No Gym, No Problem - 5 Day Gym Free Workout

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Want to build muscle, burn fat, and improve your physique, but don’t have the time or money to go to the gym?

 

Then you’ve come to the right place.

 

Ahead, we’ve got a fat-melting, muscle-building workout program you can perform from the comfort of your very own home. There’s no need to hop in the car or shell out a truckload of money every month to get fit and build a muscular physique. Everything you need to build the body you want, you already have.

 

At-home workouts challenge your cardiovascular system and provide the necessary stimulus your muscles need to grow bigger and stronger. Whether on the road, pressed for time, or scared of the gym, this home workout training program has you covered, no matter what your goals may be.

 

Can Bodyweight Training Really Build Muscle?

 

Absolutely!

 

For years, gym goers have been told that bodyweight training is only good for improving endurance or cardiovascular condition. That’s simply not the case, as research performed by The Hypertrophy Doc, Dr. Brad Schoenfeld, that building muscle is possible even when training light weights.[1,2] The goal is to take your muscles to complete failure. If the workout says to only perform 8-10 reps and you can perform 20, then do 20 reps or move onto a harder progression. You can build muscle using light loads

 

The one caveat is that if you want to increase strength, bodyweight is the best way to go. Increasing strength involves using incredibly heavy weights for 1-3 repetitions. Now, if you were looking to increase your one rep max, you’d be training like a powerlifter, you wouldn’t be interested in bodyweight training to begin with. But, if you’re like the vast majority of people, who just want to build a bit of muscle and lose some extra fat, bodyweight training can and will work for your body recomposition desires!

 

Benefits of Bodyweight Training

 

Can be performed anywhere

There’s no need to get in a car, drive 20 minutes to the gym, change clothes, or wait for the machine to open up. Bodyweight training can performed anywhere you are. All you need is your body, gravity, and mother earth (and sometimes a tree limb if you want to do pull ups!).

Sure, there’s a few other things (stairs, bench, chair, backpack) that might also help, but they’re not required by any means. With bodyweight training, you can literally hop of out bed and get to working out in the comfort of your bedroom.

 

Affordable

 

Gym memberships are expensive, and they’re only going to keep getting more expensive as the years roll on. Instead of paying 30, 40, or even 50 bucks per month to workout in someone else’s puddle of DNA, why not train in the comfort and cleanliness of your home, all while saving a solid chunk of money every month.

If you choose to train at home rather than the gym and save 40 bucks per month, you’ll save nearly $500 in a single year!

That’s a solid chunk of money that can be saved, spent on better quality food, or even your favorite muscle-building supplements.

 

Less wear and tear on your central nervous system.

It’s simply not possible to train with super heavy weights (1-3RM). You’re central nervous system can only handle so much. Going too heavy, too often with your training leads to CNS fatigue and burnout.

Since bodyweight training is using a much lighter load respective to your one rep max, it allows for higher volume and higher frequency, which leads to better muscle growth and calorie burning!

 

Build Muscle & Burn Fat

The beauty of bodyweight training is that you can build muscle and burn fat at the same time. The combination of resistance exercises coupled with short rest periods provides the perfect catalyst to rev up your metabolism while also supporting strength and muscle development.

Perfect for ALL Fitness Levels

Bodyweight training can be performed by anyone. Going to the gym can be intimidating, especially if you’ve never really trained with weights before. Bodyweight training at home can be scaled up or down depending on your skill and strength levels, so that if standard push ups too hard, you can perform them on your knees or against a wall to make them easier, without being worried about being made fun of.

On the flip side, if the standard push up is too easy for you, there’s a slew of harder progressions you can try to challenge and tax your muscles for continued gains.

No Gym, At Home Training Program

 

You’ll be training 5 days per week using a mixture of bodyweight circuits and cardio. Bodyweight training days will be performed 3 times per week training the entire body each time. The other two days of training will be devoted to either high-intensity or low-intensity steady state cardio.



Monday - Total Body

Exercise

Sets

Reps

Rest

     

Squat Jump

4

12-15

0 sec

     

Decline Push Ups

4

15-20

0 sec

     

Inverted Rows

4

8-12

0 sec

     

Alternating Lunges

4

10-12 / leg

0 sec

     

Plank

4

60 sec

120 sec

     

*Note: Rest 2 minutes after each circuit is complete and repeat for a total of four rounds.

 

Tuesday - Tabata

 

Tabatas are a form of high-intensity interval training that ignite your metabolism, skyrocket calorie burn, and support muscle building.

 

It only takes 10-15 minutes, and then you’re done. Perform a light warm up for 3-5 minutes doing a mix of jumping jacks, jogging, etc. to loosen up your muscles, get the blood flowing, and prime your CNS for the intense work ahead.

 

Once you’re good and warmed up, you’ll perform 8 rounds of:

 

20 seconds work, immediately followed by

 

10 seconds rest

 

Following this, you’ll perform your cool down and stretching to wrap up your exercise for the day.

 

Yes, it’s only 4 minutes of high-intensity work, but here’s the catch. During those 20 seconds of work, you have to go 100%. Not 80, not even 95%. You MUST give it everything you’ve got for 20 seconds.

 

If you’re not completely and utterly exhausted by the end of the 4 minutes, you didn’t do the tabatas right.

 

For your twenty seconds of work, you’ll be performing the bane of every athlete’s existence -- burpees.

 

Remember, you MUST go all out every single work round. BUT, you must maintain good form. Quality of movement must be maintained while going as fast and hard as you possibly can!



Wednesday - Total Body

Exercise

Sets

Reps

Rest

     

Bulgarian Split Squat

4

12-15/leg

0 sec

     

Chin Ups

4

12-15

0 sec

     

Dips  (or wall-assisted handstand pushup)

4

Max Reps

0 sec

     

King Deadlift

4

Max Reps

0 sec

     

Supermans

4

10-12

0 sec

     

*Note: Rest 2 minutes after each circuit is complete and repeat for a total of four rounds.



Thursday - Steady State Cardio

 

Thursdays are reserved for low-intensity steady state cardio. This helps to provide a bit extra calorie burning during the week, without overly taxing your muscles or CNS. Perform 30-40 minutes of low intensity steady-state cardio using whichever method of exercise you prefer (jogging, biking, jumping rope, power yoga, etc.).

 

If you have a treadmill, bike, or rowing machine at home, any of those can be used as well. If not, then take your workout to the streets for a light jog or bike ride. The important thing here is to get moving, but don’t go so intense that you impair your ability to recover from the previous three days of training.



Friday - Total Body

Exercise

Sets

Reps

Rest

     

Pistol Squat to Bench / Chair Jump

4

8-10 / leg

0 sec

     

Pike Push Up

4

12-15

0 sec

     

Pull Ups

4

8-12

0 sec

     

1-½ Bodyweight Squats**

4

Max Reps

0 sec

     

Mountain Climbers

4

20-30

0 sec

     

*Note: Rest 2 minutes after each circuit is complete and repeat for a total of four rounds.

**For ½ bodyweight squats: Every rep you will go all the way down to the bottom of the squat, come up halfway, go all the way down again, and then stand all the way up.

 

References

 

  1. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J strength Cond Res. 2017;31(12):3508-3523. doi:10.1519/JSC.0000000000002200.

  2. Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J strength Cond Res. 2015;29(10):2954-2963. doi:10.1519/JSC.0000000000000958.