If you’re used to a gym replete with squat racks galore and every type of machine you could ask for, working out at home can be discouraging.
Most guys don’t own any workout equipment at all besides some 20-pound dumbbells and maybe a pull-up bar.
When the options are so slim, it seems like there’s no sustainable way to make gains at home. After all, pushups can get boring pretty quick.
Most guys fail to make consistent progress with home workouts because of a lack of creativity. Doing the same thing will always yield the same results.
Here’s the good news: There is an almost endless way to make gains at home using minimal or no equipment. All it takes is a bit of creativity and a willingness to try new things — and maybe fail a few times.
Why Home Workouts are Incredible
For many of us, waking up at the crack of dawn to get to the gym is a harrowing experience. It’s often crowded, the commute can be long, and equipment availability is a hit-or-miss.
Home workouts give you the option to avoid all of those problems and get right to the good stuff.
Here’s a highly effective, simple, and sustainable home workout program that is challenging enough to pack on serious muscle without the gym.
These can be structured throughout the week for a complete at-home program, or used as a one-off workout for when you can’t make it to the gym.
1. Push – Pull – Sprint
30 Minute AMRAP (as many rounds as possible)
Decline Pushup x 25
Inverted Row x 25
Handstand Pushup / Pike Pushup x 12-15
Chinup x 12-15 (add weight if necessary)
50 yard sprint
2. Power Yoga
Superset – 5 Rounds
Dive-bomber pushup x 25
Back Bridge x 30 seconds
Superset: 3 Rounds
Pistol Squat x 12
V-Up x 25
3. Upper-body pump
75 Decline Pushups
50 Inverted Rows
75 Close-Grip Pushups
75 Band Pull-aparts
That’s it! Give one of these bad boys a spin and start making some real gains.