How to Bulk Up at Home

People who want to bulk up at home should perform both incline and flat bench presses for their chests. Inclines work the upper chest, and flat bench presses work the middle chest. Performing both exercises will give your chest a more balanced appearance. Additionally, use the highest rack setting on your bench for doing squats. Perform at least one exercise like pull-downs for your lats, the muscles that flare out under your armpits.

Things You'll Need

  • Barbell
  • Dumbbells
  • Weight plates
  • Weight rack
  • Rubber mats
  • Combination flat/incline bench with leg extension/curl attachment
  • Lat machine
  • High-protein foods
  • Whey protein powder
  • Weight gainer powder
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Instructions

    • 1

      Set up your home gym in the basement or a spare room.

    • 2

      Write out a workout schedule. Plan to work out four to five days per week because you will want to have several rest days, which is when muscles really grow. Work your chest, shoulders and triceps, for example, on Day 1. Follow that workout with back and biceps. Do legs the third day. Take two days off, and repeat the workout sequence. Or take one day off and do all upper body one day then legs to end your workout week, according to criticalbench.com.

    • 3

      Focus on your larger muscles like legs, back and chest. Work those muscles on separate days, but do them first as you need to perform more sets for these larger muscle groups. Do four to six sets per exercise for your larger muscle groups and three to four sets per exercise for smaller muscles.

    • 4

      Train each major muscle group like legs, back and chest heavy at least once per week. Train a little lighter the second time you work these particular body parts. On heavy days, stay between four and eight repetitions for most legs, back and chest exercises. Heavy training will will force your muscle fibers to grow, according to criticalbench.com. Perform eight to 12 reps on your lighter training days.

    • 5

      Do exercises like bench press, inclines, flys and incline flys for chest. Perform the bench press by pressing a barbell up and down from your chest. Do inclines the same way, but bring the weight down to the upper part of your chest instead of the middle. Perform flys with two dumbbells. Lie on a bench, and hold the dumbbells parallel to your body as you lift them above your chest. Slowly lower them to each side, and stretch the chest muscles. Raise the dumbbells back up as if you are hugging a large tree, according to muscleandstrength.com.

    • 6

      Perform one-arm rows for upper back. Kneel down on a weight bench with your left leg. Pick a dumbbell off the floor with your right hand, lift it up toward the right side of your chest then lower it back down. Get a good stretch at the bottom of the movement. Repeat with the other arm.

    • 7

      Do squats on leg day. With the barbell on your back, squat down until your legs are parallel to the floor, then push the weight up by straightening your legs.