I am a high school freshman I am 173cm tall and weigh 48kg I have not yet worked out as a fitness instructor please help me specify a home fitness program for the next year so that I have the same mus

As a fitness instructor, I can guide you on how to design a home fitness program to help you build muscles like a sports student. Here is a general outline of a program that you can follow over the next year:

1. Set Clear Goals: Determine what specific muscles or areas you want to focus on and set realistic goals for muscle development.

2. Strength Training: Incorporate strength training exercises into your routine. You can start with bodyweight exercises such as push-ups, squats, lunges, and planks. As you progress, you can gradually add weights or resistance bands to increase the intensity.

3. Full-Body Workouts: Aim to train your entire body to ensure balanced muscle development. Include exercises that target different muscle groups, such as chest, back, shoulders, arms, legs, and core. Perform a variety of exercises to work each muscle group effectively.

4. Progressive Overload: Continuously challenge your muscles by gradually increasing the intensity, weight, or reps of your exercises. This will ensure muscle growth over time. Keep track of your progress and gradually increase the difficulty of your workouts.

5. Cardiovascular Exercise: Include cardio exercises like running, cycling, or jumping rope to improve your cardiovascular fitness and overall endurance. Aim for at least 150 minutes of moderate-intensity cardio each week.

6. Flexibility and Mobility: Don't neglect flexibility and mobility training. Stretching exercises like yoga or dynamic stretches can help improve your range of motion, prevent injuries, and aid in muscle recovery.

7. Rest and Recovery: Allow your body time to recover and adapt to the workouts. Plan rest days in your program and prioritize sleep to support muscle growth and overall well-being.

8. Nutrition: Fuel your body with a balanced diet that includes lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. Proper nutrition is crucial for muscle development and overall fitness.

9. Consistency and Patience: Building muscles takes time and consistent effort. Stick to your program, stay motivated, and be patient. Results will come with dedication and perseverance.

Please note that it's essential to consult with a qualified fitness professional before starting any new exercise program, especially if you have any underlying medical conditions or concerns. They can provide personalized guidance based on your specific needs and goals