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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 Upper Body Focused Workout Plan

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.

Day 1: Push Workout

Push Workout #1 | Repeat 4 times
  • Push up lateral hand walk (45 seconds)
  • Rest (30 seconds)
Push Workout #2 | Repeat 4 times
  • Pike push up (45 seconds)
  • Rest (30 seconds)
Push Workout #3 | Repeat 4 times
  • Downward dog to push up release (45 seconds)
  • Rest (30 seconds)
Push Workout #4 | Repeat 4 times
  • Plank t rotation (45 seconds)
  • Rest (30 seconds)

Day 2: Full Body HIIT Workout A | Repeat 4 times

  • 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)

Day 3: Pull Workout

Pull Workout #1 | Repeat 4 times
  • Reverse snow angel (45 seconds)
  • Rest (30 seconds)
Pull Workout #2 | Repeat 4 times
  • Superman (45 seconds)
  • Rest (30 seconds)
Pull Workout #3 | Repeat 4 times
  • Glute bridge pullover (45 seconds)
  • Rest (30 seconds)
Pull Workout #4 | Repeat 4 times
  • Lying lat pulldown to shrug (45 seconds)
  • Rest (30 seconds)

Day 4: Full Body HIIT Workout B | Repeat 4 times

  • 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)

Day 5: Leg Workout

Leg Workout #1 | Repeat 3 times
  • Jump squat to lateral walk (45 seconds)
  • Alternate single leg glute bridge lateral (90 seconds)
  • Rest (1 minute)
Leg Workout #2 | Repeat 3 times
  • 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:

Adjust The Training Plan According To Your Needs

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...

Nutrition Plan

We made a free ebook with detailed meal plans:

Questions? Contact Us

For questions, custom nutrition and training plans inquiries, contact us at: [email protected]

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