AT HOME WORKOUTS

With the ongoing COVID-19 virus, The Muscle Program 

is dedicated to providing you with FREE workouts you can do at home with dumbbells and minimal equipment.


Click below to see the workouts you can do at home.

Dumbbells - back - dumbbell rows2

AT HOME WORKOUTS

20-Rep Back Workout with Light Dumbbells at Home
If you want to build your back muscles, you have to lift heavy weights, right? But what if all you[...]
Intense Chest Workout at Home with Light Dumbbells
You want to train chest at home but you don't have heavy dumbbells. And you're wondering 'Can I still get[...]
Shoulders and Legs at Home: Superset Dumbbell Workout
Let me be upfront with you - this superset workout for shoulders and legs is going to be a little[...]

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Triceps Workout for Mass and Shape
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5 Deload Chest Workouts
You've been pushing your chest hard in the gym for several weeks and have made some awesome gains. But you're[...]

NUTRITION

Flexible Meal Plans for Building Muscle Mass: Calorie-Specific Plans
What if I told you that you can eat your favorite foods and still gain muscle without getting fat? Well,[...]
Meal Plans for Lean Muscle Gains and Getting Shredded
In this post, you'll find several meal plans for lean muscle and to get shredded.  In short, use these meal[...]
Meal Plans for Mass and Strength Gains
In this post, you'll find several meal plans for mass and strength gains.  So if you're ready to pack on[...]

SUPPLEMENTS

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TestoFuel Review: Best Test Booster for Building Muscle
Let's be real, most natural testosterone boosters suck. In fact, there's only 2-3 test boosters I recommend taking, and TestoFuel[...]

Jason Stallworth

Founder of TheMuscleProgram

About the Author

I created TheMuscleProgram in 2010 as I wanted to help people gain muscle and get into shape. So I started putting together workouts that I've done that have helped me over the many years of weight training. 

This site has helped hundreds to people become the best version of themselves.