Strong & Lean Upper Body Focused Home Workout Plan
Men's 4-Weeks, 5-Day Split Training Program
You can achieve your fitness goals by working out at home if you do it right.
In this article we will give you a training plan that will help you build a lean body.
You should give this workout routine a try if you want to build upper body strength and size.
On a side note, you can find a glute focused training program here.
The at home workout routine will be structured as follows:
These workouts will get more difficult week after week.
We will show you the first week's workouts, while omitting warm-ups and cool-downs.
Push Workout #1 | Repeat 4 times
- Push up lateral hand walk (45 seconds)
- Rest (30 seconds)
- Pike push up (45 seconds)
- Rest (30 seconds)
- Downward dog to push up release (45 seconds)
- Rest (30 seconds)
- Plank t rotation (45 seconds)
- Rest (30 seconds)
- High knee cross toe touch (30 seconds)
- Bird dog (30 seconds)
- Plank pistol (30 seconds)
- Rest (30 seconds)
- Ice skater (30 seconds)
- Full plank shoulder tap (30 seconds)
- Air bike (30 seconds)
- Rest (30 seconds)
- Standing cross crunch (30 seconds)
- Downward dog toe touch (30 seconds)
- Flutter kick to v sit leg raise (30 seconds)
- Rest (30 seconds)
Pull Workout #1 | Repeat 4 times
- Reverse snow angel (45 seconds)
- Rest (30 seconds)
- Superman (45 seconds)
- Rest (30 seconds)
- Glute bridge pullover (45 seconds)
- Rest (30 seconds)
- Lying lat pulldown to shrug (45 seconds)
- Rest (30 seconds)
- Jumping Jack (30 seconds)
- Plank t rotation (30 seconds)
- Bear crawl shoulder tap (30 seconds)
- Rest (30 seconds)
- Hip roll (30 seconds)
- High knee to opposite arm (30 seconds)
- Mountain climber (30 seconds)
- Rest (30 seconds)
- Sumo squat to clock jump squat (30 seconds)
- Flutter kick (30 seconds)
- Plank (30 seconds)
- Rest (30 seconds)
Leg Workout #1 | Repeat 3 times
- Jump squat to lateral walk (45 seconds)
- Alternate single leg glute bridge lateral (90 seconds)
- Rest (1 minute)
- Alternate side lunge (45 seconds)
- Sing leg jump lunge (45 seconds right side)
- Sing leg jump lunge (45 seconds left side)
- Rest (1 minute)
You can find this home workout plan with its exercise videos in the Gymaholic App:
We highly recommend you to try this workout routine if you want to get strong and lean at home.
You can change make some changes to this program, such as: set duration, exercises, rest periods...
We made a free ebook with detailed meal plans:
For questions, custom nutrition and training plans inquiries, contact us at: [email protected]
