Weight Gain At Home Exercise Routine : Maxener Wellness

Exercise Routine At Home To Gain Weight

  • Day 1
    Upper Body & Abs
    2 x of Push ups
    2 x Pike Push ups or Hindu Push ups
    2 x Triceps Dip
    6 x Pull ups
    3 x Ab Circuits
  • Day 2
    Lower Body & Cardio
    2 x Bodyweight Squat
    2 x Squat Jump
    2 x Lunge
    2 x Standing calf raise
    3 x Burpee
  • Day 3
    Upper Body & Abs
    Repeat day 1
  • Day 4
    Lower Body
    Repeat day 2

Total Body Circuit – Time Duration – 15 Minutes

Time Exercise
0:00 – 0:40 Jumping Jacks
0:40 – 1:00 Active rest/Stretching
1:00 – 2:00 Push-ups
2:00 – 2:30 Active Rest/Stretching
2:30 – 3:30 Push-ups
3:30 – 4:00 Active Rest/Stretching
4:00 – 5:00 Triceps Dips
5:00 – 5:30 Active Rest/Stretching
5:30 – 6:30 Triceps Dips
6:30 – 6:50 Active Rest/Stretching
6:50 – 7:50 Walking Lunges
7:50-8:20 Active Rest/Stretching
8:20 – 9:20 Walking Lunges
9:20 – 9:50 Active Rest/Stretching
9:50 – 10:50 Squats
10:50 – 11:20 Active Rest/Stretching
11:20 – 12:20 Squats
12:20 – 12:40 Active Rest/Stretching
12:40 – 13:40 Burpees
13:40 – 14:10 Active Rest/Stretching
14:10 – 14:30 Jumping Jacks
14:30 – 15:00 Cool down/Stretching

Upper Body At Home Workout Exercise To Gain Weight

1. Push-Ups

Primary Muscles Targeted – Pectoral muscles, Delts, and Shoulders

How To Perform A Push-Up –

  • Begin with a high plank position with your hands firmly placed on the ground, right beneath your shoulders.
  • Now keeping a neutral spine, lower down your body until your chest is just above the floor.
  • Push yourself back up to complete one rep.
  • For better activation of triceps, keep your arms tucked to the side while you lower down your body.

2. Hindu Push-Up

Primary Muscles Targeted- Shoulders, Chest, and Triceps

How to Perform Hindu Push-ups – 

  • Begin with your butt in the air, legs wider than shoulder and hands placed in front of your on the floor.
  • Keeping your head down, swoop your body towards the floor so that your hips move towards the floor and your torso towards the ceiling.
    Now get back to starting position by keeping your arms straight and hips in the air.
  • Once you are in the starting position, perform another rep directly without staying in the locked position for too long.

3. Triceps Dips/Bench Dips

Primary Muscles Targeted – Triceps and Shoulders

How to Perform Triceps Dips –

  • For this exercise, you will need a bench or something similar like a sofa or a sturdy chair.
  • Place the chair behind your back. Grip the edge of the chair with hands fully extended and placed shoulder width apart.
  • Kep your legs straight and extended forward such that it is perpendicular to your chest.
  • Slowly lower down your body by bending through elbows until your upper arms and forearms are perpendicular to each other.
  • Lift yourself back to the starting position by using your triceps. You have complete one rep successfully.

4. Pull-Ups

Primary Muscles Targeted – Lats and Arms

How To Perform A Classic Pull-Up –

  • Grab a pull-up bar with your palms facing outwards
  • Pull yourself up slightly over the bar by keeping a slight arch in your back and torso puffed out.
  • Slowly lower down yourself until your arms are fully extended.
  • That’s rep one. Do as many strict reps you can do.

Lower Body Home Workout Exercise Guide To Gain Weight

5. Bodyweight Squats

Primary Muscles Targeted – Quads, Hamstring, and Hip Flexors

How To Perform A Squat –

  • Stand with your legs shoulder width apart. Keep your hands clasped together in front of your chest.
  • Begin the downward motion by flexing your knees and hips. Sit back with your hips and keep an upright torso.
  • Go full depth and return to starting position to finish one rep.
  • Perform 4-5 sets of 10-15 reps as warm-ups and three sets of 15-20 reps as a finisher on a leg day workout.

6. Jump Squats

Primary Muscles Targeted – Quads, Glutes, and Hip Flexors

How To Perform A Jump Squat –

  • Begin with a standing position with your feet shoulder width apart.
  • Perform a normal squat.
  • As you complete the downward motion, jump in the air.
  • As you land, lower the body back to normal squat position to finish rep one.

7. Walking Lunges

Primary Muscles Targeted – Quads, Glutes, and Hip Flexors

How To Perform Walking Lunges –

  • Start with a standing position with your feet shoulder width apart and your hands on the side.
  • Step your right leg forward, flexing your knees and drop your hips.
  • Go down until your rear knee grazes the floor.
  • Stand back up and take another step forward with left leg.
  • Repeat this for as many times you can.
  • You can also grab free weights with your hands to make this exercise even tougher.

8. Standing Calf Raises

Primary Muscles Targeted – Calves

How To Perform A Standing Calf Raise –

  • Rise up on the toes from a standing position while keeping the knees and straight and heels off the floor.
  • Hold the position for a couple of seconds and slowly come down.
  • Repeat for desired counts.

Full Body Aerobic Exercise At Home Guide

9. Burpees

Primary Muscles Targeted – Chest, Triceps, Delts, Quads and Hamstring

How To Perform A Burpee –

  • Start off with a standing position with hands on the side.
  • Drop down to a squat position but with your palms on the ground.
  • Kick your legs back while keeping your arms extended.
  • You will be now in a high plank position.
  • From high plank position, immediately return to squat position.
  • Jump from this position to finish the first rep.

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