Fullbody Home Workout: Build Muscle With Limited Equipment

By Steve Shaw

Experience

Beginner (1-2 years)

Days per week

3 days

Time

91 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Description

I receive quite a number of questions each month regarding how to build muscle at home using limited equipment. Because of this, I decided to build a sample workout and guide.Let me start off by stati

Source

muscleandbrawn.com

Equipment

Backpack, Bench, Bodyweight, Dumbbell, Other

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

91 minutes

Genders

Female, Male

Days per week

3 days

Goals

Bodybuilding (Female | Male)

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Description

Equipment

Backpack, Bench, Bodyweight, Dumbbell, Other

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

muscleandbrawn.com

Workout Overview

Day 1: Full Body Workout A

Day 2: Rest

Day 3: Full Body Workout B

Day 4: Rest

Day 5: Full Body Workout C

Day 6: Rest

Day 7: Rest

Week 1

Full Body Workout A

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Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Lunges ▶	3 sets	8 - 12 reps	60s	w/ backpack
2. Dumbbell Bench Press ▶	3 sets	8 - 12 reps	60s
3. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	3 sets	8 - 12 reps	60s
4. Seated Dumbbell Shoulder Press ▶	3 sets	8 - 12 reps	60s
5. Chair Tricep Dips ▶	3 sets	8 - 12 reps	60s	w/ backpack
6. Dumbbell Bicep Curl ▶	3 sets	8 - 12 reps	60s
7. Stiff-Legged Dumbbell Deadlift Stiff legged dumbbell deadlift by FITTR	3 sets	8 - 12 reps	60s
8. Dumbbell Shrug ▶	3 sets	8 - 12 reps	60s	Substitution: Calf Raise reps: 10-20
9. Weighted Sit-up Weighted Sit Up: Hybrid Athlete by Hybrid Athlete	3 sets	10 - 25 reps	60s

Full Body Workout B

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Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Step-Up ▶	3 sets	25 reps	60s	w/ Backpack
2. Dumbbell Flys ▶	3 sets	10 - 15 reps	60s
3. Single Arm Dumbbell Clean Dumbbell Single-Arm Clean by BuiltLean	3 sets	8 - 12 reps	60s
4. Dumbbell Lateral Raise ▶	3 sets	10 - 15 reps	60s
5. Diamond Pushup ▶	3 sets	AMAP reps	60s	w/ feet elevated
6. Chin-up with Backpack WEIGHTED CHIN-UPS: 6 reps with 20 kg (44 lbs) backpack, NEW PR, at age 41 by StrengthOver40	3 sets	8 - 12 reps	60s
7. Dumbbell Hamstring Curl ▶	3 sets	10 - 15 reps	60s
8. Dumbbell Shrug ▶	3 sets	8 - 12 reps	60s	Substitution: Calf Raise with 10-20 reps
9. Dumbbell Side Bend ▶	3 sets	10 - 15 reps	60s

Full Body Workout C

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Exercise	Sets	Reps	Rest	Notes
1. Backpack Goblet Squat Backpack Squat Press by BOOST Health TV	3 sets	10 - 15 reps	60s
2. Push-up Backpack ▶	3 sets	AMAP reps	60s
3. Pull-up Backpack ▶	3 sets	8 - 12 reps	60s
4. Sand bag Push Press ▶	3 sets	8 - 12 reps	60s	One arm
5. Dumbbell One Arm Triceps Extension (on bench) ▶	3 sets	8 - 12 reps	60s
6. Hammer Curls ▶	3 sets	8 - 12 reps	60s
7. Stiff-Legged Dumbbell Deadlift Stiff legged dumbbell deadlift by FITTR	3 sets	8 - 12 reps	60s
8. Dumbbell Shrug ▶	3 sets	8 - 12 reps	60s	Substitution: Calf Raise with 10-20 reps
9. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60s	60s	Substitution: Ab Wheel rollouts with 3 sets of 10-20 reps