6 Bodybuilding Workouts To Use At Home
Bodybuilding – is a sport involving strenuous physical exercise in order to strengthen and enlarge the muscles of the body. If you looked up the definition, this is what you would find. If you wanted to know what a bodybuilder is, a bodybuilder is a person who does special exercises, regularly, in order to make his or her muscles grow bigger. So, to put this in my terms, bodybuilding is the combination of art and science to continually improve your physique. There are multiple facets and it does not always involve being the biggest. You might care about muscular symmetry, which is not necessarily dependent on the size as it is about balance and how each side of our body is shaped by comparison to its opposite side. If you care about muscle size, you likely also want to be stronger.
While there are many ways to build muscle, bodybuilding is the usual path to getting your muscles as big as you can. Before you grab your free programs, let me share with you the specifics of how I created mine and everything else you should know. You don’t have to rely on just my programs either. You could literally find hundreds of them out there with a simple Google search so I’ll let you know what makes up my programs vs. some others and why you should consider the ones I have built.
What Are The Benefits Of Bodybuilding?
There are a number of benefits to bodybuilding as getting larger muscles is not the only reason people lift this way or pursue this sport. Whether you plan to compete or are more of an advanced enthusiast like me, there are several reasons to body build.
- First, we already know this one in getting larger muscles, case closed here.
- You can improve athletic performance.
- Looking better naked or improving aesthetic appearance is a benefit.
- Improved confidence comes along with getting bigger and stronger. Cocky can happen too but let’s stay away from that.
- You can better control weight loss or gain and therefore maintain better overall health as more muscle means a metabolic advantage.
- Regular weight lifting and exercise decrease the chances of cardiovascular disease
- Building muscle helps protect your joints and reduces the likelihood of injury
There are certainly more you could find but these are some of the best reasons to be body build.
These are all free so even if you don’t decide to move forward with them, or want to try other programs I built, you didn’t spend a single dime to get your hands on them.
What Are The Specifics Of The Majority Of The Renegade Built Workouts?
No matter which genre of workout you decide to grab from Renegade, these are some common themes. The training programs are between 3 and 6 days a week. Depending on how much time you can commit, there is an option that meets your schedule. They all aim to be 45 minutes or less and can be repeated once you finish. The bones of the programs revolve around lifting weight and use rep ranges anywhere between 6 and 15. There are some instances of higher and lower repetitions but this is not the norm. They all use a form of progressive overload and deloads. As far as other aspects of the programs, you’ll have to read below.
What Muscle Groups?
I personally train every muscle group twice a week but some of these use lower frequency like some traditional bodybuilding splits of once a week. Again, what fits you best is up to you. You will find out more on the shoulders below but it is the only muscle group that always nags me. It never fails that the first body part to tell me it’s time for a deload is my shoulders. I do not skip leg days and my programs do not exclude legs. So if you don’t leave to train legs, forget it, just train your legs.
How many days a week?
Ok, what I like about how I build my workout options is there are multiple; 3, 4, and 5-day options. If you want a 6-day workout, you’ll be able to check out my Renegade Workout soon. Choose whichever one you can consistently commit to and start there. They are free so if you ever wanted to go more or fewer days, just come back and grab some more.
The program includes a gradual increase in intensity, on the major lifts, for each muscle group. It also includes plenty of supplementary work for each and every muscle, it is bodybuilding. The workouts proceed with moderate rest in between your supersets. I do supersets to get more work done in ~45 minutes but also provide adequate rest for my muscles before the next set. The workout uses higher intensity and lower repetition ranges on the main lifts and increases in reps on most supplementary work. Remember, working across multiple intensities and loads is a great way to build muscle.
As you may already know, tracking progress is a must for me. This does not mean you can’t incorporate some variety as I have done that here. You have the ability to choose your exercises but recommend keeping the main lifts consistent week to week with supplemental work changing. This is entirely up to you and this is the beauty of the workouts as they can be as consistent or flexible as you want them to be. Also, it is not variety to “confuse your muscles.” It is strategic to allow some variety as many people enjoy doing something new. However, I can’t stress how important it is to know whether the program is working or not working.
There is no fooling you into thinking you are making progress, you can actually track it. You’ll be able to watch the weights increase or see your reps go up. Studies also show people stick to a program better with some variety and this also helps with higher motivation – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6934277/. If you are stuck or not making progress, you can now spot when it is time to modify the program or take some rest.
How do you Follow the Workout?
Following the workout is pretty simple. At the beginning of the document, there is a “Rules Of The Game Tab.” This is your guide with full instructions. If you have questions about it, do not hesitate to reach out and ask me, I’ll get back to you quickly.
Who is the Work out for?
Anyone who wants to build muscle, have some doing it and be done in 45 minutes or less. You want to train every body part and improve your entire physique. This program would also be a fit if you like a combination of muscle size and strength. The program can be used by men & women of all ages. A program for men & women really doesn’t need to differ much anyways.
Who is the Work Out not for?
If you only like lifting really heavy weights, or powerlifting, this isn’t for you. If you like long rest periods, over 2 minutes, you probably won’t like this program either, but again it’s in excel so if you want more rest, just change it. If you do not like strength training or lifting weights, then you won’t want to do one focused on more muscle and heavier weights. If you hate weight training with your lower body, this isn’t for you either. Here is my advice, lift your legs.
What are some of the Work Out Benefits?
- The workouts are built to be done in 45 minutes or less. You won’t cut into your entire day.
- The program is in excel and you can modify the exercises the way you see fit. If your buddy or girlfriend wants a copy, tell them to grab it on their own.
- There is a great deal of automated population throughout.
- Plenty of exercise variety and training frequency changes are built into the program
- You can easily track your progress
- It is flexible. You don’t have to work out 6 days to still have results, you can choose which one works best for you.
- There is an instructions page that tells you how to read and understand the program.
- You can also get access to other free documents to review by going here.
What If You Don’t Own The Equipment To Do The Exercises On The Work Out?
Great question. But you do! Your exercise choices include barbell options, dumbbell & kettlebell options, bands, and bodyweight choices. If you don’t have the exercise equipment for some of these exercises, but want to, you have a few options.
- Go buy some new equipment here or even here.
- Download my free exercise lists to find other options. It’s ok, you don’t have to worry about exactly what to choose. Why? There is no exercise out there that is absolutely imperative for results. Choose the one you like or have never tried, trust me, it’s safe.
- Don’t work out. Wait, that’s a really bad choice, forget I wrote that one.
Are There Other Pre-built Programs To Check Out?
You bet there are and they are all coming soon. I have several other options to choose from including; PowerBuilding, High-Intensity Interval Training (mine has a twist to it – mine includes weights – because they should). You can check them out here. Who knows, maybe one of these will fit you better.
What Can You Get For Free?
There is a ton of stuff you can get for free at Renegade. All you have to do is visit www.renegadecore.com and grab all the free stuff, and more are added weekly.
- The Ultimate Home Gym Guide E-Book
- Many pre-built exercise programs – but you already knew this.
- Expansive exercise document with over 800 exercises to review
- Exercise list by equipment type
- A document with a list of advanced techniques, and their definition
Hopefully, you have a better understanding of this program and whether it is right for you. If not, maybe one of my other programs is a better fit. Either way, I want to help you on your muscle and strength journey. Good Luck and be sure to drop a note on social on how it is working for you.
If you are more particular about the exercises you want, the specific design, or anything else and want a custom build, I get it. Let me know exactly what you like and I will see what I can do!
To The Core