6-Week Ultimate Home Workout Routine for Muscle Gain

Here’s the Best Home Workout Routine for Muscle Gain to Follow and Look Aesthetically Pleasing

Many might not agree, but building a good-looking physique at home is quite easy. And, it doesn’t require you to join any fancy-looking gym nor need to get big gym equipment. All you require is a little creativity and commitment to stick with your workout routine. Nonetheless, if you’re looking for a home workout routine for muscle gain, then you’re reading the right piece of article. Here, in this article, we will provide you with a 6-week home workout routine that you can follow, and if you stay dedicated to it, we assure you you’ll get results.

Home Workout Routine for Muscle Gain

Whether you’re on a tight schedule or maybe due to some reasons you’re not able to workout in the gym, then here we’ve got this 6 weeks home workout routine, which is divided into a three-day training split. Similarly, you need a set of dumbbells & a bench.

Further, the workout is divided into 2-week splits where the first two weeks workout is targeted for strength, in which you maintain to go for 6 to 8 reps. And then slowly increasing the rep range up to 12 by week 5 & 6.

Here’s 6-Week Home Workout Routine for Muscle Gain

It’s a six-week home workout that includes three sessions per week. In the first two weeks, it’s focused on strength, then in the third and fourth weeks, it’s a hypertrophy workout, followed by the last two weeks, which are focused on volume. Similarly, some of the alternative exercises are also kept. Hence, if you can’t go to the gym, then this workout will cover up those exercises for which the gym becomes crucial. For instance, an alternate of Lat pulldown straight arm Lat pulls with a dumbbell will do the work.

Week 1 & 2

Day – 1

Exercise Sets Reps
DB Squats 3 6 – 8
DB Arnold Press 3 6 – 8
DB Step – Up 3 6 – 8
Wide Grip Upright Rowing 2 6 – 8
Sissy Squats 3 6 – 8
DB Side Lateral Raises 3 6 – 8 
Romanian Deadlift 3 6 – 8
DB Bent Over Raises 2 6 – 8
Calf Raises (Seated) 3 10
V – Ups 3 10

 

Day – 2 Rest Day

Day – 3

Exercise Sets Reps
DB Incline Press 3 8 – 10
DB Bent Over Rowing 3 8 – 10
DB Bench Press 3 8 – 10
DB Straight Arm Pullback 2 8 – 10
DB Pullover 3 8 – 10
DB Shrugs 2 8 – 10
Decline DB Flys 2 8 – 10
Double Crunches 3 15

Day – 4 Rest Day

Day – 5

Exercise Sets Reps
DB Biceps Curls 2 6 – 8
DB Overhead Triceps Extensions 2 6 – 8
Incline DB Biceps Curls 2 6 – 8
Bench Dips (Weighted) 2 6 – 8
1 – Arm DB Preacher Curls 2 6 – 8
Lying DB Triceps Extensions 2 6 – 8
Seated Reverse DB Curls 3 6 – 8
Crunches (Weighted) 3 12

 

Day 6 & 7  Rest Day

Week 3 & 4

Day – 1

Exercise Sets Reps
DB Squats 3 8 – 10
DB Arnold Press 3 8 – 10
DB Step – Up 3 8 – 10
Wide Grip Upright Rowing 2 8 – 10
Sissy Squats 3 8 – 10
DB Side Lateral Raises 2 8 – 10
Romanian Deadlift 3 8 – 10
DB Bent Over Raises 3 8 – 10
Calf Raises (Seated) 2 20
V – Ups 2 20

 

Day – 2 Rest Day

Day – 3

Exercise Sets Reps
DB Incline Press 2 6 – 8
DB Bent Over Rowing 2 6 – 8
DB Bench Press 3 6 – 8
DB Straight Arm Pullback 2 6 – 8
DB Pullover 3 6 – 8
DB Shrugs 2 6 – 8
Decline DB Flys 3 6 – 8
Double Crunches 2 12

 

Day – 4 Rest Day

Day – 5

Exercise Sets Reps
DB Biceps Curls 3 8 – 10
DB Overhead Triceps Extensions 3 8 – 10
Bench Dips (Weighted) 2 8 – 10
1 – Arm DB Preacher Curls 3 8 – 10
1 – Arm DB Preacher Curls 3 8 – 10
Lying DB Triceps Extensions 2 8 – 10
Seated Reverse DB Curls 2 8 – 10
Crunches (Weighted) 3 15

 

Day 6 & 7 Rest Day

Week 5 & 6

Day – 1

Exercise Sets Reps
DB Squats 4 10 – 12
DB Arnold Press 4 10 – 12
DB Step – Up 4 10 – 12
Wide Grip Upright Rowing 3 10 – 12
Sissy Squats 3 10 – 12
DB Side Lateral Raises 3 10 – 12
Romanian Deadlift 4 10 – 12
DB Bent Over Raises 3 10 – 12
Calf Raises (Seated) 3 20
V – Ups 3 20

 

Day – 2 Rest Day

Day – 3

Exercise Sets Reps
DB Incline Press 4 10 – 12
DB Bent Over Rowing 3 10 – 12
DB Bench Press 3 10 – 12
DB Straight Arm Pullback 4 10 – 12
DB Pullover 3 10 – 12
DB Shrugs 3 10 – 12
Decline DB Flys 3 10 – 12
Double Crunches 4 15

 

Day – 4 Rest Day

Day – 5

Exercise Sets Reps
DB Biceps Curls 4 10 – 12
DB Overhead Triceps Extensions 3 10 – 12
Alternate Incline DB Biceps Curls 3 10 – 12
Bench Dips (Weighted) 4 10 – 12
1 – Arm DB Preacher Curls 3 10 – 12
Lying DB Triceps Extensions 3 10 – 12
Seated Reverse DB Curls 3 10 – 12
Crunches (Weighted) 4 15

 

Day 6 & 7 Rest Day

Closing Thoughts

A home workout routine for muscle gains is not as easy as it sounds. However, it’s not impossible either. Here, we have discussed a 6-week home workout routine that you can follow with minimal gym equipment, namely a dumbbell and bench, to get results. Similarly, if you’re also taking care of your diet, then we assure you you’ll get good results.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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