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Fullbody Home Workout: Build Muscle With Limited Equipment

By Steve Shaw

Experience
Intermediate (2-3 years)
Time
66 minutes/day | 3 days/week
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
2 x Dumbbell, Flat Bench, 1 x Dumbbell, Chair, Bodyweight, Weight Plate, Backpack, Pull up bar, Sandbag
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description
Source: muscleandbrawn.com

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 stating the obvious: muscle building requires you to get a lot stronger than you currently are. It doesn’t matter what equipment you have, as long as that equipment is challenging enough to allow for progressive resistance.

I will start off with an assumption: that you have access to the following pieces of equipment:

  • Dumbbells – A set of adjustable dumbbells.
  • Pull Up Bar – A pull up bar that either hangs on the back of a door, or in the door jamb.
  • Chairs – 2 sturdy folding, or dinner chairs.
  • Stairs – A set of stairs, or an aerobics step – something that is sturdy and allows you to step up onto it.
  • Back Pack – A sturdy back pack.
  • 50 Pound Bag of Softener Salt – Yes, you read that correctly – a 50 pound bag of water softener salt.

Now, if you don’t have any of these items then I suggest you get them. They are inexpensive and will help you quite a bit. A pull ups bar can be purchased at Wal-mart or Target for a few dollars, and a 50 pound bag of softener salt should run you no more than $10.

I also suggest than if you don’t have “spin lock” dumbbell handles, that you pick a pair up. These can be purchased virtually anywhere, and are cost-effective as well.

Over time you will want to start purchasing more 10 pound plates for these dumbbell handles. If you are using a limited budget, search around on Craig’s List. You can often find plates being sold for pennies on the dollar.

What if I can’t afford this minimum level of equipment?

If you don’t have dumbbells with “some” weight, then it’s going to be extremely difficult to build muscle. Find a way to secure some spin lock dumbbell handles, by hook or by crook. Sell something – DVDs, old video games, etc. Find a way! You need some resistance to build muscle.

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Workout Overview


Full Body Workout A

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Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 8-12 reps, (rest 60s)
w/ backpack
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row demonstrationPlay Supported Single Arm Dumbbell Bent-over Row demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chair Tricep Dips demonstrationPlay Chair Tricep Dips demonstration
3 sets, 8-12 reps, (rest 60s)
w/ backpack
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bicep Curl
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3 sets, 8-12 reps, (rest 60s)
Substitution: Calf Raise reps: 10-20
Time between exercises: 60s
Show Alternative Exercises
Weighted Sit-up demonstrationPlay Weighted Sit-up demonstration
3 sets, 10-25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Full Body Workout B

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Dumbbell Step-Up
3 sets, 25 reps, (rest 60s)
w/ Backpack
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Single Arm Dumbbell Clean demonstrationPlay Single Arm Dumbbell Clean demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Diamond Pushup demonstrationPlay Diamond Pushup demonstration
3 sets, AMAP reps, (rest 60s)
w/ feet elevated
Time between exercises: 60s
Show Alternative Exercises
Chin-up with Backpack demonstrationPlay Chin-up with Backpack demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Hamstring Curl demonstrationPlay Dumbbell Hamstring Curl demonstration
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3 sets, 8-12 reps, (rest 60s)
Substitution: Calf Raise with 10-20 reps
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Full Body Workout C

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Backpack Goblet Squat demonstrationPlay Backpack Goblet Squat demonstration
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up Backpack
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up Backpack
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sand bag Push Press
3 sets, 8-12 reps, (rest 60s)
One arm
Time between exercises: 60s
Show Alternative Exercises
Dumbbell One Arm Triceps Extension (on bench) demonstrationPlay Dumbbell One Arm Triceps Extension (on bench) demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3 sets, 8-12 reps, (rest 60s)
Substitution: Calf Raise with 10-20 reps
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 60s)
Substitution: Ab Wheel rollouts with 3 sets of 10-20 reps
Time between exercises: 60s
Show Alternative Exercises

Date Created: 8/24/2020, UTC


Last Updated: 7/12/2021, UTC

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