We have put together the 25 most popular home workout plans for building strength fast! Lots of options to choose from and all possible to do in the comfort of your own home.
- 1. The Kettle Bell Challenge
- 2. Massthetic Muscle
- 3. The Body Transformation Blueprint
- 5. Muscle Gaining Secrets Program
- 6. MMA Mixed Martial Arts Training Program
- 7. Look Like an Athlete Lift Like a Beast Training program
- 8. Fighter Abs
- 9. Bar Brothers – Go Hard or Go Home
- 10. The 20 Minute Body Program
- 11. Visual Impact Muscle Building
- 12. Special Force Alpha Program
- Specific Power Physique plan to build muscle.
- 13. The Jump Manual
- 14. Mi40X
- 15. Dumbell Domination Program – Home Workout Program
- 16. 4 Minute Fighter Abs
- 17. Muscle Maximiser
- 18. No-Nonsense Muscle Building
- 19. The Bigness Project for Women
- 20. Show and Go Training
- 21. Blast Your Biceps
- 22. The Muscle Experiment – Home Workout Plans
- 23. Weight lifting for Muscle Mass Home Workout Plans
- 24. 180 Muscle Program
- 25. Strong
- 26. The New Rules of Lifting for Women
The Kettlebell Challenge is a 40-day training program designed to help you lose fat, improve performance, change your mind, and change your life – with just a couple of Kettlebells, and 20 minutes per day. It is a complete training system to help you get the best possible results.
What do you get?
You get a digital version of the book, footage of the live CORE Kettlebell workshop, the Athletic Gainz Diet, and a bonus advanced version of the CORE Kettlebell system with six weeks of additional workouts.
This program is so easy to use at home. You can work out anytime, anywhere in just 20 minutes a day, using a single kettlebell and your own body weight. This program has a huge range of home workout plans that you can start right away.
This fantastic program contains 3 cycles:
The INITIATION CYCLE
The goal here is to master the execution of movements and exercise patterns and increase your ability at contracting muscles under a load.
- 3 weeks long
- Follows a push/pull/legs protocol, allowing for each body part to be hit 5 times within the 3 weeks
- Focus is on priming the body for high volume training
- Rep range is moderate to high, not taking sets to complete failure
- This is the time to learn proper execution of all the movements and develop strong “mind muscle” connection
- Written and programmed using the PRECISION HYPERTROPHY PRINCIPLES (PHP)
The GROWTH CYCLE
These 5 weeks will be our greatest opportunity to pack on the most amount of NEW MUSCLE. Here we focus on extremely high volume workouts, and at the same time, increasing loads and weights week to week.
- 5 weeks long, following a 5 day a week training split, hitting each bodypart once a week, allowing for optimal recovery time in between training sessions
- Focus is on time under tension
The TARGETED CYCLE
This is when you will really start to see your body composition change and transform during this cycle.
- 4 week training phase
- 5 day a week training split, training each body part twice a week
- Workouts consist primarily of supersets, tri-sets, and jumbo sets
- “Interval” type workouts create the maximum caloric burn while continuing with a hypertrophy focus for maximum muscle building
Transformation training program to build muscle with the latest scientific advice for supplementation, nutrition, and exercise.
No hype and no B.S… just the dead honest, scientific truth about how you can add inches of dense, solid muscle to your entire body, burn off stubborn fat, increase your strength, and optimize your overall health and fitness with virtually zero chance of failure if you simply follow these home workout plans as outlined.
Muscle Gaining Secrets 2.0 is the skinny guy’s bible and is jam-packed with tricks, tips and advanced techniques that most people have no clue about.
Muscle Gaining Secrets 2.0 is the skinny guys’ bible and is jam-packed with tricks, tips and advanced techniques that most people have no clue about.
No overly complicated scientific formulas or insider jargon that requires a degree in advanced physiology. No nonsense, no filler, no fluff; just the hard-hitting, scientific truth about exactly what you HAVE to do to build muscle faster than ever before.
If you’re sick and tired of being skinny, fat and weak this is the workout program for you.
FINALLY, DISCOVER THE SOLUTION THAT ELITE MARTIAL ARTS AND COMBAT ATHLETES ARE USING TO INCREASE OVERALL STRENGTH AND EXPLOSIVE POWER, BUILD KILLER CARDIO, LOSE BODY WEIGHT AND MAXIMIZE YOUR PERFORMANCE IN TRAINING AND COMPETITION
Signature AMP-ed™ ‘Performance Bodybuilding’ protocol allows you to unlock the true power of your bodies most ANABOLIC metabolic pathways for freaky fast gains in explosive strength and athletic muscle mass, all while getting you as shredded as a pro bodybuilder.
8. Fighter Abs
6 WEEKS TO SIX PACK ABS THAT ARE AS HOT AS THEY ARE “DEADLY”
The Foundation Phase
In this phase, you will revamp your metabolism and turn it into a fat-burning machine. Right off the bat, you are going to be burning calories throughout the day and even while you sleep. The workouts in this phase will prepare your body for what’s to come- full-body exercises that give you the most “bang for your buck” in burning calories and melting off belly fat.
Fighter Core Strength Phase
This is where you’re going to start to see those abs. Your core strength will be through the rough. The circuits get more intense and your abs are going to start to burn. The movements start to get more intense, making sure you progress appropriately. More advanced abdominal exercises will also be introduced to target your midsection, making sure we are targeting any fat around the stomach and getting your abs to appear.
Final Competition Prep
In the final phase, we will be targeting the lower belly fat and get those lower abs to appear. I know you want abs but I want to get you a FULL SIX PACK. That’s why we are going to make sure you see nothing but abs and a flat midsection when you look at your stomach. I will also be introducing higher intense conditioning to shred off that last inch or two of body fat. After this phase, your abs will be ripped like a fighter about to enter the ring.
6 WEEKS TO SIX PACK ABS THAT ARE AS HOT AS THEY ARE “DEADLY”
9. Bar Brothers – Go Hard or Go Home
Get 6 Pack Abs At Home These 2 Guys Shows A New Workout That Gets Real Results From Home.
10. The 20 Minute Body Program
20 Minute Body is more than just workouts, but mind over body and finding your fitness from within.
A high-intensity workout and eating plan that delivers big results in just 20 minutes a day!
The former Biggest Loser star and celebrity trainer presents a high-intensity workout and eating plan that delivers big results in just 20 minutes a day.
From his days as a trainer on The Biggest Loser, Brett Hoebel knows that when people log hours on a treadmill, they’ll lose weight. But he also knows that most of his clients don’t have the schedule or the desire to spend that much time at the gym. And the truth is—the number of minutes you spend working out isn’t the key to weight loss: intensity is.
This is a 72-page course dedicated to advanced techniques in gaining muscle in a way that creates a sharp physique with hard, full muscles.
Specific Power Physique plan to build muscle.
This bodyweight-only training system — originally designed to help special operators in the field stay at the top of their game — is the flagship workout program in the Specforce system. The only tactical fitness system created by a real-life operator for a year-round alpha-male physique, status & confidence without the punishing Special Forces lifestyle.
13. The Jump Manual
Add At Least 10 Inches To Your Vertical Leap In Just 12 Weeks, GUARANTEED
INSIDE THE JUMP MANUAL is The Max Explosion Workout:
This is the exact workout that thousands of athletes have used to gain 10-20″ on their vertical jump, including techniques that you won’t find anyplace else. This is the blueprint Coach Hiller and his athletes use to develop a 40″ vertical leap*.
Muscle that is created using your BODY FAT for fuel
So you get bigger and more ripped at the same time
And, you do it all with a 4-minute CEP Training Protocol
More muscle and less fat in literally DAYS from now. Not months, DAYS!
For what you probably spend on two months worth of protein powder,
you can get a plan to actually get the body you always wanted…
15. Dumbell Domination Program – Home Workout Program
Dumbbell Domination includes 18 intense workouts that improve conditioning, boost strength, and burn body fat — all in 25 minutes or less per session. You don’t need a gym full of equipment or hours away from home to get in shape. Filled with great home workout plans.
Reveal Your Abs In Just 4-Minutes❯❯ Each movement is specifically sequenced to optimize your fat-burning hormones so that you can fully reap the belly fat burning benefits AFTER your workout and even while you sleep.
❯❯ These specific sessions only last for a total of 4-minutes, meaning it can easily fit anyone’s busy schedule.
❯❯ If you can get MORE result in just 4-minutes, would you do it? Heck YES!
17. Muscle Maximiser
A body-building hack to trigger fast muscle growth!
The Muscle Maximizer uses a 3 phase approach to promoting lean muscle growth by fully customizing your nutrition and training regimen to help naturally maximize your anabolic hormones.
The Muscle Maximizer provides a unique nutritional software that is designed to tailor optimum muscle-building nutrition to you based on individual factors such as your age, weight, height, true body type and workout schedule. Calories and macronutrients are specifically allocated throughout the day to perfectly complement the customized training program that you’ll be provided. On the days you’re not training, your nutrition is structured to help repair and rebuild broken down muscle tissue quickly and effectively. The Muscle Maximizer is designed to give your body what it needs, when it needs it, in order to promote lean muscle growth and accelerate muscle recovery. For more information watch the video above.
This program includes three to four weight training workouts a week which should be standard whether your goal is to build muscle or lose fat.
Your body will build muscle if you feed it enough calories and perform a low amount of calories.
Your body will burn fat if you consume a low number of calories and maintain a few cardio sessions each week. Bottom line, if you want to build muscle you’ll be eating in a caloric surplus and probably only doing cardio for 2-3 sessions a week, no more than 10-20 minutes a session.
If your goal is to burn fat, you’ll be eating in a caloric deficit and doing cardio for 3-5 sessions a week, no more than 30-40 minutes a session.
The weight training component of the workout will not change.
Sculpted arms, popping shoulders, and bootylicious booties aren’t made by working them off – they’re built by the age-old art of bodybuilding.
Trainer to the Pros Reveals His Secret, Step-by-Step Blueprint Guaranteed to Make You Fitter, Stronger, and Faster Than You Ever Thought Possible –in the Next 60 Days… Or Your Money Back.
You could literally outgrow your current wardrobe and have to go and buy bigger shirts within the matter of a few weeks from now! And trust me, it can happen faster than you realize, once you start applying this kind of specialization training into your own workouts.
22. The Muscle Experiment – Home Workout Plans
This Muscle Building System Has Been Proven Time and Time Again To Put On Pounds Of Solid Muscle On Even The Skinniest and Most “Physically Disadvantaged” of People……Without EVER Having To Lift Weights.
23. Weight lifting for Muscle Mass Home Workout Plans
Weightlifting eBooks You can receive INSTANT ACCESS to download these weight lifting programs in LESS than a few minutes!
Build up to 25 Pounds of Muscle Mass in 8 Weeks.
When You Train Based on These Four Specialized Techniques, “You’ll Unleash And FLOOD Your Body With An Anabolic Response” That Forces Your Body To “INCINERATE Fat” While “Building Muscle” At The Same Time!
This book is another must include for our list. With this book, you will be guided through a three-phase training program to build muscle fast. It is easy to use and can be followed right in your living room!
Another great book for women who want to get strong is The New Rules of Lifting for Women.
This book will take your fitness beyond what you believe you could achieve. It includes Weight lifting workout plans that quickly show results.