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Best Home Workout for Men: 8 Recommendations for All Levels

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So, you’re looking for some simple and effective home workout routines? But you’re unsure where to start and if home training is even worth it.

If so, read on because we are diving into eight fantastic home workouts for all levels and some tips to make your training more effective.

1. Dumbbell Push/Pull/Legs Split

The push/pull/legs split is popular because it’s effective, flexible, and easy to understand. It organizes your training into three types of workouts:

  • Push, where you train the chest, shoulders, and triceps
  • Pull, where you train the back and biceps
  • Legs, where you train the muscles of the lower body

The following is a 3-day version, where trainees typically take a day to recover between workouts. Here is how it might look with only dumbbell exercises:

man lateral raises dumbbell
Workout 1 – Push
ExerciseSetsRepsRest (mins)
Floor Press (Dumbbell)3-410-122
Shoulder Press (Dumbbell)3-410-122
Lateral Raise (Dumbbell)312-151.5
Triceps Extension (Dumbbell)315-201.5
Workout 2 – Pull
ExerciseSetsRepsRest (mins)
Bent Over Row (Dumbbell)3-410-122
Dumbbell Row3-412-152
Shrug (Dumbbell)312-151.5
Bicep Curl (Dumbbell)315-201.5
Workout 3 – Legs
ExerciseSetsRepsRest (mins)
Goblet Squat3-410-122
Lunge (Dumbbell)310-12 (per leg)2
Romanian Deadlift (Dumbbell)3-410-122
Single Leg Standing Calf Raise (Dumbbell)315-201.5

Equipment needed: a pair of adjustable dumbbells

Duration: roughly 45 minutes per session, not including the warm-up and cooldown

Level: beginner, early intermediate

Hevy – Workout Tracker

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2. Resistance Bands + Dumbbells Upper/Lower Split

The upper/lower split is another popular way to organize your weekly training. Here, the ideal frequency is four weekly workouts: two for the upper body and two for the legs.

Upper-body workouts tend to be longer because there are more muscle groups to train. In contrast, leg sessions are quicker.

The following is a 4-day version of the upper/lower split where we use resistance band and dumbbell exercises.

Workout 1 – Upper A
ExerciseSetsRepsRest (mins)
Floor Press (Dumbbell)38-102-2.5
Bent Over Row (Dumbbell)38-102-2.5
Shoulder Press (Dumbbell)310-122
Lat Pulldown (Band)312-152
Chest Fly (Band)2-315-201.5
Hammer Curl (Dumbbell)2-315-201.5
Tricep Extension (Dumbbell)215-201.5
Face Pull (Band)220-251
Workout 2 – Lower A
ExerciseSetsRepsRest (mins)
Goblet Squat38-102
Romanian Deadlift (Dumbbell)310-122
Lunge (Dumbbell)310-15 (per leg)2
Lateral Band Walks2-312-15 (in each direction)1.5
Single Leg Standing Calf Raise (Dumbbell)315-201.5
Workout 3 – Upper B
ExerciseSetsRepsRest (mins)
Bent Over Row (Band)312-151.5
Decline Push Up3RPE 8-9 (leave 1-2 reps in the tank)2
Overhead Press (Dumbbell)310-122
Lat Pullover (Band)315-201.5
Chest Fly (Band)2-315-201.5
Bicep Curl (Dumbbell)215-201.5
Tricep Kickback (Dumbbell)215-201.5
Workout 4 – Lower B
ExerciseSetsRepsRest (mins)
Bulgarian Split Squat310-12 (per leg)2
Single Leg Glute Bridge312-15 (per leg)2
Jump Squat3RPE 8-9 (leave 1-2 reps in the tank)2
Single Leg Standing Calf Raise (Dumbbell)312-151.5
Crunch (Weighted; Dumbbell)312-151.5

Equipment needed: pair of adjustable dumbbells, resistance band set, a door anchor (for the bands; typically comes with band sets), and a sturdy chair

Duration: 60-70 minutes for upper body sessions, 45-55 minutes for lower body workouts

Level: intermediate

3. Full-Body 3-Day Split

Full-body training has been around for a long time and is still popular today. The approach works particularly well for beginners because they can accumulate enough volume to grow. 

Also, trainees get to perform the core compound lifts more frequently to build the necessary skills and get stronger more quickly.

As the name suggests, the goal of full-body training is to directly train the majority of large muscle groups during each session.

man goblet squat dumbbell
Workout 1 – Full Body
ExerciseSetsRepsRest (mins)
Goblet Squat58-102
Floor Press (Dumbbell)510-122
Bent Over Row (Dumbbell)510-122
Glute Bridge4Close to failure (RPE 8.5-9)1.5
Chest Fly (Band)315-201.5
Workout 2 – Full Body
ExerciseSetsRepsRest (mins)
Dumbbell Row 58-10 (per side)2
Decline Push Up5Close to failure (RPE 8.5-9)2-2.5
Bicep Curl (Dumbbell)3-412-151.5
Tricep Pushdown (Band)3-415-201.5
Lateral Raise (Dumbbell)3-415-201.5
Single Leg Standing Calf Raise (Dumbbell)3-415-201
Workout 3 – Full Body
ExerciseSetsRepsRest (mins)
Bulgarian Split Squat510-12 (per leg)2
Overhead Press (Dumbbell)510-122
Push Up5Close to failure (RPE 8.5-9)2-2.5
Romanian Deadlift (Dumbbell)3-410-122
Lat Pulldown (Band)3-415-201.5
Shrug (Dumbbell)315-201.5

Equipment needed: two adjustable dumbbells, a set of resistance bands, a door anchor (for the bands; typically comes with band sets), and a sturdy chair

Duration: 60-75 minutes per workout

Level: early to mid intermediate

4. Beginner Bodyweight Muscle-Builder (Full Body)

Bodyweight squats and similar exercises might often seem ineffective. After all, how can your body weight provide the same resistance and, by extension, tension for your muscles as a barbell loaded with 200, 300, or even 400+ lbs?

The truth is that bodyweight workouts can be effective, especially for beginners, so long as trainees:

  • Focus on progressive overload (gradually doing more demanding workouts)
  • Train with proper form
  • Feel the correct muscles activating on each rep

With that in mind, let’s review a home bodyweight workout for beginners to build muscle.

ExerciseSetsRepsRest (mins)
Negative Pull Up34; 5-sec descends2
Squat (Bodyweight)3121.5
Glute Bridge3151.5
Kneeling Push Up381.5
Lunge38-10 (per leg)1.5
man glute bridge floor

A simple way to progress is to gradually increase the number of reps and the duration of the negatives during pull-ups. 

Let’s take the negative pull-up as an example. The following progression scheme assumes you perform the above workout twice per week. So:

Workout 14 reps, 5-second descends Week 1
Workout 25 reps, 5-second descends
Workout 36 reps, 5-second descends Week 2
Workout 47 reps, 5-second descends
Workout 58 reps, 5-second descends Week 3
Workout 69 reps, 5-second descends
Workout 79 reps, 5-second descends Week 4
Workout 810 reps, 5-second descends
Workout 910 reps, 6-second descends Week 5
Workout 1010 reps, 6-second descends
Workout 1110 reps, 7-second descends Week 6
Workout 1210 reps, 7-second descends
Workout 1310 reps, 8-second descends Week 7
Workout 1410 reps, 8-second descends
Workout 1510 reps, 9-second descends Week 8
Workout 1610 reps, 9-second descends

As you can see, there is nothing fancy about it. The goal is to increase the amount of work you do from workout to workout (or week to week, in some cases). That way, when you look 6, 12, or 18+ weeks back, you can see significant improvements in your performance.

Week 2 looks identical to week 1, but week 8? There is an apparent increase in the training volume. 

Do the same for all the exercises, and you will see impressive results in strength and muscle growth.

Equipment needed: pull-up bar and an exercise mat

Duration: 30-35 minutes per workout

Level: beginner

5. Advanced Bodyweight Home Workout Routine for Growth

Putting together a bodyweight routine for growth for advanced trainees is more difficult but not impossible. Here are a few things it needs to cover:

  • Training volume generally needs to be higher
  • The movements need to be more challenging to create the same stimulus with fewer reps
  • Trainees must get closer to failure more frequently

Even then, results tend to come more slowly and unpredictably.

TypeExerciseSetsRepsRest (mins)
SetPull Up4-5To an RPE 8; last set to failure2-2.5
SetAssisted Pistol Squat4-5To an RPE 8; last set to failure2
SetChest Dip4-5To an RPE 8; last set to failure2-2.5
SetNordic Hamstring Curls4To an RPE 8; last set to failure2-2.5
SetPike Pushup4To an RPE 8; last set to failure2
 SupersetBicep Curl (Suspension) 3To an RPE 8; last set to failure 2
Tricep Extension (Suspension
 SupersetSingle Leg Standing Calf Raise 3All sets to failure 2
Hanging Leg RaiseTo an RPE 8; last set to failure

As far as at-home workout routines go, this is a bit more challenging because it requires some basic equipment. 

However, if you’re a fan of bodyweight training and enjoy home workouts, the setup won’t cost that much. You could get a pull-up bar for a door frame or a wall-mounted one. Dip stands also don’t cost much and don’t take up a lot of space.

You can even get a wall-mounted pull-up bar with dip handles, a 2-in-1 combo.

pull up exercise

Nordic hamstring curls are also a bit challenging to do at home but well worth the try. One option is for someone to hold your ankles down while you do the exercise. Alternatively, position your feet underneath a piece of heavy furniture that can support your body weight.

You can also check out this simple setup with an old sheet.

For pike push-ups, start with your feet on the floor, aiming for 20 smooth and controlled reps. Once you can do that, elevate your feet on a stool or a chair for additional resistance.

Finally, a suspension kit (such as TRX) is another fine addition to your training tools because it doesn’t take up much space but opens the door for many exercises. If you can’t get one now, use an old sheet secured against a closed door.

Equipment needed: pull-up bar, dip stands, suspension kit (or an old sheet), and an exercise mat

Duration: 70 to 90 minutes, including a 5-minute warm-up before you start

Level: Advanced

Hevy – Workout Tracker

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6. Leg Workouts for Growth and Strength (All Levels)

We’ve covered some lower-body workouts above. This one is slightly different because we’ve shared three versions: for beginners, intermediates, and advanced trainees. 

Beginner Version

ExerciseSetsRepsRest (mins)
Goblet Squat312-151.5
Romanian Deadlift (Dumbbell)312-151.5
Lunge (Dumbbell)312-15 (per leg)1.5
Glute Bridge320-251-1.5

Intermediate Version

ExerciseSetsRepsRest (mins)
Bulgarian Split Squat48-10 (per leg)2
Glute Bridge Curls45-152
Goblet Squat410-122
Romanian Deadlift (Dumbbell)412-151.5
Single Leg Standing Calf Raise (Dumbbell)3-415-201.5

Advanced Version

ExerciseSetsRepsRest (mins)
Assisted Pistol Squat5To an RPE 8-92-2.5
Nordic Hamstring Curls5To an RPE 8-92-2.5
Bulgarian Split Squat512-15 per leg2
Romanian Deadlift (Dumbbell)412-152
Single Leg Glute Bridge4To an RPE 8-91.5-2
Single Leg Standing Calf Raise (Dumbbell)415-201.5
man bulgarian split squat dumbbell

As you can see, having some basic gym equipment is of enormous help. Even a pair of dumbbells would allow you to add many exercises to your arsenal, change things up when your training gets stale, and provide a new stimulus for your muscles.

Equipment needed (beginner): a pair of adjustable dumbbells and an exercise mat

Equipment needed (intermediate): a pair of adjustable dumbbells, a pair of workout sliders, an exercise mat, and a small, flat, and sturdy surface for calf raises

Equipment needed (advanced): a pair of adjustable dumbbells, an exercise mat, and a small step for calf raises

Duration: 25 min (beginner); 45 min (intermediate); 60-75 min (advanced)

Level: beginner, intermediate, and advanced

7. 20-Minute HIIT Routine

HIIT, also known as high-intensity interval training, is not necessarily superior to long, less intense cardio sessions, such as jogging or hiking. However, it offers some unique benefits and could be an effective way for people on a tight schedule to get a productive workout in.

So, let’s review a simple and effective 20-minute HIIT workout you can do at home with some basic equipment:

The Warm Up

ActivityDuration (seconds)Intensity
Jumping jacks30Low to moderate
Dynamic leg swings30 per legLow, aim for a full range of motion
Arm circles30 per armLow, aim for slow and controlled motions
High knees30Low to moderate
Mountain climber30-45Moderate

The Workout

ActivityDuration (seconds)Rest Period (seconds)Intensity
Mountain climber3030High
Jump squats3030High
High knees6030High
Plank jacks3030High
man jump squat
  • Work your way down the list of exercises, taking the recommended 30 seconds of rest in between.
  • Do each movement as quickly as possible while maintaining proper form. For instance, when doing high knees, lift each knee high enough. There is no point in shortening the range of motion to do more reps.
  • Once you do all movements, recover for up to two minutes and perform two more rounds, totaling about 20 minutes.

Equipment needed: exercise mat

Duration: 25-30 minutes (including the warm-up)

Level: intermediate

8. The 7-Minute Routine

The 7-minute routine is a popular full-body workout designed to train all major muscle groups in as little time as possible.

What makes this routine great is that the exercises are sequenced in a way where they don’t over-fatigue a specific muscle group and hinder your performance. Instead, each activity targets a specific area of the body.

Plus, you don’t need any special equipment to do it.

The 7-Minute Routine in Action

The ExerciseDuration (seconds)Rest Period (seconds)
Jumping Jacks3010
Wall Sit3010
Push Up3010
Step Up3010
Squat (Bodyweight)3010
Bench Dip3010
High Knees3010
Push Ups (with rotation)3010
Side Plank3010
  • Go down the list of exercises.
  • Perform reps steadily to maintain proper form, but don’t forget about speed. You should be able to do at least 15 solid repetitions on movements like crunches, bench dips, and lunges.
  • Rest for as little as possible between movements, and don’t forget to breathe.
  • Once you complete the whole round, take some time to recover and do one or two more rounds if you’re up for it and have the time.

The goal of the 7-minute routine is to give people at home an opportunity to squeeze in an effective workout. Its unique blend of strength training and cardio burns calories, making it useful for weight loss and muscle growth.

Equipment needed: a sturdy chair and an exercise mat; push-up handles can be helpful if you experience wrist pain

Duration: around eight minutes per round, not including a warm-up

Level: beginner to early intermediate

man burpee plank

4 Tips to Make the Most of Your Home Training

1. Prioritize Proper Form

Home training often means doing bodyweight exercises, where proper form might not seem as crucial as during heavy barbell training. However, training with good technique is essential for:

  • Reducing the injury risk
  • Training the correct muscles
  • Establishing proper motor patterns

For example, if 10 reps are all you can do with proper form, stick with that. A huge mistake trainees make is pushing beyond their capacity to do more reps, only for their technique to break down.

2. Rest Long Enough Between Sets

Research links longer rest periods with superior growth and strength gains (1, 2). One simple explanation is that by resting longer, you do each set in a more recovered state, do more reps with better form, and cause a larger disruption.

So, regardless of where you work out, take long enough breaks––typically at least 1.5 to 2 minutes, but sometimes longer.

An exception here would be circuit-style training and HIIT workouts, where the goal is to train at a quicker pace and do more volume in less time.

3. Don’t Overtrain

Most people underestimate the impact of home training and often ramp up the training volume to make up for the seemingly less effective workouts. But here’s the thing:

Home training can be just as demanding as gym workouts when done right. Muscle damage, metabolic stress, and the psychological demands of training are still present.

If the workouts are too long, too demanding, or too frequent, overtraining is possible, and you must be mindful of that fact.

4. Progress Steadily

Any type of training, be it outside, at the gym, or at home, needs one crucial ingredient to work in the long run: progressive overload.

The principle states that for positive adaptations (muscle growth, strength gains, improved endurance, etc.) to occur, we must subject ourselves to increasingly more training stress. In doing so, we force the body to adapt so it can better handle the same stress in the future.

All that means is you must increase the difficulty of your workouts over time. For instance:

  • When doing bodyweight exercises, do more reps and sets, as well as more challenging movement variations
  • When lifting external weights, lift more weight for more reps and sets
  • When doing time-based activities, increase the duration

Related Article: Best Home Workout for Women: 7 Fantastic Options


Home training doesn’t get the love it deserves. Sure, it seems effective for people with a solid gym in their garage or basement, but everyone else? You’d better stick to the gym if you want true gains.

Fortunately, that isn’t the case for one simple reason:

Our muscles respond to stress and tension. So long as we can provide both and gradually increase the difficulty of our training, we can grow and get stronger. 

Does that mean it’s going to be easy? No, because home training often requires creativity to work. But as you saw from the above workouts, plenty of options exist.

Check out the Hevy app if you’re looking for a simple way to put together routines like the ones above, log workouts quickly, track your progress, and see how your friends are doing.

Hevy – Workout Tracker

Create and log your pr workout with Hevy and track your progress


1. Can you build muscle with at-home workouts?

Yes, home training can be quite effective for growth, though it can be more challenging to progress and overload your muscles with as much weight as you can in a gym setting.

2. How long do your workouts need to be?

Beginners can see results from as little as 30 minutes of training, whereas more advanced trainees might need 60+ minutes to accumulate enough volume. 

In any case, the pace and intensity of the workout will impact its duration.

3. Do you need equipment to work out at home?

You can do plenty of equipment-free exercises to grow and build strength. That said, having some basic equipment like adjustable dumbbells, resistance bands, a pull-up bar, and an exercise mat allows you to do more exercises.

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