Beginner-Level Home Bodybuilding Program (2 Sessions per Week)

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

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