Bro, I don't have money for gym membership or I don't get time due to college, coaching or school. I can understand. But that doesn't mean you ca n't build your dream body. To be honest, you can grow muscles at home with zero equipment. In this video you will get the full home workout plan. From warm ups to chest, back, arms, legs and abs. Plus budget-friendly diet tips that will boost your results. Just stay till the end. Before starting your workout, there is a small step that should not be skipped. Warm up. Brother, these 3 to 5 minutes prepare your body for workout and avoid injuries. Simple steps have to be followed. Jumping jacks 30 seconds, high knees 30 seconds, arm circles 20 seconds forward and 20 seconds backward. Spot jogging 1 minute. That is all. After this your body will become warm and you will be ready for intense workout. Come on bro, let's start with the main workout now. First of all let's talk about the chest. In the gym you see bench presses being done but at home we can train the same muscles with our body weight. The best exercise for the chest is push-ups and their variations. A normal push up: Place your hands at shoulder width. The body should be in a straight line. Hips neither up nor down. It targets the main area of ​​your chest and builds basic strength. Three sets, 12 to 15 reps, two incline push- ups. If you are a beginner and normal push ups seem tough, then do them by placing your hands on a chair or table. This reduces the pressure a bit and you learn the form properly. Three sets of 12 to 15 reps, three decline push- ups. In this you keep your feet on the chair or sofa and your hands on the floor. This variation targets your upper chest. Make sure the form is correct. Otherwise there may be more load on the shoulders. Three sets of 10 to 12 reps. If you combine these three variations, the upper, middle and lower parts of the chest will be covered. Meaning a complete chest workout without equipment. After the chest comes the shoulders. Strong shoulders. Gives your body a wide and attractive look. You can easily train your shoulders at home with two simple exercises. A pie push up. Come into normal push up position. Then lift your hips up like an inverted V shape. Now bring your head down and push back. It targets the front part of the shoulders. Three sets of 10 to 12 reps. Two elevated shoulder taps. Come into normal push up position. Keep your hands at shoulder width. Now tap the opposite shoulder with your hands one by one. Do not let the body move too much. It builds shoulder stability and strength. Safe for beginners. Three sets of 10 to 12 reps each side. Both these exercises are perfect and effective for beginners. Now let's talk about the back. Due to strong back, the body shape appears V type which looks aesthetic. You can train your back at home without a pull-up bar. A Superman hold. Lie face down on the floor. Stretch both hands forward and simultaneously lift your legs up. Like Superman is flying. Hold this position for 20 to 30 seconds. It strengthens the lower back and posture muscles. Three sets of 20 to 30 seconds hold. Two towel rows Wrap the towels around a sturdy pillar or door handle. Now sit back and pull the towel towards your chest. Then slowly take it back. It trains the upper back and lats. Three sets of 10 to 12 reps. Just these two exercises are enough to give your back a solid and wide look. After chest and back, the most demanded muscle group comes. Arms. It is important to train both bro biceps and triceps. Otherwise, the hands will not be in balance. One Diamond Push Up Come into a normal push up position. Make a diamond shape under the chest with your hands, thumbs and index fingers together. Now go down and push. It targets the triceps and inner chest solidly. Three sets, 10 to 12 reps, two chair dips, place your hands on a sturdy chair or the edge of a bed, extend your legs and lower your body , then push up. This is a killer move for the triceps. Three sets, 10 to 12 reps. Three bicep curls with back pack. Take a backpack, put books or weights in it. Now curl with both hands like you curl dumbbells in the gym. This will train the biceps. Three sets of 10 to 12 reps. With this combo, both arms, biceps and triceps will grow in a balanced manner. After arms, now let's focus on legs. Strong legs improve overall strength and stamina. These three basic exercises are enough at home. A body weight, squads. Stand straight. Keep your feet at shoulder width. Now sit down as if you are sitting on a chair. Then come up. It targets the quads, glutes, and hamstrings. Three sets, 12 to 15 reps. Stand two legs straight. Step one leg forward and squat down. Until both knees are at a 90° angle. Then come back and repeat with the other leg. This trains the legs equally. Three sets of 10 to 12 reps per side. Three calf races. Stand straight. Feet at shoulder width. Now rise up on your toes and slowly come down. It makes the calves strong and defined. Three sets of 15 to 20 reps. These three moves will cover every muscle in the legs. Now let's talk about abs and core. Bro, six packs look sexy, but a strong core is just as important. The core supports every exercise. Be it push ups, squats or running. A plank, forearm. Place it on the ground. The body should be in a straight line and hold this position. This tightens the entire core. Three sets of 20 to 40 second holds. Two leg race. Lie straight on the ground. Lift your leg up and slowly bring it down without touching the ground. This is a killer move for the lower abs. Three sets of 10 to 12 reps. Three Mountain Climbers. Come into push-up position and bring your knees towards your chest one by one. It improves both core and stamina. Three sets of 20 to 30 seconds. By combining these three exercises, you can make your core strong and your abs visible. That's it bro, now your full body home workout is complete. In this, all your major muscles are targeted like chest, shoulders, back, arms, legs and abs. Now the workout is complete. Let's see how to boost results with a budget-friendly diet. And yes bro, one more thing, if you want a full road map to build a muscular aesthetic body, then write aesthetic in the comments below. If I get more than 60 comments, I will make a detailed A to Z road map video that will guide you step by step. Now let's talk about the diet of the sub-center part. Brother, the workout is for 30 minutes but muscles will be formed only when there is proper food in the plate. It can be easily managed even within the student budget. Breakfast: Two boiled eggs or a glass of milk and a banana. It is cheap, filling and will also provide energy. Lunch. Simple home cooked food is the best. Two to three rotis, dal or rajma and seasonal vegetables. Lentils and kidney beans are the most affordable sources of protein. Evening snack: A handful of roasted chickpeas and peanuts. It will provide protein plus healthy fats and is also pocket friendly. Dinner: Two rotis, one vegetable and two to three eggs. If you are a vegetarian, you can add 50 to 70 grams of soya chunks. Include more protein in your dinner so that your muscles can be repaired. If your budget allows, you can have a glass of milk or fruit at night. Follow this diet and combine it with workout. You will feel the results yourself. That's it bro, this was your full home workout plus student friendly diet guide. If you found this video useful, please support the channel by subscribing so that you keep getting such practical and valuable videos regularly. Don't forget to comment on aesthetic body videos. Thanks for watching. Hmm