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Fullbody Home Workout: Build Muscle With Limited Equipment

By Steve Shaw

Experience
Beginner (1-2 years)
Time
91 minutes/day | 3 days/week
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
Backpack, Bench, Bodyweight, Dumbbell, Other
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
1. Dumbbell Lunges
3 sets, 8 - 12 reps, (rest 60s)
w/ backpack
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2. Dumbbell Bench Press
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row▶
3. Supported Single Arm Dumbbell Bent-over Row
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
4. Seated Dumbbell Shoulder Press
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Chair Tricep Dips demonstrationPlay Chair Tricep Dips demonstration
5. Chair Tricep Dips
3 sets, 8 - 12 reps, (rest 60s)
w/ backpack
Show Alternative Exercises
Dumbbell Bicep Curl▶
6. Dumbbell Bicep Curl
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
7. Stiff-Legged Dumbbell Deadlift
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
8. Dumbbell Shrug
3 sets, 8 - 12 reps, (rest 60s)
Substitution: Calf Raise reps: 10-20
Show Alternative Exercises
Weighted Sit-up demonstrationPlay Weighted Sit-up demonstration
9. Weighted Sit-up
3 sets, 10 - 25 reps, (rest 60s)
Show Alternative Exercises

Full Body Workout B

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Dumbbell Step-Up▶
1. Dumbbell Step-Up
3 sets, 25 reps, (rest 60s)
w/ Backpack
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
2. Dumbbell Flys
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Single Arm Dumbbell Clean demonstrationPlay Single Arm Dumbbell Clean demonstration
3. Single Arm Dumbbell Clean
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
4. Dumbbell Lateral Raise
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Diamond Pushup demonstrationPlay Diamond Pushup demonstration
5. Diamond Pushup
3 sets, AMAP reps, (rest 60s)
w/ feet elevated
Show Alternative Exercises
Chin-up with Backpack demonstrationPlay Chin-up with Backpack demonstration
6. Chin-up with Backpack
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Hamstring Curl demonstrationPlay Dumbbell Hamstring Curl demonstration
7. Dumbbell Hamstring Curl
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
8. Dumbbell Shrug
3 sets, 8 - 12 reps, (rest 60s)
Substitution: Calf Raise with 10-20 reps
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
9. Dumbbell Side Bend
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises

Full Body Workout C

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

Date Created: 8/24/2020, UTC


Last Updated: 4/18/2021, UTC

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