Nothing is more convenient than home workout routines that build rock-solid lean muscle mass. Many naturally skinny guys complain that they don’t like to workout at the gym, or they don’t have enough time to go to the gym everyday and train.
The good news is that with almost zero equipment you can get an incredibly effective muscle-building workout. The best home workouts for building muscle will work your major muscle groups and increase your anabolic hormones just like a traditional weight room workout.
Home workout routines can be very effective muscle builders if they are structured properly. I attempted to come up with the best home workout for building rock-solid lean muscle mass, and after going through it myself a few days ago, I can personally tell you that this home workout routine will blast your muscles and help you attain those gains!
All you need to perform this workout for building mass is a doorway pull-up bar. I actually performed this workout at the beach by my house with nothing but a pull-up bar and a wall to perform my favorite lower body exercise for the quadriceps and hip flexors – the wall sit!
Let’s dive in and break down this incredible at-home workout for men. Try this workout a few times a week when you can’t get to the gym and still want an all-around muscle-building experience.
Best Home Workout For Getting Jacked
First you want to make sure that you are properly stretched and loose before attempting this at-home workout. This workout is really intense and will stress your entire body, so you want to make sure you get a good stretch and are feeling loose and warm from head to toe.
Now it’s time to get jacked in the convenience of your home (or at your favorite outdoor park/beach workout facility).
Just in case you thought that body weight workouts were for the weak, this exercise regimen with 6 different exercises will blast your abs, lats, upper chest, lower chest, mid chest, back, glutes, hamstrings, quadriceps, back, biceps, and triceps! Yes, the best home workout is a full body blast. Let’s dive in and get you swole!
Best Home Workout: The Full Body Workout Routine
Exercise One: Underhand Close Grip Pull-Ups
This exercise will work your lats, biceps, and back. This is an incredible upper body exercise that will challenge you to improve your functional strength while increasing the size of your biceps. Talk about the best of both worlds!
Underhand close grip pull-ups are performed with a traditional pull-up bar, and you want to place your hands about 3-5 inches apart with your palms facing in.
Most at-home workout routines don’t challenge your upper body and give you the ability to target individual muscle groups, but the close grip underhand pull-up is one of the best overall exercises for increasing the size of your lats and biceps.
Try performing 3 sets of the underhand close grip pull-ups until failure. Make sure you don’t rest more than 90 seconds between sets. Blast those lats and biceps and make Arnold proud!
Exercise Two: Diamond Push-Ups
Shine bright like a diamond with diamond push-ups! Diamond push-ups are one of the best exercises for targeting your triceps and upper chest. This will feel great after working your biceps and lats in the last exercise.
To perform a diamond push-up, you want to place your pointer fingers and thumbs together to form a diamond with your hands. Keep your chest over your hands throughout the movement so that you can target your upper chest and triceps.
This is one of the best upper body weight sculpting exercises for your triceps and upper chest. I will even throw these into my workout regimen in the gym when I’m targeting my upper chest.
Try 3 sets of diamond push-ups until failure and rest about 90 seconds between sets.
Exercise Three: Wide Grip Pull-Ups
Wide grip pull-ups are one of my favorite back exercises. They are also a great bicep and lat blaster.
To perform a wide grip pull-up, you want to start with your palms facing out and grip the pull-up bar with your hands as wide as possible while still having a solid grip on the bar.
The key to working your lats and back is to go all the way down so you get a great pull and incredible range of motion. This is one of the most challenging exercises and will be a true test of your upper body strength. Don’t be surprised if you can’t do any without any help!
Once again, perform 3 sets with 90 seconds rest in between.
Exercise Four: Time Under Tension Push-Ups
Time for an incredible chest blaster. This is one of the most effective muscle-building exercises you can do in a home workout routine. This utilizes the training principle of time under tension.
Instead of doing a push-up and locking your arms at the top of the movement and resting, you will not allow your arms to lock, keeping your pectoral muscles under tension throughout the entire set.
Instead of counting repetitions, you want to count your time under tension. Aim for about 60 seconds per set and you will be a beast! This exercise will pump some serious blood into those pectoral muscles and help you sculpt a great chest.
Exercise Five: Beach Body Abs and Arms
This is my favorite “beach body” at-home workout routine exercise because it focuses on the biceps and abdominals.
Start the exercise with your hands shoulder-width apart and your palms facing in. Lift your body up into a static hold position where your arms are bent at 90 degrees. Next, lift your knees to your elbows and slowly lower them back to the starting position. This will engage your abdominals and hip flexors and give you an incredible bicep and abdominal workout at the same time.
Perform 3 sets of this exercise with 2 minutes rest in between.
Exercise Six: Wall Sits
The workout wouldn’t be complete without an incredible leg pump! Simply perform a wall sit by bending your legs at 90 degrees and leaning against the wall, using your quadriceps and hip flexors to hold yourself up throughout the entire movement.
Perform 3 sets of wall sits until failure. Since this exercise works the largest muscle in the entire body, your quadriceps, you will want to rest about 2 and a half minutes between sets.
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