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Hornviper
Hornviper g Evgeni Dimitrov
11 Post(s)
11 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2017
Posted

Hello guys,

At the moment I live in the countryside and there aren't any gyms nearby. I have adjustable dumbbells, a few barbells, a bench and a few other things. I am going to get more stuff as soon as I can. I need some help with my workout plan, though. I have to say that  I don't mind working out 5-6 days a week, as I am defo not lazy. I am thinking of doing one muscle group a day, but I am not sure if that's okay. If you have any suggestions about reps, sets, exercises, etc, I am all ears. I am not that knowledgeable, so any help will be appreciated. I am trying to gain muscle, but I have no access to a gym, which is probably a huge problem. :( Or I should probably change my mindset.

 

Thank you in advance.  

jorgeegroj
jorgeegroj g Jorge Villarreal
106 Post(s)
106 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2017
Posted
Posted By: Hornviper

Hello guys,

At the moment I live in the countryside and there aren't any gyms nearby. I have adjustable dumbbells, a few barbells, a bench and a few other things. I am going to get more stuff as soon as I can. I need some help with my workout plan, though. I have to say that  I don't mind working out 5-6 days a week, as I am defo not lazy. I am thinking of doing one muscle group a day, but I am not sure if that's okay. If you have any suggestions about reps, sets, exercises, etc, I am all ears. I am not that knowledgeable, so any help will be appreciated. I am trying to gain muscle, but I have no access to a gym, which is probably a huge problem. :( Or I should probably change my mindset.

 

Thank you in advance.  

Hey,

 

I've seen a few friends of mine pack on a lot of muscle in their home gyms. Don't get discouraged at all! It's all about the consistency and effort you put in as long as you know what you're doing. It would be helpful to know what you have at hand in order for anyone to be able to help you.

How far up do your DBs go? Do you have plates to add onto the BBs for exercises like Bench Press, Squats and DL (where you might need more than 45 lbs in order to really make gains)? etc.

 

Even then, I think you should try a split since some muscle groups get activated regularly when you work on others. I like Chest-Tri, Back-Bi, Legs, Chest-Shoulders, but that's just because I come from a PPL background and I want more chest gains than anything else.

 

 

Please let me know what you do have and I'll try to make a split/come up with exercises for you to try!

Frat bro turned barbell boss. Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: Hornviper

Hello guys,

At the moment I live in the countryside and there aren't any gyms nearby. I have adjustable dumbbells, a few barbells, a bench and a few other things. I am going to get more stuff as soon as I can. I need some help with my workout plan, though. I have to say that  I don't mind working out 5-6 days a week, as I am defo not lazy. I am thinking of doing one muscle group a day, but I am not sure if that's okay. If you have any suggestions about reps, sets, exercises, etc, I am all ears. I am not that knowledgeable, so any help will be appreciated. I am trying to gain muscle, but I have no access to a gym, which is probably a huge problem. :( Or I should probably change my mindset.

 

Thank you in advance.  

Go to the "at home training" section of the forum, lots of great workouts ! You can still gain muscle !

MS Athelete / Super Hermanite / SHF
jorgeegroj
jorgeegroj g Jorge Villarreal
106 Post(s)
106 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2017
Posted

If I were in your situation, I woudl try something like this:

 

Push: floor press, ohp, close grip bench (db, I like grabbing two DBs instead of one for longer ROM) flyes (if you can find a comfortable enough place to do them or really light ones on the floor), lateral raises, front raises, arnolds, shoulder press, overhead tricep extensions, kickbacks, JM Press/skull crushers (most likely with the barbell or ez curl from the floor).

 

Pull: Deadlift, BB Row, DB 1 arm row, shrugs, BB curl, DB curl, hammer curl, cross body hammer curl, 21s, laying DB pullovers. (only thing you would be missing here is lat pulldowns/cable rows, but BB rows and DB rows make up for the lat work for the most part)

 

Legs:  Hack squats (unless you do have a rack, in which case do regular squats), RDL, SLDL, good mornings, calf raises (preferably on a step so you can get full ROM), bulgarian split squats, farmer's carry

 

 

I answered the same on the message you sent, but I'm posting it publicly so anyone else in a similar situation can view it too! There's a lot of workout options for DB and BB work. even without racks or benches! I personally don't have the $$ to buy equipment so I go to a gym, but that's not needed!

Frat bro turned barbell boss. Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Hornviper

Hello guys,

At the moment I live in the countryside and there aren't any gyms nearby. I have adjustable dumbbells, a few barbells, a bench and a few other things. I am going to get more stuff as soon as I can. I need some help with my workout plan, though. I have to say that  I don't mind working out 5-6 days a week, as I am defo not lazy. I am thinking of doing one muscle group a day, but I am not sure if that's okay. If you have any suggestions about reps, sets, exercises, etc, I am all ears. I am not that knowledgeable, so any help will be appreciated. I am trying to gain muscle, but I have no access to a gym, which is probably a huge problem. :( Or I should probably change my mindset.

 

Thank you in advance.  

Hey @Hornviper. I have a full 12 week program of home workouts you can try to start with if you like - all you need is a pair of dumbbells!

 

Once you've done that, then you could move onto something a little more challenging seeing as you have extra equipment. Most of the routines for the other two programs utilise machines, but if you still want to stick to at home training, then most exercises can be swapped out if need be :-)

 

Let me know what you think!

 

http://muscularstrength.com/12-week-challenge-workouts

Need 1 on 1 coaching? Send me a direct message to learn more!
Hornviper
Hornviper g Evgeni Dimitrov
11 Post(s)
11 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2017
Posted

Sounds great. Thank you. ;)

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Hornviper

Sounds great. Thank you. ;)

You're welcome @Hornviper! :-D

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
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