Built at Home: The Complete Home Workout Guide for Men

💪 BUILT AT HOME — The Complete Home Workout Guide for Men

No gym. No expensive equipment. No guesswork. A complete home training system built for real men's lives — busy professionals, stay-at-home and work-from-home dads, men restarting after years away, and men 40+ and 50+ who want strength that lasts, trained in a living room, garage or spare corner.

WHAT'S INSIDE

• 138 exercises across 12 body areas — warm-up & mobility, chest, back, shoulders, arms, legs & glutes, core, cardio & conditioning, full body & athletic, neck/posture/desk-worker fix, grip & forearms, and flexibility — each with step-by-step instructions, the exact muscles it works, sets & reps, an easier version AND a harder version

• Real photographs of men training at home for the movements (73 real Pexels photographs, fully credited — no AI images) — plus 28 clickable YouTube "Watch it live" video links, every one verified, so you can watch each movement done properly

• A self-evaluation section up front: health screening questions, five self-tests (push-up, squat, plank, wall-sit and get-up tests with age-band benchmarks), and a clear Do It / Modify It / Avoid It table for new starters, sensitive knees, touchy shoulders, stiff backs and men 50+

• Complete 30–45 minute sessions for every area (warm-up, main work, cool-down) — plus six 10-minute express sessions for no-time days, including a Dad Express

• 8 goal plans: Build Muscle, Lose Fat, Strength & Power, Athletic/Explosive, Busy Professional (3×/week), Men 40+/50+ Joint-Friendly, Beginner Restart, and Stay-at-Home & Work-from-Home Dads

• A 4-week foundation program and an 8-week progressive program, plus a recovery & lifestyle chapter (sleep, protein basics, walking, plateau fixes, the five mistakes that stall men at home)• Printable worksheets: weekly planner, workout log and a progress tracker for your retests

Train at home, on your schedule, at your level — and get measurably stronger every four weeks.

Total: 132 pages. Instant download, read on any device.

By Jeffery Carter Malcolm — Bachelor's in Physical Education, Sports Science & Spanish, with years of fitness leadership and teaching experience.

⚠️ This guide is educational fitness information and is not medical advice. If you have a health condition, an injury, or have been inactive for years, check with your doctor before starting.