Bodybuilding Workouts at Home – Build Muscle Without The Gym

Many bodybuilders are now doing the bulk of their training at home because they believe that the local gym is no longer catering for all of their needs.

Between working late hours, a lack of traditional equipment, the added time travelling back and forth to the gym, getting changed into their training gear or just personal preference – some men have decided to bin the gym. Research has indicated the following main reasons why men are leaving the gym setting to train at home:

1. At home, there is little distraction and they can work out harder and with more intent. This equates to a faster and more productive workout
2. They can ‘hone’ on their strength training ‘form’ as many gyms emphasise the fun aspects of training and not importance using the correct technique
3. They can use the equipment that best suits their training goals
4. You can use the equipment with the correct rest intervals between sets without feeling rushed and/or waiting to use the equipment because it is being monopolised by other members

Therefore working out at home is absolutely fine because the muscles will grow in size and strength just as long as the stress of the exercise has enough intensity.

Training at home with traditional and minimal equipment or bodyweight exercise is an excellent strategy for building lean muscle mass and strength.

Home Workout Essentials

Having a safe space is the first essential on the list and you should have enough space at home to allow you to perform the exercises with a full range of motion without any hazards in the way.

If there are any hazards in the way then clear the decks ready to start your home workouts. Although it may seem trivial by making your space safe and ready for purpose is a great way of getting your mindset ready for the hard work ahead!

Ok this is subjective to your budget limit and how high or low tech that you want your exercise equipment to be.

However to begin all you need to keep you fully engaged are some dumbbells and a Swiss Ball as these are excellent add-ons to any callisthenics routine. If you really want to push the boat out you could invest in a pull-up bar or you use the climbing frame at the local park, to begin with.

You will be surprised how you can adapt some items at home to help you to exercise. A good example of this notion is a chair for tricep dips and kick-outs and the bottom step of your staircase for step-ups with dumbbells.

If you have a reasonable budget then I would suggest looking to add a few of the following:

Adjustable Dumbbells

When it comes to bodybuilding, dumbbells are necessary because they help produce the greatest results. Dumbbells allow you to perform different exercises so they are also very versatile.

When you use dumbbells in training, you have to use a great number of muscle fibres just to stabilise them, so they are a trainer’s favourite.

Adjustable Bench

An adjustable bench is necessary for you to perform different kinds of free weight exercises. It will give you the ability to do seated dumbbell shoulder presses, incline bench presses, leg extensions, incline curls, and leg curls.

An added advantage of an adjustable bench is to buy one with a pull-down bar which will allow you to perform all the other kinds of exercises as well, that you may have been doing at the gym.

Adjustable Squat Rack

Dumbbell squats no longer remain effective as your training routine starts to get more advanced. You’ll outgrow them as you become stronger and that is when you will need an adjustable squat rack with a chin-up bar.

You can perform heavier exercises with an adjustable squat rack; which are essential to bodybuilding as you progress. The chin bar will allow you to perform exercises for a bigger back.

Olympic Barbell Set

If you are an intermediate or advanced strength trainer looking to maximise strength and power, an Olympic barbell set is must-have bodybuilding equipment that you should have in your home gym.

It is designed keeping heavier weight lifting in mind and so produces the desired results for bodybuilding.

Dip Station

Dips allow performing exercises to build upper body strength. They help work the shoulders, triceps, and chest area together.

Therefore, if you want to perform bodybuilding exercises to strengthen the upper portion, a dip station is essential.

Gloves, Belts and Straps

If you are going to do intense workouts, its necessary to invest in a good pair of weight lifting gloves.

Another support item when you are training with heavier weights is wearing a weight belt as it will help to protect your lower back.

However, you don’t have to wear a belt when you are doing squat warm-ups or deadlifts at lower weights.

To add weight to your pull-ups, and dips, especially when your own body weight stops being a challenge, you can invest in a dip belt.

Other Items

Every bodybuilder knows the importance of adding variety to their workout. It helps keep the pace of the training flowing, without making it too redundant. You can add other equipment to your home gym for this reason.

This could include a single handle to perform one-armed cable crossovers, high pulley rows and cable bicep curls.

8 Sample Home Workouts

The following 8 workouts have been designed to keep you lean and to improve the hypertrophy of the muscle.

These workouts are simple to perform and each has a combination of both upper and lower body exercises along with compound and isolated exercises.

Use a weight and intensity of between 60-70% 1RM as this resistance will enable you to pump out the reps in an explosive and controlled manner.

The rest intervals are short and this will keep you lean whilst ensuring that the muscles have just enough time to recover.

You can use the workouts any order and/or slot them into your current training to add a bit of spice.

Work Out #1

Each exercise should consist of 2 to 3 sets of 12 to 15 reps with a 45 to 60 secs rest period:

• Dumbbell Front squat with an overhead lift
• Lunge with dumbbell back row
• Back Extensions
• Single leg Romanian deadlifts
• Push-ups
• AZ Bicep Curls
• Skull Crushers

Work Out #2

• Barbell Chest Press
• Front squat with an overhead lift
• Barbell Squats
• Plank
• Hip Thrusts
• Dumbbell Front Raises
• Dumbbell Side Raises

Work Out #3

• Deadlifts
• Front squats with an overhead lift
• Mountain Climbers
• Bent Over Rows
• Push-ups
• Squat jumps
• Plate Shrugs
• Farmer’s Walk

Work Out #4

• Single leg Romanian deadlifts
• Bulgarian split squats
• Dumbbell Sumo Squats
• Single leg power step-ups
• Military Press
• Pull-Ups
• Standing Calf Raises
• Seated Calf Raises

Work Out #5

• Barbell Squats
• Chest Press
• Incline Chest Press
• Decline Chest Press
• Lunge
• Pistol squats
• Chest Flyes
• Wide Arm Push Ups

Work Out #6

• Hip Thrusters
• Barbell Deadlifts
• Side Plank
• Pistol Squats
• Side Lunges
• AZ Bicep Curls
• Skull Crushers

Work Out #7

• Single leg Romanian deadlifts
• Squat jumps
• Plank
• Standing Barbell Rows
• Pull-Ups
• Lunge
• Dumbbell Front Raises
• Dumbbell Side Raises

Work Out #8

• Barbell Squats
• Bulgarian Split Squats
• Barbell Lunges
• Plank
• Squat Jumps
• Bent Over Rows
• Standing Calf Raises

There are also plenty of workouts you can perform on YouTube. I would highly recommend browsing and subscribing to a few fitness channels.

In Conclusion

This all comes down to personal choice, but if you want to build muscle and become fitter you don’t necessarily need to have a gym membership.

There are plenty of workouts that can be performed in the comfort of your own home. Either with equipment or without.

Just remember that to achieve your fitness goals your diet is key. I would recommend reading the following article for advice on eating for muscle mass.

You also need to remain committed to your goal, it won’t happen overnight but with patience, you will soon start to see the rewards of your hard work.

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