💪 How to Build Muscle at Home

All you need is your body, consistency, and a smart plan

🔑 The Three Foundations of Muscle Growth

1. Progressive Overload

Increase difficulty over time: more reps, slower tempo, harder variations.

2. Smart Nutrition

  • Include protein in every meal (eggs, chicken, lentils)
  • Add whole carbs like oats, sweet potatoes
  • Stay hydrated

3. Recovery

  • Sleep 7–9 hours per night
  • Train 3–5 times per week max
  • Track your progress (photos, strength, weight)

📅 Sample Weekly Workout Plan

Day Workout Focus Exercises
Monday Push (Chest & Triceps) Push-ups, Chair dips
Wednesday Pull (Back & Biceps) Bodyweight rows, Resistance band curls
Friday Legs & Core Squats, Lunges, Planks

🛠️ Pro Tips

  • Start with 3 sets of each exercise
  • Use resistance bands to increase difficulty
  • Track weekly progress to stay motivated

🧠 Conclusion

Consistency beats everything. Stick to the plan, eat well, rest smart — and you’ll see real results even from your living room.

🛍️ View Recommended Equipment