Easy Creatine Supplement Exercise Plan

Welcome to my home workout plan for building muscle and strength—no gym required—along with creatine use and basic nutrition guidance.

First, Creatine Explained: 5 Science-Backed Benefits

Creatine isn’t just for athletes – it’s a powerhouse supplement that benefits people of all ages and activity levels. Join me to unpack the science behind creatine and explore five evidence-based reasons why it could play a vital role in improving your health and performance

You’ll learn how creatine supports muscle strength, endurance, brain function, and even bone health. I’ll also break down dosing guidelines, clear up common misconceptions, and explore how this safe, well-studied supplement could be a game-changer for your health and performance

Week 1 (Optional Loading Phase):

5g of creatine monohydrate, 4 times per day for 5–7 days.

Ongoing Maintenance:

3–5g once daily, with or without food. Drink plenty of water daily (at least 8–10 cups).

Home Strength Workout Plan (3 Days/Week, Full Body)

Minimal equipment needed: Resistance bands, dumbbells (or filled water jugs/backpack), yoga mat or towel.

Day A – Push Focus

Push-ups (regular, knee, or incline): 3 x 10–15 Pike Push-ups (for shoulders): 3 x 8–10 Chair/Bench Dips: 3 x 10–12 Wall Push (isometric hold for triceps/shoulders): 3 x 30 sec

Day B – Pull Focus

Backpack Rows (load backpack with books): 3 x 10 Resistance Band Pull-aparts (or towel rows): 3 x 12–15 Back Extensions (lying on stomach, raise chest): 3 x 15 Bicep Curls (use water jugs or resistance bands): 3 x 12

Day C – Legs & Core

Bodyweight Squats (or goblet squats with weight): 3 x 15 Wall Sits: 3 x 30–60 sec Walking Lunges or Step-ups (stairs/chair): 3 x 10/leg Leg Raises: 3 x 15 Planks: 3 x 30–60 sec

Weekly Schedule Example

Monday: Day A Wednesday: Day B Friday: Day C

Progression Tip: Increase reps, sets, or resistance weekly to stimulate growth.

Nutrition Guidelines

Protein: 0.7–1g per pound of body weight (eggs, chicken, tofu, lentils). Calories: Eat slightly more than maintenance. Carbs: Fuel for workouts—whole grains, fruits. Healthy fats: Nuts, olive oil, avocado.