This is a great workout for someone who wants to build muscle at home with minimal equipment.
There are 2 pieces of equipment I would suggest purchasing:
Adjustable Dumbbells: A set of adjustable dumbbells is the most important piece of equipment to buy. Buying something like these and buying plates for them will be the most economical. Being able to add a lot of weight to your dumbbells is important; you can’t do a lot with 40 pounds after a few weeks of training.
An Adjustable Bench: An ideal bench would be one you could adjust from flat up to 90 degrees. Doesn’t have to be anything fancy at all.
** Be sure to check your local Craigslist for good finds on used equipment!
Here is a sample schedule:
- Monday – Chest
- Tuesday – Back
- Wednesday – Shoulders
- Thursday – Arms and Core
- Friday – Legs
- Saturday – Off
- Sunday – Off
| Chest | ||
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Flat Bench | 3 | 12 |
| Dumbbell Floor Press | 3 | 12 |
| Dumbbell Incline Flyes | 3 | 12 |
| Push Ups | 3 | AMAP |
| Back | ||
| Exercise | Sets | Reps |
|---|---|---|
| 1 Arm Dumbbell Row | 5 | 12 |
| Dumbbell Pullover | 3 | 12 |
| Dumbbell Deadlift | 3 | 12 |
| Back Flyes | 3 | 15 |
| Shoulders | ||
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Shrugs | 3 | 15 |
| 1 Arm Overhead Press | 3 | 12 |
| Side Lateral Raise | 3 | 12 |
| Single Arm Dumbbell Snatch | 3 | 12 |
| Arms and Core | ||
| Exercise | Sets | Reps |
|---|---|---|
| Side Bends | 3 | 20 |
| Chrunched Twists | 3 | 20 |
| Weighted Situps | 3 | 20 |
| Concentration Curls | 3 | 15 |
| Hammer Curls | 3 | 15 |
| Tricep Kickback | 3 | 15 |
| Skull Crushers | 3 | 12 |
| Legs | ||
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squats | 3 | 12 |
| Seated Calf Raises | 3 | 15 |
| Reverse Lunges | 3 | 12 |
| 1 Leg Straight Leg Deadlift | 3 | 12 |
| Overhead Squat | 3 | 12 |
Workout Tips:
Push Ups: 3 sets of as many as you can possibly do. This is basically your burnout set so churn out some good push ups.
Questions or comments below!
Looks like fun…. will this one next month. Ill finish up march with your 4 day dumbbell work out.
Smash!
Cutty, any chance you link up some of these exercises like you did with the 4 day dumbbell workout?
Link up how? I’d be glad to once I know what you mean.
Cutty
Great information! It’s also a good idea to have the proper flooring or matting in place to ensure the safety of yourself and your home. This can help lower your risk to injury, protect the foundation of your home, and ensure oneself that you are getting the most out of your workout. Thanks for sharing your information!
Great info!
Thanks can you make it so the exercises can be clicked on like the 4-day dumbbell ones which links directly to the video of that exercise showing you proper form?
Yeah I will get that out here shortly!
Cutty
Hey cutty awesome workout routine I’m using it to bulk right now , quick question it seems like a lot of these exercises are really high repped , when bulking should I try to stick to 6-8 reps of very heavy weight and for cutting follow your recommend reps at a lower weight . Thansk
The amount you cut or bulk relies more on how much and what you eat compared to reps. You can do whichever you feel more comfortable with.
Cutty
What would be the rep range if using a barbell. Can I do 5×5 on the main lifts
You could use the same rep ranges, maybe add in another set so like 4 sets of 12 instead or you could do 5×5… whatever you like best.
Cutty
Hey Cutty I would like to know if I can increase these workouts to twice a week such as doing Chest/Back one workout and shoulders/legs another workout keeping arms and core where it’s at since its already a combo. If its possible would you recommend a different combo split of the chest back shoulders legs. My training schedule would be 1.chest/back, 2.Shoulders/legs, 3.arms/core, 4. rest 5. Chest/back 6. Shoulders/legs 7. Off then repeat.
Try it out for 2 weeks and let me know how you feel.
Hey Cutty did the routine I mentioned for 3 weeks when suddenly the water main in our gym broke. I ended up being without a gym for about a month so I created my own bodyweight program to still stay active (my hobby is obstacle course races/mud runs) I am getting back into your plan and would like to know where to add in pullups and/or chin ups. I am doing your normal schedule not the combined as I previously mentioned. I will however be changing pushups to plank up shoulder taps. For fun here was the bodyweight plan I had followed going 3 rounds each exercise to failure with a day of rest after each. The exercises with slashes means I did one during a workout and the other the next workout.
Plankup shoulder taps
lunges/squats
chinups/pullups
Tuck Jumps
Side plank dips (for obliques)
mountain climbers
Looks good man. I have a body weight workout for teens that would be right up your alley as well.
Looks good Ill implement it!
Awesome, let me know how it goes!