This exercise engages the posterior bundles deltoid muscles. Take dumbbells or water bottles, bend over so that your body is almost parallel to the floor, bend your elbows slightly and spread your arms.

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Take dumbbells or bottles of water in your hands, bend your elbows, lift the dumbbells slightly above shoulder level and turn your palms away from you - this starting position. From it you squeeze the dumbbells up and lower them back.

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This exercise works through latissimus muscles backs. Take a dumbbell or a water bottle, find a stable and long enough support, for example two standing nearby chair.

Take weights to right hand, go to the support, place it on it left leg, bent at the knee, and left hand. Lower your hand with the weight down, and then pull it towards your belt, feeling how your back muscles tighten.

You don’t have to put one leg on the support, but simply lean on your hand. The main thing is to tilt your body well. The closer to parallel with the floor, the better the latissimus dorsi muscles are loaded. Otherwise, more load is placed on the rear deltoid muscles.

Squats work well on the front of the thighs and gluteal muscles. Try to go deep, but at the same time keep your back straight, do not lift your heels off the floor, and spread your knees. Turn your toes 45 degrees.

Lunges also work the gluteal muscles and quadriceps well. It is more convenient to perform them on the spot at home. Take a step forward, touch the floor with the knee of your back leg and return to the starting position.

The angle at the knee of the front leg should be 90 degrees. Make sure that your knee does not go beyond your toe.

This exercise works the gluteal muscles well. Lie on the floor on your back, bend one leg at the knee and place it on the heel, straighten the other. Raise and lower your pelvis, feeling your gluteal muscles tighten. Then switch legs.

Another activation exercise gluteal muscles. Rest your shoulders on a sofa or chair, bend your knees, place your feet on the floor. Raise your pelvis so that your body is parallel to the floor, and then lower yourself.

This is popular and effective exercise to work the rectus abdominis muscle. Lie on the floor with your knees bent and on a raised platform. Select the height so that the angle at the knee is 90 degrees. Perform the exercise by raising and lowering your body.

This exercise works the lower part of the rectus abdominis muscle. Lie on the floor on your back, raise your legs and bend your knees at an angle of 90 degrees - this is the starting position. Lift your pelvis off the floor and lift your legs up, then lower back down to the starting position and repeat.

Stand in a lying position, with your hands directly under your shoulders. Tighten your abs and buttocks so that your body is extended in one line. Hold this position for the specified amount of time. The photo above shows two positions: on the left is a regular plank, on the right is a side plank. You can combine them.

Contrary to popular belief, training at home can also be very useful and effective. They are suitable for those people who do not plan to recruit large number muscles, but just want to pump up.

Home bodyweight workouts for men

Many people are sure that they can build muscles only with the help of sports equipment. At the same time, use own weight may be no less effective. This requires a proper home workout program for men. But you must understand that in this case you will not be able to gain a lot of muscle mass. But to support yourself in sports uniform it will turn out perfect. Also practice with own weight makes sense for beginner athletes who do not yet have muscles.

Bodyweight training is also perfect for girls. However, if you experienced athlete, but are on a business trip, you can stay in shape with a home workout program for men with their own weight. The presented set of exercises is aimed at developing all the muscles of the body. It will help you not only maintain muscle tone, but also burn fat, which is very important for girls.

1. Push-ups. This movement allows you to actively develop the muscles of the upper body. When performing it, the triceps, chest muscles, and stabilizers are involved. And also the anterior deltas. First you need to increase the number of repetitions, and then you will have to find an opportunity to use weights. Let's say a backpack with a load can help you with this.
2. Push-ups between chairs. The movement allows you to strengthen the triceps and for this there is no need to use a special sports equipment. Just place two chairs (bedside tables) next to each other and perform the movement. It is important to choose items that are as durable as possible.
3. Incline push-ups. The movement is performed in the same way classic push-ups, but your feet must be placed on an elevated platform. As a result, the main load will fall on the chest muscles.
4. Pull-ups. An excellent movement that allows you to effectively work out the latissimus dorsi muscles. When you can perform 12 repetitions, you should start using weights.
5. Pull-ups, reverse grip. The technique is similar to the previous exercise, but you need to use a reverse grip with your palms facing you. The movement helps develop the biceps.
6. Hyperextension. With this movement you will be able to strengthen the muscles of the lower back, buttocks, and thighs. To perform it, use special simulators, but at home you can use a bed. The frame should hang over the edge of the bed at waist level and you will need a helper to hold your feet and prevent you from falling.
7. Squats. If you work with your own weight, then you should go as low as possible. The quadriceps and buttock muscles are actively involved in the movement.
8. Lunges. Great exercise for the leg muscles. To make it more difficult, use dumbbells.
9. Calf raises. Develops the calf muscles and to make it more difficult you should use dumbbells or another type of weights.

#1 weight training program for men

If you decide to train at home, then you must adhere to the same bodybuilding principles that are used in the gym. First of all, you need a home workout program for men, which you need to follow in the future. We will look at an example of such a program below. At home, if you have sports equipment (you should have dumbbells, or even better, an additional barbell), you can train almost as effectively as in the gym.

Of course, it will take time for you to see the results of your workouts, but training in the gym cannot bring instant results. Beginning athletes should work on all muscle groups in each session for several months. Then you need to divide the body into several groups, which should be trained on a separate day. Let's look at an example of a home workout program for men.

Day 1 of the training - pumps up the muscles of the arms, back and chest

• Push-ups - perform 2 sets, each with 10 to 12 repetitions.
• Push-ups between supports - perform 4 sets each, of which there will be from 15 to 18 repetitions.
• One-arm push-ups - perform 3 sets each, with 8 to 12 repetitions.
• Push-ups, wide stance arms - perform 3 sets, each of which will have from 8 to 12 repetitions.
• Push-ups, narrow setting arms - perform 2 sets, each of which will have from 6 to 10 repetitions.

Day 2 of training - leg muscles are pumped

• Squats - Perform 4 sets, each with 10 to 12 reps.
• Lunges - perform 3 sets, each of which will have from 10 to 12 repetitions.
• Standing calf raises - perform 3 sets, each with 15 to 20 repetitions.

3rd day of training - abdominal muscles are pumped

• Lying leg raises - perform 4 sets, each of which will have 20 repetitions.
• Lifting the body in a lying position - perform 4 sets, each of which will have from 20 to 30 repetitions.

Training program No. 2 with weights for men

As an example, we will give another complex that can be effective not only for beginner athletes.

1st day of training

On this day we work on the biceps. Select the weight of the dumbbells so that you can perform the specified number of sets and repetitions. At the same time, the last repetitions should be difficult for you.

• Bicep Curls - Perform 5 to 7 sets, each with 20 to 25 reps.
• “Hammers” - perform from 3 to 5 sets, each of which will have from 15 to 25 repetitions.

2nd day of training

This is a day to work on the chest muscles and we will actively work on all three sections of this group. All movements must be performed at a slow pace.

• Push-ups - perform 5 to 7 sets, each with 15 to 35 repetitions.
• Incline push-ups - perform 3 to 5 sets, each with 15 to 30 repetitions.
• Bench push-ups - perform 3 to 5 sets, each with 15 to 30 repetitions.

3rd day of training

After the first two training days you need to rest throughout the day. The third training day is devoted to working on muscles shoulder girdle or deltas. Thanks to the use of three exercises, you can effectively work out all sections of the deltas.

• Seated Dumbbell Press - Perform 5 to 6 sets, each with 20 to 25 reps.
• Dumbbell lateral raises - perform from 3 to 5 sets, each of which will have from 15 to 25 repetitions.
• Dumbbell front raises - perform 3 to 5 sets, each with 15 to 25 repetitions.

4th day of training

Now you have to work on your back muscles and the main movement will be pull-ups.

• Pull-ups - perform 5 to 8 sets to failure.
• Incline Dumbbell Rows - Perform 3 to 5 sets of 15 to 20 reps each.
• Shrugs - perform 4 to 7 sets, each with 20 to 25 repetitions.

5th day of training

Again, after two days of training, we give the body a day of rest and begin to develop the triceps.

• Push-ups, narrow hand position - perform from 5 to 7 sets, each of which will have from 15 to 25 repetitions.
• Reverse bench push-ups - Perform 4 to 5 sets, each with 20 to 50 repetitions.
• Overhead arm extensions with dumbbells - perform 3 to 5 sets, each with 15 to 20 repetitions.

6th day of training

It's the final day training program, aimed at developing leg muscles. After this, you rest for a day, and the program is repeated from the beginning.

• Weighted Squats - Perform 5 to 6 sets of 20 to 25 reps each.
• Dumbbell rows, legs straight - perform 4 to 5 sets, each with 15 to 20 repetitions.

For more information about training at home for men, see here:

They have a limited inventory, which limits the possibility of load progression. In itself, the progression of loads is a way to constantly maintain stress at the required level so that the body has to adapt. Adaptation of the body is expressed in an increase in strength indicators, muscle hypertrophy, an increase in speed and changes in other muscular and non-muscular qualities that the athlete develops. Since adaptation forces the body to spend a lot of resources, both on itself and on maintaining adaptable qualities, the body begins to adapt only when it is vitally necessary! If the body copes with the load, or, moreover, if the load decreases, then the body levels out all excess systems so as not to waste resources on maintaining them.

From all that has been said above, we can conclude that training at home is intended to maintain the results achieved in the gym or any other place, or in order to recover a little if the athlete has not trained for a long time. Regardless, the message is that the benefits of training at home are limited, so goals should be set accordingly. In general, you should never set yourself a difficult goal for anything at once; you should approach everything gradually, overcoming intermediate, stage-by-stage tasks. But even to achieve those goals that are, in principle, achievable through home exercises, it is necessary to follow a number of fundamental rules.

Rules for training at home

System – training should be systematic, this is very important, because without this, it is generally impossible to even create a training program. You must set aside a specific time for training and spend it on it. It doesn't matter whether you can train in the morning or in the evening, no matter how many times a week, it is important that you stick to your training schedule constantly. Therefore, if you have set yourself the goal of getting yourself in order, then the first thing you should do is give up all bad habits that may prevent you from sticking to the training program.

Warm-up – this is an important component of training at home, in the gym, on the street and anywhere in general, since a good warm-up is the key to maintaining the performance of muscles, joints, ligaments and tendons. It is important to warm up the whole body, not just that one muscle group, which you are going to train. The warm-up should begin with slow movements, gradually increasing their pace. The complexity of movements should also change progressively, from simple to complex. Many people neglect warming up, especially when they train lightly, but this is very dangerous, so be sure to warm up well!

Intensity – this rule for training at home means that you should train at a certain pace, which depends on the goals of your training. If your goal is to maximally develop or maintain strength indicators, then you need to train with rest between sets of 40-60 seconds; if you want to develop endurance, then you should strive for the absence of rest, as such, for this there are several methods described in endurance training program . Most importantly, do not forget that training should be limited in time, so you need to do it within 60 minutes, and therefore you should not be distracted by extraneous activities.

Ways to progress the load

Load volume – it can be corrected by increasing exercises, repetitions of exercises, or by splitting. You can, of course, progress by increasing additional weights, but at home it is difficult to use barbells and dumbbells, or rather, you are always limited by equipment, therefore, when we talk about training at home, we mean that you have minimal equipment. As for the number of exercises and the number of repetitions per approach, everything is clear, but what is a split? Split is a grouping of workouts by muscle groups. Due to this grouping, it is possible to perform a volume of work on the target muscle group several times greater than during circuit training. Although we recommend that beginners start with circuit training.

Example of circuit training at home

Push-ups – 5 sets max
Wide grip pull-ups– 5 approaches to the maximum
Hanging Leg Raises– 4 sets to the maximum

Speed - This is a way not only to progress the load, but also to use different muscle fibers and muscle qualities. The faster you perform the exercises, the more the fast muscle fibers are activated, the slower you do the exercises, the more the slow muscle fibers are loaded. To train red, fast-twitch muscle fibers, you need to increase the speed of the exercises, making them more difficult, such as clapping push-ups. For white training muscle fibers It is necessary to perform the exercises very slowly, qualitatively feeling the muscle contractions. We recommend combining training of both types of muscle fibers, alternating workouts every week.

Home workout program

Monday – legs, chest and arms
Squats – 5 sets max
Lunges – 5 sets max
Calf raises– 3 sets to the maximum
Push-ups– 5 approaches to the maximum
Dumbbell flyes– 5 sets of 12 reps
Reverse push-ups– 5 approaches to the maximum
Reverse grip pull-ups– 5 approaches to the maximum

Tuesday- press
Hanging leg raises– 5 approaches to the maximum