Your ultimate training plan for muscle building and strength training at home

Do you want to unleash your full potential with complete focus and energy? Then you shouldn’t just start training haphazardly – first, you should create an intelligent workout plan. With an efficient training plan, you can achieve more than you ever thought possible – all from home. All you need is a plan, determination, and the right equipment, such as the space-saving EISENHORN strength station.

Key facts

• Studies show that regular strength training, with the right structure and intensity, is essential for continuous muscle growth – and you can train at home just as effectively as in a gym.

• Muscle building is possible at any age and is crucial for health, metabolism, and a high quality of life.

• With strength stations like the EISENHORN S or EISENHORN DS, all major muscle groups can be trained efficiently in a small space.

Advantages of a home workout plan 

A structured training plan for home provides guidance, motivation, and measurable progress. Without a plan, there is a risk of training too much, too little, or incorrectly. However, this doesn’t mean your training has to be complicated or time-consuming. Especially for building muscle at home, consistency is crucial. That’s why we recommend short, intense daily workouts.

Your advantages at a glance: 

• Time savings – Train conveniently at home without needing to travel to a gym.

• Flexibility – Integrate short, intense workouts easily into your daily schedule.

• Individuality – Adapt your training to your lifestyle. You can always find time for a short 5 minute MIKE5 workout.

• Focus on functional training and the basic exercises (Big 5).

• An EISENHORN fitness station combined with the MIKE5 training plan offers optimal conditions for efficient home training.

Which training plan suits you? 

Before you start, you should know and define your training goal.

• Do you want to build muscle and focus on body aesthetics?

• Are you focusing on fat loss?

• Do you want to increase your muscle strength?

• Do you have physical limitations and want to specifically improve them?

• Is your goal a healthy, strong body for an active lifestyle?

• ...

If you know your goal, then you have a higher motivation to achieve it and work towards it step by step. As in every area of your life, there can be setbacks in training as well. With the right training concept you can effectively minimize them.

Strength training has existed for a very long time. Over the years, many new and complex training concepts have been developed and marketed. While many of them are well designed, they often fail to reach their full potential in practice. The reason is usually simple: many training plans are too complex and time-consuming. Long training sessions are often difficult to integrate into everyday life.

At EISENHORN, we believe in a straightforward, intensive, and short daily workout. Plan just 5 minutes of training per day and integrate it flexibly into your daily routine. During your workout, focus completely on proper exercise execution and training intensity.

In the MIKE5 training concept, the focus is on the basic exercises. The Big 5 are essential for every training level—from beginners to professionals. They form the foundation of every training plan and help train the most important muscle groups effectively.

Let's take an exemplary look at a selection of target groups with the corresponding training focus:

• Beginners should focus on the basic exercises for an efficient full body workout, with special attention to correct technique and proper execution. The MIKE5 beginner workout supports you optimally and gradually prepares your body for muscle strain.

• For advanced athletes, we recommend the Big 5 workout within the MIKE5 training program. Exercise selection, periodization, and load control are optimally planned and regularly adjusted. This ensures the right training stimulus and continuous progress with the appropriate training intensity.

Depending on your preferences, your training can be further individualized with the EISENHORN S or the EISENHORN DS. Women often focus on abs, legs, and glutes, while men tend to prioritize upper-body workout. However, it is important to always keep the basic exercises as your foundation. They form the core of your training and are essential for long-term progress. Additional assistance and core exercises can be integrated into the MIKE5 training program as needed.

The perfect home workout plan 

The MIKE5 training concept is based on recognized sports science principles. Plan daily 5-minute workouts and achieve more than ever before. MIKE5 focuses on basic exercises and is suitable for every fitness level. Beginners start with the MIKE5 beginner workout, while advanced users can supplement the Big 5 workout with additional assistance and/or core exercises if needed. This allows you to strengthen specific muscle groups and maximize your progress.

An example training plan with MIKE5 and your EISENHORN strength station could look like this:

 Monday:  

• Central – Butterfly for the activation of the pectoral muscles and your triceps

• Extended – Triceps press + triceps exercise with underhand grip to the isolated activation of your triceps 

 Tuesday:  

• Central – Leg press to activate your leg muscles and gluteal muscles 

• Extended – Hip thrust + hack squats for the additional activation of legs and buttocks  

 Wednesday:  

• Central – Rowing forward with overhand grip to activate your back muscles, your bicep and your shoulder muscles

• Extended – Hammercurls + hanging row for additional activation of the back, biceps, and forearm muscles 

 Thursday:  

• Central – Shoulder press in front of the head for the activation of triceps and shoulder muscles 

• Extended – Shoulder shrug + dips with grip tape for the additional activation of shoulders, triceps, chest and neck muscles 

 Friday:  

• Central – Deadlift for activating the back, legs, and buttocks

• Expanded – Crunches (Abdomen, back, shoulders) + Hanging leg raise for additional activation of abdominal muscles, back, shoulders, and forearms  

Tip: Train briefly and intensively five times per week with MIKE5. Each session follows a clear structure: motivating, intensive, short, and efficient. It is important that you perform the Big 5 exercises with high intensity and push close to your personal daily performance limit. Additional core training, as described in the MIKE5 app, can further activate and strengthen your muscles.

Training intensity and adjustments  

The intensity of the training on the EISENHORN strength station can be adjusted very easily to your personal fitness level. This is done effortlessly by adjusting the resistance levels on the horn. This means you don’t have to handle loose weight plates and can change your training weight in seconds. You can also modularly increase your training weight with the piston 26 – up to 112 kg on the EISENHORN S and up to 224 kg on the EISENHORN DS with two pistons.

With an optional cable pulley, you can also use your EISENHORN strength station as a cable tower. Free, long-range movements expand your training possibilities and make your workouts even more varied.

Nutrition for your muscle building at home  

Nutrition plays an important role in muscle building. Therefore, make sure to provide your body with the right nutrients:

• Proteins are important building blocks for muscle growth. Good sources include lean meat, fish, eggs, legumes, and nuts.

• Carbohydrates serve as energy sources for your daily training. Good options include oatmeal, quinoa, or whole-grain products.

• Healthy fats from avocados, nuts, or olive oil support your hormonal balance.

An example of how you could structure your diet on a training day could be as follows:

• Start your day with a protein-rich breakfast of low-fat quark, oatmeal, berries, and almonds.

• For lunch, have grilled chicken with sweet potatoes and vegetables.

• Dinner could consist of salmon with whole-grain rice and broccoli.

Fruits, nuts, or sometimes a protein shake serve as snacks in between.

Adequate fluid intake is also very important. Drink at least 2–3 liters of water per day to optimally hydrate your body and support muscle growth.

Tips and motivation for continuous progress 

Long-term success comes from continuity and discipline. Maintaining both is much easier with short, intense workouts at home. Your EISENHORN strength station is always ready for use in your own space, and your 5-minute workouts can be flexibly integrated into your daily routine.

Set clear training goals and don’t get discouraged if some sessions feel harder or you train with less weight. Your body responds differently each day. What matters most is keeping your training intensity high and giving your best according to your daily condition.

Setbacks are just temporary stops on your journey, just like in everyday life. Stay focused, train with discipline, and be patient. Perseverance pays off—progress boosts motivation and brings you closer to your goals.

Conclusion  

With a clear goal, the right discipline, your EISENHORN fitness station S or DS, and the MIKE5 training plan, you can train efficiently at home and achieve incredible progress. Your body will thank you for investing in its physical and mental fitness. Take this opportunity and start unlocking your full potential today!