8 Home Workouts for Men (All Levels + Expert Tips)

This guide covers 8 home workout routines, from equipment-free beginner options to advanced splits with supersets. The plans are organized by experience, so pick the one that fits your equipment and schedule, then use the tips at the end to make sure you’re progressing.

Key Takeaways

1. Beginners, intermediates, and advanced trainees can make good progress at home with basic equipment like a pair of adjustable dumbbells, an exercise mat, bands, a door anchor, and a sturdy chair for support.
   
   
2. Progressive overload, the act of making your workouts more challenging (typically by lifting more weight or doing more reps with the same weight), is just as important when training at home as when in the gym.
   
   
3. Resting for at least 1.5 minutes between sets generally leads to better performance, cleaner form, and more progress. The exceptions are HIIT and circuit-style workouts, where the goal is to do as much work as possible in a set amount of time.
   
   
4. You can build real muscle and strength at home, so long as you log your workouts and track progress. This will tell you whether you’re actually improving.
   
   
5. You can use Hevy to log any of the workouts shared below, track your progress and PRs, and enjoy cool features like automatic rest timers, exercise notes, and leaderboards.

Before we dive in, here is a table summary of the workout plans from below, who they are appropriate for, what equipment they require, and how long each workout is (on average):

Routine	Level	Equipment	Duration
Dumbbell Push/Pull/Legs Split	Beginner, early intermediate	Adjustable dumbbells	~45 min
Resistance Bands + Dumbbells Upper/Lower	Intermediate	Dumbbells, bands, door anchor, sturdy chair	45–70 min
Full-Body 3-Day Split	Early to mid intermediate	Dumbbells, bands, door anchor, sturdy chair	60–75 min
Beginner Bodyweight Muscle-Builder	Beginner	Pull-up bar, exercise mat	30–35 min
Advanced Bodyweight Routine	Advanced	Pull-up bar, dip stands, suspension kit, mat	70–90 min
Leg Workouts (All Levels)	Beginner-Advanced	Dumbbells, mat (+ sliders for intermediate)	25–75 min
20-Minute HIIT Routine	Intermediate	Exercise mat only	25–30 min
The 7-Minute Routine	Beginner, early intermediate	Sturdy chair, exercise mat	~8 min/round

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:

Workout 1 – Push
Exercise	Sets	Reps	Rest (mins)
Floor Press (Dumbbell)	3-4	10-12	2
Shoulder Press (Dumbbell)	3-4	10-12	2
Lateral Raise (Dumbbell)	3	12-15	1.5
Triceps Extension (Dumbbell)	3	15-20	1.5

Workout 2 – Pull
Exercise	Sets	Reps	Rest (mins)
Bent Over Row (Dumbbell)	3-4	10-12	2
Dumbbell Row	3-4	12-15	2
Shrug (Dumbbell)	3	12-15	1.5
Bicep Curl (Dumbbell)	3	15-20	1.5

Workout 3 – Legs
Exercise	Sets	Reps	Rest (mins)
Goblet Squat	3-4	10-12	2
Lunge (Dumbbell)	3	10-12 (per leg)	2
Romanian Deadlift (Dumbbell)	3-4	10-12	2
Single Leg Standing Calf Raise (Dumbbell)	3	15-20	1.5

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’s library offers 25+ complete training plans for all levels. Download the app, explore the options (Workout tab > Explore), and filter the results by experience level and available equipment. You can find more programs similar to this one and save the ones you like to your profile.

2. Resistance Bands + Dumbbells Upper/Lower Split

The upper/lower split trains your whole body over 4 sessions instead of 3, giving each muscle group more volume per week and allowing you to train each body part the recommended two times per week (1).

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
Exercise	Sets	Reps	Rest (mins)
Floor Press (Dumbbell)	3	8-10	2-2.5
Bent Over Row (Dumbbell)	3	8-10	2-2.5
Shoulder Press (Dumbbell)	3	10-12	2
Lat Pulldown (Band)	3	12-15	2
Chest Fly (Band)	2-3	15-20	1.5
Hammer Curl (Dumbbell)	2-3	15-20	1.5
Tricep Extension (Dumbbell)	2	15-20	1.5
Face Pull (Band)	2	20-25	1

Workout 2 – Lower A
Exercise	Sets	Reps	Rest (mins)
Goblet Squat	3	8-10	2
Romanian Deadlift (Dumbbell)	3	10-12	2
Lunge (Dumbbell)	3	10-15 (per leg)	2
Lateral Band Walks	2-3	12-15 (in each direction)	1.5
Single Leg Standing Calf Raise (Dumbbell)	3	15-20	1.5

Workout 3 – Upper B
Exercise	Sets	Reps	Rest (mins)
Bent Over Row (Band)	3	12-15	1.5
Decline Push Up	3	RPE 8-9 (leave 1-2 reps in the tank)	2
Overhead Press (Dumbbell)	3	10-12	2
Lat Pullover (Band)	3	15-20	1.5
Chest Fly (Band)	2-3	15-20	1.5
Bicep Curl (Dumbbell)	2	15-20	1.5
Tricep Kickback (Dumbbell)	2	15-20	1.5

Workout 4 – Lower B
Exercise	Sets	Reps	Rest (mins)
Bulgarian Split Squat	3	10-12 (per leg)	2
Single Leg Glute Bridge	3	12-15 (per leg)	2
Jump Squat	3	RPE 8-9 (leave 1-2 reps in the tank)	2
Single Leg Standing Calf Raise (Dumbbell)	3	12-15	1.5
Crunch (Weighted; Dumbbell)	3	12-15	1.5

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 hits almost every major muscle group in one session (directly or indirectly), making it one of the most time-efficient ways for beginners to work out and do enough volume to build muscle.

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

Workout 1 – Full Body
Exercise	Sets	Reps	Rest (mins)
Goblet Squat	5	8-10	2
Floor Press (Dumbbell)	5	10-12	2
Bent Over Row (Dumbbell)	5	10-12	2
Glute Bridge	4	Close to failure (RPE 8.5-9)	1.5
Chest Fly (Band)	3	15-20	1.5

Workout 2 – Full Body
Exercise	Sets	Reps	Rest (mins)
Dumbbell Row	5	8-10 (per side)	2
Decline Push Up	5	Close to failure (RPE 8.5-9)	2-2.5
Bicep Curl (Dumbbell)	3-4	12-15	1.5
Tricep Pushdown (Band)	3-4	15-20	1.5
Lateral Raise (Dumbbell)	3-4	15-20	1.5
Single Leg Standing Calf Raise (Dumbbell)	3-4	15-20	1

Workout 3 – Full Body
Exercise	Sets	Reps	Rest (mins)
Bulgarian Split Squat	5	10-12 (per leg)	2
Overhead Press (Dumbbell)	5	10-12	2
Push Up	5	Close to failure (RPE 8.5-9)	2-2.5
Romanian Deadlift (Dumbbell)	3-4	10-12	2
Lat Pulldown (Band)	3-4	15-20	1.5
Shrug (Dumbbell)	3	15-20	1.5

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.

Exercise	Sets	Reps	Rest (mins)
Negative Pull Up*	3	4; 5-sec descends	2
Squat (Bodyweight)	3	12	1.5
Glute Bridge	3	15	1.5
Kneeling Push Up	3	8	1.5
Lunge	3	8-10 (per leg)	1.5

*A negative pull-up means you start at the top of the bar and slowly lower yourself (as slow and as controlled as your strength allows). It’s useful if you can’t yet do a full pull-up, since the lowering phase is easier to control.

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 1	4 reps, 5-second descents	Week 1
Workout 2	5 reps, 5-second descents
Workout 3	6 reps, 5-second descents	Week 2
Workout 4	7 reps, 5-second descents
Workout 5	8 reps, 5-second descents	Week 3
Workout 6	9 reps, 5-second descents
Workout 7	9 reps, 5-second descents	Week 4
Workout 8	10 reps, 5-second descents
Workout 9	10 reps, 6-second descents	Week 5
Workout 10	10 reps, 6-second descents
Workout 11	10 reps, 7-second descents	Week 6
Workout 12	10 reps, 7-second descents
Workout 13	10 reps, 8-second descents	Week 7
Workout 14	10 reps, 8-second descents
Workout 15	10 reps, 9-second descents	Week 8
Workout 16	10 reps, 9-second descents

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 a clear 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 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.

Type	Exercise	Sets	Reps	Rest (mins)
Set	Pull Up	4-5	To an RPE 8; last set to failure	2-2.5
Set	Assisted Pistol Squat	4-5	To an RPE 8; last set to failure	2
Set	Chest Dip	4-5	To an RPE 8; last set to failure	2-2.5
Set	Nordic Hamstring Curls	4	To an RPE 8; last set to failure	2-2.5
Set	Pike Pushup	4	To an RPE 8; last set to failure	2
Superset	Bicep Curl (Suspension)	3	To an RPE 8; last set to failure	–
Superset	Tricep Extension (Suspension)	3	To an RPE 8; last set to failure	2
Superset	Single Leg Standing Calf Raise	3	All sets to failure	–
Superset	Hanging Leg Raise	3	To an RPE 8; last set to failure	2

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.

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 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.

Download Hevy, navigate to the routine library, and find the advanced full-body equipment-free program (you can use the filters for Level > Advanced and Equipment > None). It’s slightly different and offers some unique ideas for minimalistic training at a high level.

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

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

Leg training benefits from higher volume and more demanding variations than some other muscle groups, so this section scales it from beginner to advanced in one place.

Beginner Version

Exercise	Sets	Reps	Rest (mins)
Goblet Squat	3	12-15	1.5
Romanian Deadlift (Dumbbell)	3	12-15	1.5
Lunge (Dumbbell)	3	12-15 (per leg)	1.5
Glute Bridge	3	20-25	1-1.5

Intermediate Version

Exercise	Sets	Reps	Rest (mins)
Bulgarian Split Squat	4	8-10 (per leg)	2
Glute Bridge Curls	4	5-15	2
Goblet Squat	4	10-12	2
Romanian Deadlift (Dumbbell)	4	12-15	1.5
Single Leg Standing Calf Raise (Dumbbell)	3-4	15-20	1.5

Advanced Version

Exercise	Sets	Reps	Rest (mins)
Assisted Pistol Squat	5	To an RPE 8-9	2-2.5
Nordic Hamstring Curls	5	To an RPE 8-9	2-2.5
Bulgarian Split Squat	5	12-15 per leg	2
Romanian Deadlift (Dumbbell)	4	12-15	2
Single Leg Glute Bridge	4	To an RPE 8-9	1.5-2
Single Leg Standing Calf Raise (Dumbbell)	4	15-20	1.5

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 isn’t superior to longer, lower-intensity cardio (like jogging or riding a bike), but it’s an effective way to get a productive workout done on a tight schedule and reap some unique benefits.

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

The Warm Up

Activity	Duration (seconds)	Intensity
Jumping jacks	30	Low to moderate
Dynamic leg swings	30 per leg	Low, aim for a full range of motion
Arm circles	30 per arm	Low, aim for slow and controlled motions
High knees	30	Low to moderate
Mountain climber	30-45	Moderate

The Workout

Activity	Duration (seconds)	Rest Period (seconds)	Intensity
Burpees	30	30	High
Mountain climber	30	30	High
Jump squats	30	30	High
High knees	60	30	High
Plank jacks	30	30	High

• 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 that doesn’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 Exercise	Duration (seconds)	Rest Period (seconds)
Jumping Jacks	30	10
Wall Sit	30	10
Push Up	30	10
Crunch	30	10
Step Up	30	10
Squat (Bodyweight)	30	10
Bench Dip	30	10
Plank	30	10
High Knees	30	10
Lunge	30	10
Push Ups (with rotation)	30	10
Side Plank	30	10

• 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

5 Tips to Make the Most of Your Home Training

1. Why Does Form Matter More at Home?

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.

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

2. How Long Should You Rest Between Sets?

Research links longer rest periods with superior growth and strength gains (2, 3). 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. Hevy’s rest timer allows you to set rest periods for each exercise and automatically trigger the timer each time you complete a set, so you don’t have to worry about it during training.

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. Can You Overtrain With Bodyweight-Only Workouts?

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. How Do You Know You’re Actually Progressing?

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

With built-in analytics, the Hevy app allows you to monitor your performance over time and see your progress on each exercise. The data is displayed on a graph, and you can track valuable metrics like set count per muscle group, what movements you do most often, and how the volume is distributed across different muscles.

5. Should You Warm Up Before These Workouts?

A few minutes of light movement before training can lower your injury risk and improve how you perform on your working sets (4).

You don’t need a long warm-up: about 5 minutes of dynamic movement, like arm circles, leg swings, and bodyweight squats, followed by an easier version of whatever you’re about to do, is enough for most home workouts.

The HIIT routine we shared above already includes a structured warm-up. Use that as inspiration for whatever type of home training plan you choose to do.

Conclusion

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.

FAQs

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.