Beginner-Level Home Bodybuilding Program (2 Sessions per Week)
Program Overview:
- Sessions per week
- Rest days
- Focus
- Duration
Equipment Needed:
Session 1: Full-Body Workout
1. Bodyweight Squats (Lower Body)
- Target Muscles
- SetsReps
- Rest
- How to Perform
- Pro Tip
2. Push-Ups (Chest, Shoulders, Triceps)
- Target Muscles
- SetsReps
- Rest
- How to Perform
- Pro Tip
3. Dumbbell Rows (Upper Back)
- Target Muscles
- SetsReps
- Rest
- How to Perform
- Pro Tip
4. Glute Bridges (Glutes, Hamstrings)
- Target Muscles
- SetsReps
- Rest
- How to Perform
- Pro Tip
5. Shoulder Press with Dumbbells (Shoulders)
- Target Muscles
- SetsReps
- Rest
- How to Perform
- Pro Tip
6. Resistance Band Bicep Curls (Biceps)
- Target Muscles
- SetsReps
- Rest
- How to Perform
- Pro Tip
7. Triceps Dips on Chair (Triceps)
- Target Muscles
- SetsReps
- Rest
- How to Perform
- Pro Tip
8. Plank (Core)
- Target Muscles
- SetsDuration
- Rest
- How to Perform
- Pro Tip
Session 2: Full-Body Workout
1. Dumbbell Deadlifts (Lower Body)
- Target Muscles
- SetsReps
- Rest
- How to Perform
- Pro Tip
2. Incline Push-Ups (Chest, Shoulders, Triceps)
- Target Muscles
- SetsReps
- Rest
- How to Perform
- Pro Tip
3. Dumbbell Lateral Raise (Shoulders)
- Target Muscles
- SetsReps
- Rest
- How to Perform
- Pro Tip
4. Bulgarian Split Squat (Legs, Glutes)
- Target Muscles
- SetsReps
- Rest
- How to Perform
- Pro Tip
5. Dumbbell Chest Flyes (Chest Isolation)
- Target Muscles
- SetsReps
- Rest
- How to Perform
- Pro Tip
6. Dumbbell Hammer Curls (Biceps, Forearms)
- Target Muscles
- SetsReps
- Rest
- How to Perform
- Pro Tip
7. Resistance Band Tricep Extensions (Triceps)
- Target Muscles
- SetsReps
- Rest
- How to Perform
- Pro Tip
8. Bicycle Crunches (Core)
- Target Muscles
- SetsReps
- Rest
- How to Perform
- Pro Tip
Pro Tips for Success
- Consistency is Key
- Progressive Overload
- Proper Form
- Warm-Up and Cool Down
- Nutrition