Choosing the best at-home workouts for men and incorporating a muscle-building regime into your daily life used to be time consuming, and then the internet happened.
Nowadays at-home workout routines no longer need to be hunted down by sifting through a book, one can simply jump on the internet using their phones or computers and easily pull up that killer at home chest workout everyone’s talking about!
Ironically, the same internet that made our lives convenient is trapping our bodies to a chair and/or sofa. It’s too easy to get caught up in the lazy world and lose track of physical fitness when you have that much entertainment at your disposal.
Thankfully, workout routines at home are simple and more often than not conveniently fun! If you have the right equipment, you could even do a full-body workout at home and not have to worry about your health suffering from all that sitting.
10 Muscle Building Home Workouts for Men
Here are ten of the best at-home workout routines for men to use, but also discover ways to workout at home that you may not have even thought of before. Feel free to share with others and to let us know what you think in the comments.
Bodyweight Spiderman Workout
DIRECTIONS
Perform all “A” exercises, then all “B” exercises, then all “C” exercises.
THE WORKOUT
A1. Feet-Elevated Pike Pushup
Sets: 4
Reps: 12
Rest: 60 seconds
Muscles Worked: Shoulders, Triceps, Biceps, Chest
Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a sturdy elevates surface like a box. Slowly lower yourself and drive back up.
A2. Alternating Split Squat Jump
Sets: 4
Reps: 10 (each leg)
Rest: 60 seconds
Muscles Worked: Quads, Hamstrings, Obliques, Glutes
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.
B1. Spiderman Crawl
Sets: 6
Reps: 10
Rest: 30 seconds
Muscles Worked: Core
Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time — get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backward.
B2. Spiderman Pushups
Sets: 6
Reps: 10 (each leg)
Rest: 30 seconds
Muscles Worked: Abs, Chest, Triceps, Stabilizers
Start in a pushup position. As you lower yourself, pull one knee toward that same side’s elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating.
B3. Single-Leg Box Squats
Sets: 6
Reps: 6
Rest: 60 sec.
Muscles Worked: Glutes, Quads, Calves, Hamstrings
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.
C1. Alternating Side Plank
Sets: 4
Reps: 5 (each side)
Rest: 30 seconds
Muscles Worked: Shoulder, Traps, Hip, Quads, Calves
Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed, and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side plank facing the other way.
Bodyweight Squat Workout
DIRECTIONS
Do all “A” exercises then all “B” exercises. For example, you’ll do A1 (siff squat) then A2 (prisoner hold jump squats and then start over with the siff squat for the second set. Do the same for the “B” and “C” exercises.
THE WORKOUT
A1. Siff Squat
Sets: 6
Reps: 15
Rest: None
Muscles Worked: Shoulders, Chest, Biceps, Quads, Adductors, Hamstrings, Calves
Stand shoulder-width apart with your feet slightly turned out. Get onto the balls of your feet and stay there throughout. Squat down, sitting back and spreading your knees apart. Once you descend below parallel, drive back up.
A2. Prisoner Hold Jump Squats
Sets: 6
Reps: 15
Rest: 60 seconds
Muscles Worked: Core, Calves, Quads, Glutes
Stand shoulder-width apart with your feet slightly turned out. Places your hands behind your head. Squat down, sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.
B1. Feet-Elevated Pike Pushups
Sets: 4
Reps: 8
Rest: 60 seconds
Muscles Worked: Shoulders, Triceps, Biceps, Chest
Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a bench or small box. Slowly lower yourself and drive back up.
B2. Alternating Split Squat Jumps
Sets: 4
Reps: 5 each
Rest: 60 seconds
Muscles Worked: Quads, Hamstrings, Obliques, Glutes
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.
C1. Salute Planks
Sets: 3
Reps: 5 (each arm)
Rest: 30 seconds
Muscles Worked: Biceps, Forearms, Core, Hips, Calves, Quads
Get into a plank position. Bring one hand to your forehead in a salute position and hold for 3 seconds before switching arms. Prevent your hips from twisting as you salute.
C2. Body Saw
Sets: 3
Reps: 10
Rest: 30 seconds
Muscles Worked: Calves, Triceps, Core, Shoulders
Get into a plank position with only your feet on Valslides. Squeeze your glutes and tighten your core. Then, push your body backward with your forearms as far as you can. Pull yourself back to the starting position and repeat. The farther back you push, the harder you hit your core.
Burpee Finisher Workout
DIRECTIONS
Perform all “A” exercises, then all “B” exercises, then all “C” exercises.
THE WORKOUT
A1. L-Pullups
Sets: 5
Reps: 8
Rest: 60 seconds
Muscles Worked: Core, Shoulders, Forearms, Triceps, Upper Chest, Neck, Hamstrings, Calves
Grab a pullup bar and lift your legs in front of you so your body forms an L. Hold this position and perform your pullups.
A2. Feet-Elevated Pushups
Sets: 5
Reps: 15
Rest: 60 seconds
Muscles Worked: Shoulders, Chest, Triceps
Perform a regular pushup with your feet on a small box or bench.
B1. Skater Squat
Sets: 4
Reps: 10 reps
Rest: 60 seconds
Muscles Worked: Quads, Glutes, Calves, Hamstrings
Start from a stand and bend one foot behind you. Then, squat down while trying to touch the knee of the bent leg onto the ground behind you. Let your lean your torso and reach your arms forward as you descent.
B2. Single-Leg Box Squats
Sets: 4
Reps: 10
Rest: 60 seconds
Muscles Worked: Glutes, Quads, Calves, Hamstrings
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.
B3. Valslide Lateral Squat
Sets: 4
Reps: 10 (each leg)
Rest: 60 seconds
Muscles Worked: Quads, Hamstrings, Glutes, Calves
Place one foot on a Valslide. Squat and push your sliding leg directly out to the side while squatting down on your stationary leg. On your stationary leg, focus on sitting backward with your weight on your heel, keeping your chest tall, and keeping a neutral arch in your lower back.
C1. Burpees
Sets: 4
Reps: 10
Rest: 30 seconds
Muscles Worked: Calves, Glutes, Triceps, Upper Back, Quads, Core
Start in a pushup position. Do one pushup and as you rise, explosively pull your knees toward your chest and place your feet underneath your chest. Then, jump as high as you can. Once you’re land, put your hands on the ground and kick your legs behind to return into a pushup position. Repeat as fast as you can.
Pullup to Failure Workout
DIRECTIONS
Perform all “A” exercises, then all “B” exercises, then all “C” exercises.
THE WORKOUT
A1. Wide-Grip Pullups
Sets: 5
Reps: Until Failure
Rest: 90 seconds
Muscles Worked: Lats, Upper Back, Traps, Triceps, Biceps, Forearms, Chest
Hang from a pull bar with an overhand grip, hands wider than shoulder-width apart. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar.
B1. Single-Leg Box Squats
Sets: 4
Reps: 12
Rest: 60 seconds
Muscles Worked: Glutes, Quads, Calves, Hamstrings
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.
B2. Hip/Thigh Extension
Sets: 4
Reps: 12
Rest: 60 seconds
Muscles Worked: Glutes, Quads, Hamstrings, Core
Lie on your back and bend one knee so that it makes a 90-degree angle and stick the other leg straight out. With your bent leg, squeeze your glute, push through your heel, push your hips up, and keep your hips level as you rise. Keep your straight leg extended throughout the exercise and keep it inline with your torso.
B3. Pushup + Overhead Reach
Sets: 4
Reps: 6 (each side)
Rest: 60s
Muscles Worked: Shoulders, Chest, Triceps
Place one palm on a slideboard or Valslide. From the pushup position, descend into a pushup while simultaneously reaching forward with the hand on the sliding surface. When you’re at the bottom of the pushup, your sliding arm should be locked out.
C1. Forward Crawl
Sets: 5
Duration: 30 seconds crawling
Rest: 30 seconds
Muscles Worked: Core
Start on all fours, with your shoulders directly above your hands, your hips above your knees, and your knees an inch above the ground.
Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate while keeping your hips low and your head up. To increase the difficulty, crawl backwards or laterally.
Chinup and Valside Workout
DIRECTIONS
Perform all “A” exercises, then all “B” exercises, then all “C” exercises.
THE WORKOUT
A1. Valslide Leg Curl
Sets: 6
Reps: 8
Rest: 60 seconds
Muscles Worked: Calves, Lower Back, Glutes, Hamstrings
Lie on your back with your feet on Valslides. Start by squeezing your glutes and extending your hips. Then, curl your feet underneath your knees while keeping your hips extended and maintaining a straight line from your shoulders to your knees. Remember: every inch you curl your feet is another inch your hips need to rise.
B1. Feet-Elevated Pushups
Sets: 5
Reps: 8
Rest: 60 seconds
Muscles Worked: Shoulders, Chest, Triceps
Perform a regular pushup with your feet on a small box or bench.
B2. Chinups
Sets: 5
Reps: 8
Rest: 60 seconds
Muscles Worked: Lats, Shoulders, Upper Back, Core, Biceps, Forearms
Grab a pullup bar shoulder-width apart with a supinated grip. Squeeze your shoulder blades together and pull your chest to the bar.
C1. Alligator Drags
Sets: 4
Reps: 10
Rest: 30 seconds
Muscles Worked: Forearms, Triceps, Shoulders, Core, Chest
Place both feet on a slideboard or on separate Valslides. Get into pushup position with your glutes squeezed and core tight. While keeping your arms straight, march forward with your arms while dragging your legs behind you. Keep your legs straight.
Full Body Bodyweight Workout With Warmup
DIRECTIONS
Do all “A” exercises then all “B” exercises. For example, you’ll do A1 (glute bridge march) then A2 (pushups), then A3 (split squats) and then start over with glute bridge marches for the second set. Do the same for the “B” exercises.
THE WARMUP
(Will make total workout time greater than 20 minutes)
Do all three exercises in a row and then repeat the circuit again for a total of six sets.
1. Squat to Stand
Reps: 10
2. Alternating Lunges (with hands behind head)
Reps: 10 (each leg)
3. Lateral Lunges (hands in front)
Reps: 10 (each leg)
THE WORKOUT
A1. Glute Bridge March
Sets: 2
Reps: 10 (each leg)
Rest: 30 seconds
Muscles Worked: Glutes, Lower Back, Abs, Hamstrings
A2. Pushups
Sets: 2
Reps: As many as possible (AMRAP)
Rest: 30 seconds
Muscles Worked: Shoulders, Chest, Triceps
A3. Bulgarian Split Squat (foot on chair, box, or bench)
Sets: 2
Reps: 12 (Per Leg)
Rest: 60 seconds
Muscles Worked: Quads, Hamstrings, Obliques, Glutes, Core
B1. Donkey Kicks
Sets: 2
Reps: 12
Rest: 60 seconds
Muscles Worked: Core, Triceps, Forearms,Biceps, Shoulders
B2. Plank to Pushup
Sets: 2
Reps: 12
Rest: 60 seconds
Muscles Worked: Shoulders, Chest, Triceps
B3. Straight Leg Situp (reach for ceiling)
Sets: 2
Reps: 10
Rest: 60 seconds
Muscles Worked: Abs, Lower Back, Hip Muscles
At-Home Dumbbell Workout
DIRECTIONS
Do all “A” exercises then all “B” exercises. For example, you’ll do A1 then A2, then A3 and then start over with A1 for the second set. Do the same for the “B” exercises.
THE WORKOUT
A1. Bulgarian Split Squat
Sets: 2
Reps: 6 (each leg)
Rest: 60 seconds
Muscles Worked: Quads, Hamstrings, Obliques, Glutes, Core
A2. Single Arm Dumbbell Floor Press
Sets: 2
Reps: 8 (each arm)
Rest: 60 seconds
Muscles Worked: Shoulders, Chest, Triceps
Use a neutral grip and touch the dumbbell to your armpit on each rep.
A3. Chest Supported Dumbbell Row
Sets: 2
Reps: 10
Rest: 60 seconds
Muscles Worked: Traps, Lats, Neck, Upper Back, Biceps
Set bench to approximately 35 degree angle, stand with toes on floor and body facing bench. Row dumbbells to touch shirt, pause, then lower back down until arms are extended. If you don’t have a bench, do standing bentover dumbbell rows.
B1. Goblet Squat
Sets: 2
Reps: 20
Rest: 60 seconds
Muscles Worked: Core, Glutes, Quads, Hamstrings
B2. Pushups with hands on dumbbells
Sets: 2
Reps: AMRAP
Rest: 60 seconds
Muscles Worked: Shoulders, Chest, Triceps
B3. Bent Over Reverse Fly
Sets: 2
Reps: 12
Rest: 60 seconds
Muscles Worked: Neck, Traps, Upper Back, Biceps, Shoulders, Triceps
Valslide Workout
DIRECTIONS
Do all “A” exercises then all “B” exercises. For example, you’ll do A1 then A2, then A3 and then start over with A1 for the second set. Do the same for the “B” exercises.
THE WORKOUT
A1. Sliding Reverse Lunge
Sets: 2
Reps: 15
Rest: 60 seconds
Muscles Worked: Quads, Hamstrings, Adductors
A2. Bodysaw
Sets: 2
Reps: 15
Rest: 60 seconds
Muscles Worked: Calves, Triceps, Core, Shoulders
A3. Pushups
Sets: 2
Reps: 15
Rest: 60 seconds
Muscles Worked: Shoulders, Chest, Triceps
B1. Sliding Leg Curls
Sets: 2
Reps: 15
Muscles Worked: Hamstrings, Calves, Glutes, Quads, Core
B2. Sliding Pike
Sets: 2
Reps: 15
Rest: 60 seconds
Muscles Worked: Core, Forearms, Triceps, Calves
B3. Sliding Mountain Climbers
Sets: 2
Reps: 15 (each leg)
Rest: 60 seconds
Muscles Worked: Core, Triceps, Quads, Hamstrings
Bodyweight Upper Body Workout
DIRECTIONS
Repeat this circuit as many times as possible in 20 minutes.
THE WORKOUT
A1. Pushups
Reps: 10
Muscles Worked: Shoulders, Chest, Triceps
A2. Straight Leg Situps
Reps: 10
Muscles Worked: Abs, Lower Back, Hip Muscles
A3. Bodyweight Triceps Extensions
Reps: 10
Muscles Worked: Triceps, Calves, Abs, Glutes
A4. Plank
Duration: 30 seconds
Muscles Worked: Biceps, Forearms, Core, Hips, Calves, Quads – Triceps
Bodyweight Lower Body/Abs Workout
DIRECTIONS
Do all “A” exercises then all “B” exercises, then all “C” exercises.
THE WORKOUT
A1. Bulgarian Split Squat Jumps
Sets: 3
Reps: 6 (each leg)
Rest: 60 seconds
Muscles Worked: Quads, Hamstrings, Obliques, Glutes
B1. Bulgarian Split Squat Countdowns
Sets: 2
Reps: 21* (6 to 1)
Rest: 60 seconds
Muscles Worked: Quads, Hamstrings, Obliques, Glutes
B2. Straight Leg Situps
Sets: 2
Reps: 15
Rest: 60 seconds
Muscles Worked: Abs, Lower Back, Hip Muscles
C1. Glute Bridge “V” Walkouts
Sets: 2
Reps: 6
Muscles Worked: Glutes, Hamstrings, Cales, Lower Back, Quads, Core
C2. Straight Leg Reverse Crunch
Sets: 2
Reps: 12
Rest: 60 seconds
Muscles Worked: Abs, Hips, Lower Back
*Do 6 reps, then do a 6-second iso hold with your rear knee just off the floor. Go straight into 5 reps followed by a 5-second iso hold, then 4, etc, all the way down to 1 rep. 21 reps and 21 seconds of holds.
How to Workout at Home
The beauty of exercising in your house is that it initially takes very little to get started, a couple of chairs, a mat, and perhaps a TV or YouTube.
Let’s break it down into the three steps to read that help in figuring out how to go about working out at home.
It’s OK if you Don’t Have the Equipment at First
As mentioned, all you would really need if you wanted to get started right this instant is to find a sturdy chair or coffee table. These two items, which support elevation in various exercises, work wonders in the versatility of exercises they allow for.
If you don’t have a Yoga mat or valslide, a house blanket will do just fine as a place mat. Most people workout without it, especially those working out on carpet.
As you can see, house items/components such as chairs, tables, couches, walls, stairs, and others; serve as already in place “fitness equipment” when it comes to working out at home.
Designate Your Home Workout Area
After you’ve identified what items around the house will help you carry out your newly conceived fitness routine, you’ll want to isolate an area in your home to execute it in.
Not to say that you cannot carry out your at home workout plan all over your house, but typically it is good to designate a room, or your garage, and treat it as your dojo. As you’ll be adding more and more equipment the more serious you get, having one place to store it all, as opposed to all over the house, is preferred.
But if you’re just getting started and you need to head into the kitchen to do the at home chest workout, then you’ll have to head to the kitchen; and perhaps head back to the living room to finish it off with an at home ab workout.
Gather Resources for Your Home Gym Venture
We live in an era where pretty much anything we need to know is but a Google search away. You can find anything you want, from the best workout routines and fitness programs to the best fat burning supplements. Which makes this step rather simple. It’s important to keep in mind, however, that just because there is a lot of information available out there, it does not mean you should take it all at face value.
Pull your resources from trusted online sources, and steer away from ones that are just regurgitating fitness nonsense. Doing your research and identifying the best at home workout DVD’s or YouTube channels to help you visualize the workouts is worth the effort.
Bookmarking our site and others like it is helpful on your journey through fitness, our goal is to help you reach your goals and help you set new ones
Benefits of Working Out at Home
Numerous advantages come to mind when it comes to opting for the home gym and ditching public gyms and fitness classes. These seven advantages of working out at home are perhaps the ones that capture it best.
Privacy
Not everyone is comfortable working out in public. The fact that this assumption is flaunted as a truth is a little unnerving, as if everyone prefers to attend a public gym and workout among others.
A lot of people seem to think that their local gym is a place to socialize and treat it as a social club instead of a fitness center. Opting for the home workout programs route and not being concerned with who is watching, what they’ll ask you, or how you look is a great way to keep your productivity levels at a reasonably high level.
Hygiene
Exercising at home means that there is only one source of the germs produces, yourself. Unless you have pets, but that is a different topic.
Public gyms may as well be feeding grounds for germs. While, in the public gyms defense, there are towels and equipment disinfectents readily available, who really uses them anyway? A very small percentage of people. In the home gym, however, the cleanliness levels depend upon you; and you can ensure it is as clean as can be
Flexible Schedule
One of the absolute best benefits of exercising at home is the flexibility it offers. Most fitness lasses have set time intervals that you must adhere to or else you’re out of luck (and money). Home workout routines on the other hand, are at your discretion, you set the time of day.
Save Time
Driving to and from the gym gets tedious rather quickly. First you have to get dressed, then drive to the gym, change into your workout clothes; then once done, you do it all over but in the opposite order.
The logistics of visiting a public gym can take up more time than the actual workout itself. To those whose days are pretty busy as it is, losing this hour or two a day is significant. At home workout routines on the other hand, require only that you be home and motivated.
Save Money
To piggyback off of the benefit of saving time, which can equate to money saved (or earned) as well, we take a look at how working pursuing an at home workout plan can save you some serious bucks!
Most gyms require a membership contract, so you’re locked into paying hundreds of dollars from day one. The gas you use up to drive to and from the gym and the money you dish out for group classes accumulate to staggering annual figures real quick (i.e $600 a year on gym membership alone). Home gym equipment on the other hand is an investment, and you are the sole owner!
No More Waiting on Equipment
Unless you’re sharing your home gym with your spouse and/or kids, chances are you’re the first in line for you home gym equipment. Not so when it comes to public gyms, often you’ll find yourself waiting on a machine for upwards of 10 minutes!
“Machine hoggers” as they’re known, tend to dwell on certain machines or equipment for what seems to be the duration of their workout, with little regard to others trying/waiting to use the equipment. Over time, this type of thing eats up your workout time and causes great irritation.
Progress at Your Own Pace
In the comfort of your own home, you dictate the pace, you set your goals and work on attaining them. In a group class there’s often disparity between the physical conditioning of people across the board. Some are in better shape than others, yet they are forced to perform at the same level, which can sometimes do good and motivate them, but often times it discourages people and pokes at their self-confidence.
Working out from home on the other hand let’s you be the boss and control your own ascent to higher levels. Plus it reduces the risk of injuring yourself simply for trying to keep up with the person in the class who is in amazing shape.
Final Take on Working Out at Home
The above are some of the best at-home workouts that men can easily incorporate into your home workout routine. They require little equipment overall and produce excellent results when done consistently.
We’ve discussed the many advantages of working out at home, what you need to get started, how to set it all up, and the importance of setting attainable goals. The only question left is, what are you waiting for!? Pick one of the ten workout routines at home from above and jump right into it!
Please feel free to let us know if we’ve missed anything by commenting below. Give this post a share if you found it useful.
Stock Photos from Jacob Lund / Shutterstock