How to Gain Muscle at Home in Just 7 Days

Building muscle at home doesn't need fancy gym gear or a personal trainer. 

All you need is dedication and the right workout plan. Here's a simple 7-day routine to help you build muscle right at home.

Kickstart your week with push-ups to work your chest, shoulders, and triceps. Grab some dumbbells and press them overhead, focusing on controlled movements for strong shoulders.

Day 1: Push:

If you have a pull-up bar, do pull-ups to target your back and biceps. Use dumbbells for rows, squeezing your back muscles. Finish with bicep curls for strong arms.

Day 2: Pull:

Begin with squats for your quads, hamstrings, and glutes. Try lunges to target your legs, focusing on good form. End with calf raises for strong calves.

Day 3: Legs:

Give your muscles a break to recover and grow. Stretch, hydrate, and get ready for more workouts.

Day 4: Rest:

Start with push-ups again for chest, shoulders, and triceps. Lie down and press dumbbells overhead for chest muscles.

Day 5: Upper:

Use dumbbells or kettlebells for deadlifts, targeting hamstrings, glutes, and lower back. Do Bulgarian split squats for strong legs. Finish with Romanian deadlifts for hamstrings and glutes.

Day 6: Lower:

Take another rest day to let your muscles recover. Relax, stretch, and prepare for the next week of workouts.

Day 7: Rest:

With this routine and some commitment, you can build muscle right in the comfort of your home.

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