Programme d'entraînement à domicile

Jun 23, 23

By Admin Everwell

Training program at home: Transform your body

In our modern society, where time is a precious resource, finding the time to go to the gym can often be a challenge. Between busy work schedules, family responsibilities, and social commitments, it can sometimes be impossible to dedicate several hours a week to a regular training program.

However, this does not mean that you cannot achieve the results you desire. With a home training program, you can transform your body and reach your fitness goals without the constraints of traveling and the schedules of a traditional gym.

In this article, we will explore the benefits of home training, specific training programs for muscle building and gaining muscle mass, as well as practical tips to optimize your workouts.


The Benefits of Home Training

The Benefits of Home Training

Home training offers many advantages that can help you achieve your fitness goals. First and foremost, by training at home, you save valuable time.

You no longer need to travel to the gym, which means you can start your workout whenever you want, without worrying about opening or closing hours. This gives you total flexibility to schedule your training sessions according to your busy timetable.

Furthermore, home training allows you to customize your training environment according to your preferences. You can choose the music you like, adjust the room temperature to your liking, and even create an inspiring atmosphere to further motivate yourself. You are free to create a space that suits you perfectly and gives you the necessary energy to train effectively.

For those looking for a quality home training program in Canada, we highly recommend Everwell. This program is specially designed to increase muscle mass while maintaining muscle tone and losing fat. It is an adjustable training program that adapts to your daily life, allowing you to train effectively without compromising your other responsibilities.

The Everwell program is divided into different phases, each with its own characteristics and objectives. Some phases include full-body workouts, while others focus on specific muscle groups. This approach optimizes training volume and calorie burning. Additionally, the program includes multi-joint exercises such as weightlifting and cross-training. These exercises combine repeated movements with timed effort, allowing for intense and efficient work.

The workouts offered by Everwell are designed and approved by expert kinesiologists specializing in physical health and fitness. You have access to your training program through the Everwell app, which allows you to track your fitness schedule and daily training plan. Additionally, you will receive weekly tips specific to your goals, as well as detailed instructions and definitions of all training terms used.


Muscle Building Training Program

Muscle Building Training Program

If you want to develop your muscles and gain strength, a home training program for muscle building can be the ideal solution. Even without sophisticated equipment, there are many body weight exercise options that can help you achieve your muscle building goals.

Push-ups, for example, are an excellent exercise for strengthening the muscles of the upper body, including the arms, shoulders, and chest. Squats and lunges are effective movements for working the leg and glute muscles.

To make your muscle building training program more intense, you can use dumbbells or resistance bands. Dumbbells can be used for exercises such as bicep curls, tricep extensions, and lateral raises. Resistance bands provide variable resistance and can be used for a variety of exercises, such as rows, leg extensions, and calf raises.


Mass Gain Training Program

If your goal is to gain muscle mass, a specific training program can help you achieve that objective. In addition to the strength training exercises mentioned earlier, it is important to include muscle strengthening exercises in your routine.

Deadlifts, for example, are an excellent exercise for developing overall body strength and muscle mass. Bench presses are perfect for targeting the chest muscles, while bicep curls are effective for working the arms.

It is also essential to follow a proper diet to promote muscle mass gain. Make sure to consume enough protein to support muscle growth, as well as carbohydrates and healthy fats to provide the necessary energy for your workouts. Adequate caloric intake is essential to support muscle development, but be sure to maintain a balanced diet and avoid excesses.


Tips for Effective Training

To make the most of your home training program, here are some additional tips for effective training:

  • Set clear and realistic goals. Determine what you want to accomplish with your training program and establish an action plan to achieve it. Whether it's losing weight, gaining strength, or improving endurance, set specific and measurable goals.
  • Be consistent in your efforts. Regular training is key to achieving lasting results. Establish a weekly training schedule and stick to it as much as possible. Even if you have a busy day, try to find a few minutes to do some exercises.
  • Vary your exercises. It is important to challenge your body in different ways to stimulate muscle growth and avoid stagnation. Try new exercises and routines to work all muscle groups in a balanced manner and to avoid boredom.
  • Listen to your body. It is normal to feel fatigue and soreness after an intense workout, but make sure to rest and recover adequately to avoid injuries. Take regular rest days to allow your muscles to recover and rebuild.

However, it is essential to emphasize that depending on your specific goals and exercise knowledge, it may be advantageous to seek the assistance of a fitness professional. A qualified personal trainer can help you develop a customized training program based on your needs and abilities. They can also provide supervision and technical guidance to ensure you maintain proper form during exercises, thus reducing the risk of injuries.

A personal trainer can also help you set realistic goals and hold you accountable for your progress. Their expertise and experience will allow you to optimize your training sessions, ensuring that you target the right muscles and use the appropriate techniques to achieve the results you seek.



A home training program offers many benefits and possibilities for transforming your body. Whether you want to focus on muscle building or gaining muscle mass, simple and adapted exercises can be performed in the comfort of your own home.

By following a regular training program, adapting your diet, and remaining consistent in your efforts, you can achieve the results you desire. So, don't wait any longer and start your own home training program today to transform your body and reach your fitness goals.

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Alexis Beriault

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Specialist in fat loss and recognized for my "LEG DAY" programs, I help you reach your full physical potential and adopt the best mindset through a clear and precise structure for your training, your diet and your lifestyle.
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Kasandra Hamel

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Fitness specialist and recognized for my BOOTY DAY. I help you create a routine that works for you and your unrestricted lifestyle. Above all, I guide you to love the process and make it an enjoyable long-term routine.
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Francis Menard

Trainer and Naturopath
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Naturopathy practitioner, Francis curiosity and very human spirit pushes him to take an interest not only in your physical health, but also in everything that surrounds it to fully understand your needs as a whole. He describes himself as a "health educator". Coach Francis is an expert in fat loss, nutrition, digestive health and supplementation.
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Charles Lacasse

Kinesiology and physiotherapy technologist
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With his educational approach, Charles helps you better understand the impact of your training, your diet and your lifestyle on your body. An expert in body recomposition and performance, achieving your goals has never been easier.
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