Train Like a Bodybuilder at Home: Get Lean and Strong Without Going to the Gym

Learn how to get strong and lean without ever setting foot in a gym again!

Everyone who strength trains wants to get strong, lean, and ripped, but not everyone wants to go to a gym to do it--gyms are expensive, crowded, and dirty. In today's world, people are seeking a safer, simpler, more practical way to get fit and get strong, and also do it with the help of a proven expert. Erin Stern is an internationally respected bodybuilder with numerous awards to her name, including two Ms Figure Olympia titles and 14 IFBB titles. Her positive, inspiring approach to training will appeal to anyone: from beginners who are just looking for a simpler way to get fit, to seasoned weight trainers who want to stay strong even when they're not in the gym.

Train Like a Bodybuilder at Home follows a simplified approach to strength training and requires minimal equipment, using bodyweight movements and miniumal equipment to mimic many of the more complex exercises that often are done only in a gym. You don't need a gym membership to train like a bodybuilder!

Here's what's inside:

Over 60 exercises that all can be performed with simple, basic home equipment

Training tips and and variations to ensure you'll be perform every exercise properly

9 fat-burning, muscle-building workouts that range from 4 to 6 days and will challenge beginners as well as advanced readers

Practical, helpful guidance for managing nutrition, buying equipment, setting up your own home gym, adapting to training at home, and more

ISBN-13: 9780744034905

Media Type: Paperback

Publisher: DK

Publication Date: 12-27-2022

Pages: 192

Product Dimensions: 7.60(w) x 9.10(h) x 0.60(d)

Erin Stern is a professional bodybuilder and two-time Ms. Figure Olympia. She has 14 IFBB (International Federation of Bodybuilding and Fitness) titles, including the 2012 Arnold Classic Europe, and has been featured on over 20 fitness and bodybuilding magazine covers. Erin has created training programs that have helped thousands of people reach their fitness and bodybuilding goals, with a mission to empower, educate, and enrich the lives of people through fitness and healthy living. Her YouTube channel and Instagram page are daily sources of inspiration and practical training tips for hundreds of thousands of her followers.

Table of Contents

Introduction 8

Why Train Like a Bodybuilder at Home? 10

The Six Fundamental Compound Movements 12

Basic Strength Training Principles 14

The Basics of Building Muscle 16

Building Mind-Muscle Connection 18

Understanding Macronutrients 20

Determining Caloric Meeds 22

Common Macro Splits 23

Eating for Muscle Gain 24

Nutrition Supplements 26

Building Your Home Gym 28

Know Your Muscles 30

Muscle Charts 32

Tips for Training at Home 34

Programs 36

Choosing a Training Program 38

4-Day High-Frequency/Total Body 40

4-Day Push-Pull Program 42

4-Day Upper-Lower Body Program 44

5-Day Push-Pull-Legs Program 46

5-Day Specialized Split Program 48

5-Day High-Frequency Program 50

6-Day Specialized Split Program 52

6-Day Push-Pull-Legs Program 54

6-Day High-Frequency and Specialization Program 56

Legs 58

Single-Leg Bench-Assisted Squat 60

Goblet Squat 62

Cossack Squat 64

Bulgarian Split Squat 66

Heel-Elevated Hack Squat 68

Quad Step-Up 70

Straight-Leg Deadlift 72

Dumbbell Deadlift 74

Hip Thrust 76

Sliding Floor Curl 78

Reverse Nordic Curl 80

Dumbbell Good Morning 82

Spanish Squat 84

Bench Reverse Hyper 86

Standing Calf Raise 88

Back 90

Banded Lat Pull-Down 92

Banded High Row 94

Seated Banded Row 96

Dumbbell Pull-Dver 98

Yates Row 100

Supine Dumbbell Row 102

Single-Arm Dumbhell Row 104

Banded Low Row 106

Renegade Row 108

Single-Arm Side Pull-Down 110

Chest 112

Dumbbell Bench Press 114

Dumbbell Incline Bench Press 116

Dumbbell Incline Squeeze Press 118

Decline Push-Up 120

Dumbbell Incline Flye 122

Banded Cross-Body Chest Press 124

Arms 126

Triceps Kickback 128

Bench Dip 130

Standing Biceps Curl 132

Banded Biceps Curl 134

Spider Curl 136

Dumbbell Skullcrusher 138

Banded Triceps Push-Down 140

Shoulders 142

Seated Shoulder Press 144

Wide-Grip Upright Row 146

Dumbbell Face Pull 148

Dumbbell Press-Out 150

Lateral Raise 152

Reverse Flye 154

Bus Driver 156

Core 158

X Plank 160

Vacuum 161

Banded Crunch 162

Knee-Up 164

Hollw Hold 166

Banded Bicycle 167

Side Plank 168

Toe Toucher 170

Lying Leg Raise 172

Cardio 174

Burpee 176

High Knees 178

Shadow Boxing 179

Dumbbell Swing 180

Wall Sprint 181

Pop Squat 182

Dynamic Step-Up 183

Plyo Push-Up 184

Bear Crawl 185

Incline Mountain Climber 186

Dumbbell Thruster 187

Index 188

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