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Tons of you have been asking for a home workout, and we understand why!

Whilst you can’t make it to the gym, you’re keen to build muscle. But when you’ve looked, there aren’t any home workouts out there which look like they will actually get results.

Most home workouts use unweighted exercises like bodyweight squats, which clearly aren’t going to build a solid set of legs, and standard push ups, which you’re probably already doing, but they aren’t adding muscle.

But don’t despair just yet!

We have put our heads together and come up with a challenging full body home workout that will put even the most hardcore meathead through their paces.

What’s more, you don’t need any fancy equipment! All you need is your bodyweight and a standard chair.

Check out the workout video below and get building some homegrown muscle!

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Give this home workout a go and, as always, don’t forget to let us know how you got on via Twitter or Instagram (@TrainEatGain).

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Workout Breakdown

Here is a breakdown of the full workout shown in the video — useful if you’re finding it hard to keep up with the video or if you’re not able to watch it whilst working out.

The workout:

1a. Single-arm lateral raise – 3 x failure
1b. Single-arm shoulder press – 3 x failure
1c. Bulgarian split squat – 3 x 15 reps (per leg)

2a. Decline push up – 3 x failure
2b. Chair step up – 3 x 15 reps (per leg)
2c. Single-leg hip thrust – 3 x failure

3a. Chair dips – 3 x failure
3b. Decline triceps push up – 3 x failure
3c. Jump squats – 3 x 15 reps

Note: 1a, 1b and 1c denotes a triple-superset. You perform these three exercises back-to-back with no rest in between. Once you’ve completed the three exercises, take a short rest (30 seconds to one minute) and then repeat the superset three times in total before moving on to the next superset.