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:

• Day 1: Push Workout
• Day 2: Full Body HIIT Workout A
• Day 3: Pull Workout
• Day 4: Full Body HIIT Workout B
• Day 5: Leg Workout
• Day 6: Rest
• Day 7: Rest

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]

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