BUILD REAL MUSCLE AT HOME! (MAKE “BUCKETS” OF GAINS! – UPPER / LOWER SPLIT) – ScottHermanFitness

"No Equipment" workouts are amazing, but let's not pretend like all of us aren't looking for solutions to lift heavy weights at home. A lot of my online clients are freaking out because they can't go to the gym, they can't afford a home gym and even if they could… because everyone is buying EVERYTHING… finding what you need is close to impossible.

So with that in mind I got right to work on a solution where you might not be able to OVERLOAD like at the gym, but if we apply the concepts of "volume" and "training the same bodyparts two to three times a week", for some of you we will still see progress and at minimum you should be able to maintain your gains until gyms are open again.

Dumbbells are expensive, but TWO BUCKETS costs about $8! And I'm sure many of you probably have a few in your garage right now!

Let's see if we can get this video to OVER 6,000 LIKES for creative ingenuity that doesn't cross the "insta-gahhhbage" line.. haha! Stay safe everyone!

Workout Guidelines!
DAY 1: LOWER
DAY 2: UPPER
DAY 3: REST
DAY 4: REPEAT STARTING WITH LOWER!
NOTE: Rest 60 – 90 seconds between sets!

LOWER WORKOUT
(1:24)- Goblet Squat – (4 sets: 10 – 12 reps)
(1:58)- Alt. Reverse Lunge – (3 sets: 10 – 12 reps)
(2:24)- Romanian Deadlift – (3 sets: 10 -12 reps)
(2:49)- Pistol Squat – (3 sets: 10 – 12 reps per side)
(3:24)- Standing Calf Raise (3 sets: 10 – 12 reps)
(3:44)- Floor Crunch (4 sets: 20 – 30 reps)
(4:09)- Mountain Climbers (4 sets: 30 sec. per set)

UPPER WORKOUT
(4:33)- Shoulder Press – (3 sets: 10 – 12 reps)
(5:00)- Push-Up Tri-Set – (3 sets: 10 reps per exercise)
(6:01)- Bent-Over Row – (3 sets: 10 – 12 reps)
(6:25)- Bucket Shrug – (3 sets: 10 – 12 reps)
(6:49)- Biceps Curl – (3 sets: 10 – 12 reps)
(7:03)- Single-Arm Overhead Extension – (3 sets: 10 – 12 reps per side)
(7:28)- Lateral-To-Front Raise – (3 sets: 10 – 12 reps)
(7:51)- Floor Crunch (4 sets: 20 – 30 reps)
(8:13)- Over The Tops (4 sets: 15 – 20 reps)

(9:28)- DUMBBELLS ONLY HOME PROGRAM!
https://muscularstrength.com/12-Week-Home-Program

I worked out for a long time but didn't get results because of a poor diet. I then found NextLevelDiet, finally I started seeing results

this exercises are awesome, but for me its better to use workout resistance bands at home workout. i love them so much and its simple to use. if you want to get one for urself get it you will love it. i got my at trainhome shop they are great

I have a bucket we use for cat food we put a 20 pound bag of cat food in it I use that sometimes.

The bucket is hitting your forearms and head

I think it's best to fill it with water. You can directly convert the volume of water to the mass of what you're lifting. Of course, you'll have to be careful not to let the water slosh / spill.
And please wrap a towel around the handle when you're lifting heavy.

Please Sir,Can i do upper lower than ppl ?

Thanks so much Scott, you have got yourself a fan in me……Really ingenious and helpful concept. I am a beginner and had just started training when lockdown hit us. Can I actually build muscle size with this workout?

New subs here

i got a well at my place too lol that shit helps too 😛

i filled up water

Good video…. Are you from Boston?

Finally i found this, thank you

Nice but too light loaf to come anywhere near HIIT

एकच दादा scott herman दादा

Man thank you so much

Never knew buckets 🪣 had some much advantage. I guess exercising or workout is not ways about heavy equipment it is also about getting creative and making exercises and workouts as entertaining and fun as possible for yourself . Otherwise workouts can get boring very soon.

Smart