Split Overview: Day Focus Goal Day 1 Push (Chest, Shoulders, Triceps) Build upper body strength & pushing power Day 2 Pull (Back, Biceps) Develop pulling muscles & posture Day 3 Legs (Quads, Hamstrings, Calves, Glutes)… Best 3-Day Workout Split – Efficient. Effective. Results-Driven.
Grow Thick Forearms With Minimal or No Equipment The forearms include: Muscle Group Function Flexors Grip, curl the wrist inward Extensors Extend the wrist upward Brachioradialis Adds bulk; used in hammer grip To grow them,… Forearms Home Workout for Mass | Thick Forearms Without Equipment
Calves are one of the most neglected and stubborn muscle groups. To make them grow, you need: They’re made up of: Muscle Function Focused by Gastrocnemius Visible, outer muscle (gives shape) Standing calf raises, jump… Calves Home Workout for Mass | Juicy Calves Without A Gym
Shoulders are made up of three heads: Head Primary Function Targeted By Anterior (Front) Raises arm forward Front raises, overhead press Lateral (Side) Raises arm sideways Lateral raises, upright rows Posterior (Rear) Pulls arm backward,… Shoulder Home Workout for Mass | Big, Capped Delts Without a Gym
A strong back improves posture, pulling strength, and gives your physique that 3D look. Even at home, with smart movement choices and proper intensity, you can grow your back using: Back Muscle Groups & Targets… Back Home Workout for Mass | Thick and Wide Back Without Gym
The triceps make up about 70% of your upper arm size, making them absolutely essential if you want bigger, stronger-looking arms. This workout targets all three tricep heads: 🧠 Anatomy-Based Training Muscle Head Best Targeted… Triceps Home Workout for Mass | Build Horseshoe Triceps Without a Gym
Grow Bigger Arms With or Without Equipment Biceps respond well to moderate-to-high reps, mind-muscle connection, and controlled tempo. This workout targets: Equipment-Based Options Equipment Mass Potential Dumbbells ✅ Best results Resistance Bands ✅ Great for… Biceps Home Workout for Mass | No Equipment And Low Equipment Variations
Build Bigger, Stronger Legs at Home Legs respond extremely well to high volume, slow tempo, and isolation under fatigue. Even without gym machines, you can force growth using progressive overload, smart angles, and tempo control.… Best Leg Home Workout for Mass
Build a Bigger Chest with Minimal Equipment Can you really build a big chest at home? Yes — but only if you train smart. With progressive overload, creative angles, and controlled reps, you can achieve… Best Chest Home Workout for Mass – No And Minimal Equipment Variations