Muscle building program "bulking" and body toning - home

Training plan for muscle building "weight gain" and body toning at home for a period of training randomly or not seeing satisfying results? Beginner in the sports field and don't know where to start? This comprehensive plan will save you a lot of time. Program duration: not less than two months, after which you can change the program or continue with increased intensity ("the method of increasing intensity is explained in the booklet"). Number of days: 4 days per week. Required tools: a weight bag of at least 20 kg. Additional tools will give you variety in exercises but are not essential: cloth resistance band, resistance ropes, step. The program consists of four files: 1- The workout schedule PDF file with instructions, division of days and muscles, exercises for each day according to the muscle with alternatives for each exercise (with a video explanation of the exercise + written explanation + pictures), specifying the number of rounds, repetitions, rest, and the targeted muscle for each exercise. 2- The bulking plan booklet The booklet will show you how to use the program, how to ensure correct technique, how to choose the appropriate weight, how to develop yourself, proper nutrition for bulking according to your goal, how to use the MyFitnessPal app, how to choose the right supplements ("optional"), reasons for weight stagnation and solutions, and many questions and information that will shorten your journey. 3- Progress tracking file The file will change your way of exercising and tracking completely, helping you record your weights, repetitions, exercise intensity, and how you progress in the following week. 4- Measurement tracking file It helps you monitor your measurements and know exactly how and where to measure, and the correct methods and times for measurement. Important notes: the schedule does not include follow-up. If you face any difficulty with the exercises or the program, do not hesitate to contact me via social media. No injuries or health problems before starting the program. Sharing or selling the product exposes you to legal issues. Your journey to your goal will be very clear and organized, and with a click, you can access your workout.