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Best Muscle & Bodybuilding Workout Plans
& Diet Schedule at Home | Mevolife

Best Muscle & Bodybuilding Workout Plans & Diet Schedule at Home | Mevolife

Bodybuilding and workouts are focused activities, and they do require a specific meal plan.

The post-pandemic world has indeed necessitated the need and validity of contactless virtual fitness services that can help a beginner or a professional improve his fitness. This new mode of staying fit and getting into a new body shape is also of help to those who are short of time or have anxiety issues. 

No matter where you are, you should work hard and back it up with a proper diet plan.

It will always require the same amount of time and patience as you would invest in a gym. You would need to get your home workout plans and bodybuilding meal plans in line, and the best thing is that you could always have personalized guidance through the process. Most of us are more comfortable working out on our fitness requirements if we could have our own space.

Home Workout Plan

A home workout plan is just that: it is a sum of exercises that are tailor-made for you and your fitness goals. You can get one for you from your gym trainer or virtual coach, and they shall also be based on your current weight and height profile (also called Body Mass Index or BMI).

You could just be starting up (a beginner) or be a professional or maybe somewhere in between, but you can always use some quality guidance from an expert to launch yourself into something better. Here is an example plan for some of the best workout exercises and an example nutrition schedule for bodybuilding at home.

Required equipment for home-based workouts:

  • A flat bench

  • A set of adjustable dumbbells or kettlebells

  • A barbell

  • Some weights

This home workout plan is designed for beginners. If you are more experienced, you can increase the weight and the reps as advised. 

1. Barbell Squats – 2 sets, 12 repetitions

How to do it: Spread your legs to the width of your hips, chest open, head straight. The barbell should be supported by the traps. Flex your knees and descend. Try not to move your hips back, and keep the torso as upright as possible. Go back up and repeat.

2. Dumbbell Lunges – 2 sets, 12 repetitions

How to do it: Stand up straight, holding weights in each hand. Step forward with your right leg and lower your body, while keeping the torso upright. Don’t kneel. Step back, and repeat the same movement with your left leg.

3. Barbell Seated Calf Raise – 2 sets, 15 repetitions

How to do it: Sit on a flat bench, and place a block flat in front of you. Have someone put a barbell on your thighs about 3 inches away from your knees. Lift your toes and squeeze your calves. Lower the toes, and repeat the recommended amount of times.

4. One-Arm Dumbbell Row – 3 sets, 12 repetitions

How to do it: Place a dumbbell on each side of a flat bench. Put your right arm and knee on the bench. Use your left hand to lift the dumbbell, while keeping your lower back straight. Repeat the same movement with your right hand.

5. Pushups – 3 sets, as many times as you can

How to do it: Lie on the ground and place your hands about 35 inches (90 cm) away from one another. Lift your torso a few inches off the ground, while keeping it straight. Go back down. Repeat as many times as you can.

6. Arnold Dumbbell Press – 2 sets, 12 repetitions

How to do it: Sit on a flat bench, holding a dumbbell in each hand in front of your chest. Lift your arms above your head, as you rotate your hands until they face forward. Lower them down and repeat.

7. Side Lateral Raise – 2 sets, 12 repetitions

How to do it: Stand up straight, holding a dumbbell in each hand on the side of your torso. Lift your arms until they are parallel to the ground. Lower them down and repeat.

8. Lying Triceps Press – 2 sets, 12 repetitions

How to do it: Lie on a flat bench. Hold the barbell behind you. Lift it until your arms are straight. Lower it down and repeat.

9. Barbell Curl – 2 sets, 12 repetitions

How to do it: Stand up straight, holding the barbell lowered, with both hands in front of you. Lift it to your chest, bending the elbows. Lower it down and repeat.

Meal plan for muscle gain

A bodybuilding diet is not something you can take from something else and apply it to your own. Every person has different dietary requirements and habits, and the same change is visible in their metabolism and fitness levels. Their bodies too react to the intake of foods differently. It also depends on one’s lifestyle and medical history, and several other factors like BMI that contribute to weight management.

With so many factors at work, it makes sense to know that the bodybuilding diet for beginners would be a lot different from those of professionals. We recommend checking with an online wellness expert (and an online fitness coach) to stay fit and to develop lean muscles.

Here is an example of a meal plan for muscle gain for someone who is either skinny or is flabby. If you are slimmer, you can increase the portions slightly and you may reduce the portion if you are on the heavier side. You would also find this resource important too.

Note: This meal plan depends on your protein intake.

Meal 1:

  • 5 egg whites,

  • 1 1/2 cup of oatmeal,

  • 1/2 cup of raspberries/blueberries

Meal 2:

  • 1 protein shake,

  • 1 banana

Meal 3:

  • 2 medium chicken fillets,

  • 1 cup of brown rice,

  • 1 cup of asparagus

Meal 4:

  • 1 protein shake,

  • 1 banana

Meal 5:

  • 1 big steak,

  • 1 cup of vegetables,

  • 1/2 avocado,

  • Some olive oil

Bodybuilding workouts and meal plan

Your diet and bodybuilding workout plans always run in parallel to each other. As you would understand, weight management is all about a balance between calorie intake and calorie expenditure. The reason why people head for the gym is that they are looking to strike a balance a long-lost balance in them. 

Either they are overeating and not spending the stored calories or are putting themselves under stress physically by eating less than nutritious food. Both these situations can court disaster in the long run because your dietary requirements are not in line with your fitness requirements. This is just why you should consult a fitness coach and a nutritionist to start better.

Looking for more workout and diet plans? Try Mevo – Weight Loss & Fitness app to get custom plans for yourself. The app is available both on Android and iPhone.