Definitive Guide To Working Out From Home



Build Muscle at Home: The BEST Full-Body Home Workout for Muscle Growth

Do you want to know the RIGHT way to build muscle at home? Today, I’ll show you how this science-backed full-body home workout does just that.

When we think about full-body workouts at home, we automatically assume that they are inferior for muscle building when compared to working out at a gym with access to big weights. I’m not going to lie about it either. This is true for the vast majority of available home bodyweight programs. In reality, they are less favorable to growth. This, however, is simply due to a lack of adequate design.

Because studies have repeatedly shown that you may achieve comparable growth in muscle mass in both untrained and trained individuals by using either:

Lighter loads, such as utilizing your bodyweight OR

Lift higher weights in the gym.


However, there are a few crucial things that people overlook when it comes to home workouts. And these are essential for guaranteeing that you can still maximize your growth despite being limited by your body weight.

These critical elements must be incorporated into the full-body workout at home routine (no equipment) that I’ll demonstrate to you today.

By the way, these are the same key elements (and more!) that are included in the Unorthodox Training Membership program, whether it is a home-based or gym-based practice. All of my training routines are designed to help you change your physique in the quickest period of time feasible. And the best thing is… Everything is scientifically based or meant to help make health and fitness fun and sustainable.

Every set of your bodyweight training, push yourself to near-failure. Routine

The first (and possibly most important) criterion is that you push to near failure on each and every set of this workout.

According to research, if you stop well short of failure during your sets when using lighter loads, you will fail to engage all of your muscles’ motor units adequately. As a result, you won’t notice the same level of growth as with heavy weights. As a result, you should push yourself as close to failure as possible during each set of this program.

That is, you will be unable to execute another rep with good form until you genuinely have only a couple of reps left in the tank owing to physical tiredness. This will be really painful given that we’ll be working with a larger rep range. However, if you genuinely want to maximize your progress with this at-home total body training plan, you must endure.

Perform 30-40 reps for each set of your home workout.

Working with higher reps and lighter loads, such as your body weight, has been shown in research to result in growth comparable to lifting bigger weights in the gym. However, it appears that this has a low-end cut-off. You will not be able to maximize growth if you train with too low weights or use too little resistance.

Which appears to be roughly 30-40% of your one-rep max. That is, if you want to make the most improvement during each set, utilize a weight or resistance that is at least 30-40% of your 1 rep max.

To be sure, using weights simplifies the calculation. However, because we are only using our bodyweight in this workout, we must convert this to reps. As a result, 30-40% of your 1 rep max equates to 30-40 repetitions per set.

As a result, if you can complete MORE than 30 or 40 reps during each set of the exercises I’ve demonstrated below when pushed to near failure, it’s an indication that you’re not using a difficult enough resistance or variety.

Instead, you should use one of the progressions I’ll demonstrate to make the exercise more challenging. So, in this at-home total body workout routine, you should aim for no more than 30-40 reps every session.

Workout Routine for the Entire Body at Home

Let’s get started on the full-body home workout program now that we’ve covered that. It’s designed to develop your entire upper and lower body muscles in a balanced approach.

I’ll start by going over the different exercises and how to perform them. Then I’ll go over your options for finishing the program.

Push-ups adorned with diamonds (2 sets flat, 2 sets decline)

The muscles to work on are the chest and triceps.

Bench Press is no longer in use.

The first exercise will be push-ups with a narrow grip. Your hands will be positioned in the shape of a diamond here. This efficiently targets the chest and triceps. Three EMG investigations (here, here, and here) have confirmed that this precise hand location during the push-up elicits significantly greater chest and triceps activation than a shoulder-width or broad hand placement.

In total, we’ll do four of these:

Two of these sets will be completed on a flat surface to emphasize the full breast.

Two of these sets should be performed in a declining position, with your feet elevated and your hands closer to your face. This shifts the emphasis to the upper chest. This is due to the fact that the push-up now incorporates more shoulder flexion (one of the primary tasks of the upper chest).

To help this movement along:

Simply stuff a bag with books and strap it to your back to gradually increase the load.

A band can also be used to add greater resistance.

Inverted row (4 sets)

The muscles targeted are the traps, lats, and biceps.

Replaces sitting row, barbell row, and other similar exercises.

Following that, we’ll do an inverted row to target our general back. In terms of thickness, the mid-back will receive the most attention. To create the most resistance, row with a broom or mop placed between two seats. If you don’t have the necessary equipment, you can simply execute these exercises under a sturdy table.

Begin with bent knees to use your legs for support, making both of these motions easier. The following set up is a third option, which we’ll continue to use later in this workout:

Bring two bed sheets or towels (I find bed sheets work better for a greater ROM)

Tie a simple knot at the end of each one, then drape it over your door and close it.

This will enable you to finish your row.

To help this movement along:

Depending on whatever versions you select, you can move them forward by either:

Elevating your feet, for example, to bring your body closer to the ground AND/OR

By employing a book-filled backpack, you might increase the weight.

On a Pike, do push-ups (3 sets)

The key muscles targeted are the shoulders and triceps.

Replaces: Exercising the Shoulders

Following that, we’ll perform what’s known as pike push-ups. These exercises primarily target the shoulders and triceps. For more information, see:

You can start them on the ground with a pushup.

Bring your hands closer to your feet while keeping your legs straight. Your body should now be in the shape of an upside-down V.

Bend your elbows and lower your upper body until your nose is almost touching the floor. As you get closer to the bottom, your head should slide forward past your hands.

Then, bring your head back to the higher position between your hands.

In the overhead press, your elbows should not stretch out sideways. Keep them tucked and vertical over your wrists as you drop.

To help this movement along:

Simply elevate your feet to the edge of a platform to begin. Bring your hands closer to your feet to take it a step farther. The movement will become much more difficult as a result of this.

Repeat the process of elevating your feet onto a higher platform when you’re ready. I’d recommend using tape to measure the distance between your hands and the platform so you can track your progress over time.

Sliding Lats Pulldowns

The muscles that need to be worked on are the lats.

Lat pulldowns and pull-ups are swapped out.

Then it’s time to concentrate on the rear (primarily the lats). We’ll do it again, but this time with a vertical pulling angle rather than a horizontal one. This one is guaranteed to get a few odd looks around the house. However, the return on investment makes it worthwhile. Simply lie down on a smooth surface and use anything to help you hold your hands, such as your shoes. Then, in a lat pulldown motion, simply drag your elbows down to slide your torso up. While doing this, you should be able to feel your lats working.

To help this movement along:

You can increase your weight by carrying a backpack AND/OR

Press your feet into the ground to provide resistance as you execute your reps.

Curls of the biceps with a bed sheet


Bicep curls have been updated.

It’s now time to call an armistice. Lean back, arms straight, and return to your bed sheet or towel setup. Then, with your biceps, bend your hands towards your face while keeping your torso straight and your elbows locked in place.

Triceps extensions over the head

Triceps (long head) replaces overhead triceps extensions and skullcrushers with cable/dumbbells.

Then, simply flip over and perform tricep extensions to target the triceps’ long head, which has yet to be targeted in this workout. Keep that elbow in position once again. Your body should also be in a straight line. Procedures can also be carried out on an elevated platform.

To help this movement along:

You can move them forward in a variety of ways, such as by aligning your body to be more horizontal to the ground.

restricting yourself to using only one arm at a time, and/or

The use of a backpack adds weight.

Squats while holding a pistol squat position

Targets: Glutes and quadriceps

Squats with a weighted barbell

After that, it’s time to focus on the lower body. Bodyweight squats will not suffice for the majority of us. As a result, we’ll use the bed sheet configuration once more to execute aided pistol squats. This exercise will help you target your quads and glutes. To complete these tasks:

Lean back, keep your arms straight, and raise one leg off the ground.

After that, simply squat down.

Finish all of your reps on one leg before switching to the other.

If necessary, use your arms to raise yourself up at first.

To help this movement along:

However, you can gradually improve it by either: leaning less and less on your arms for support during the action OR transitioning to the same activity but limiting the range of motion by sitting on an elevated platform and gradually lowering the height of this platform.

Bulgarian Split Squat Goals: Replaces: Quadriceps and Glutes Split squats and lunges

Following that, we’ll execute a Bulgarian split squat, which you’ve probably done before. By lifting your rear leg on a platform, this exercise will once again target the quads and glutes.

To help this movement along:

Simply hold a weighted backpack at your chest to advance. However, if that gets too simple, the aided shrimp squat is a more challenging development:

Assist yourself with a counter’s side and one leg behind you with the same arm.

Then, squat down until your knee almost touches the floor, then rise with assistance from the counter if necessary.

You can improve these by gradually shifting them away from the counter.

Sliding Hamstrings Curls

Targets: Hamstrings\sReplaces: Machine hamstring curls

Following that, the sliding leg curl will be used. By stretching the hips and knees, this exercise stimulates the hamstrings. To complete these tasks:

Simply lie down on a smooth surface with your feet on two or something that allows them to slide easily.

Then, with your hamstrings engaged, bend your heels inward while lifting your hips into the air. Maintain a straight back while doing so.

To help this movement along:

To progress, slow down the tempo and/or perform them with one leg at a time.

At-Home Full-Body Workout Routine: Summary

The full-body home workout is summarized below:

4 diamond push-up sets (2 flat, 2 decline)

4 inverted row sets

3 pike push-up sets

3 sets of lat pulldowns with sliding lats

2 sets of biceps curls with a bed sheet

2 sets of bodyweight triceps extensions

On each side, perform three sets of three aided pistol squats.

On each side, perform three sets of Bulgarian split squats.

4 hamstring leg curl sets

Now, just like when you’re working out in the gym, it’s vital that you take a 2-minute pause between each session. To save time in this workout, perform the following upper body motions in a superset pattern, as shown below.  

Workout Routine for the Entire Body at Home (Superset Version)

SUPERSET: 4 sets of diamond push-ups (two flat and two decline).

4 inverted row sets

3 sets of Pike Push-ups as a warm-up SUPERSET

3 sets of floor lat pulldowns

2 sets of biceps curls with a bed sheet SUPERSET

2 sets of bodyweight triceps extensions

NORMAL SETTINGS: Three sets of three aided pistol squats on each side.

On each side, perform three sets of Bulgarian split squats.

4 hamstring leg curl sets

For example, you may complete a set of push-ups, rest for 30-45 seconds, then do an inverted row, rest for 30-45 seconds, and then return to the push-ups and repeat.

According to research, combining this agonist-antagonist superset method with the appropriate upper body workouts will allow you to save time while ensuring that your performance on your sets does not suffer.

And, once again, you must press to near failure on each set for the rep ranges. That’s why I didn’t provide a specific number of reps because it will vary depending on the individual.

So keep track of the number of reps you accomplished for each set, try to beat those numbers in your next session, and use the progressions as needed if you’re doing more than 30 reps per set.

In terms of frequency, I’d suggest performing this program three to four times per week. This guarantees that each of your muscles receives the appropriate number of sets for growth.

Takeaways from the Home Workout Schedule

Guys, I hope you had fun with this one! And I hope you can see that it’s the small details, like what I discussed in this video, that are critical for optimal growth and success with whatever training plan you choose to follow.

The Most Powerful At-Home Chest Exercise For Muscle Growth (NO EQUIPMENT)

Do you want to understand how to increase the size of your chest at home? Today, I’ll show you the best science-backed at-home chest workout that does just that.

When it comes to chest growth… The majority of people feel that doing bodyweight chest workouts at home will not result in considerable chest growth. You might also conduct a chest workout at home. Strong pressing motions in the gym are required to accomplish this. Consider the bench press as an example. To be sure, these gym pressing workouts are really effective and convenient for developing your chest.

You may, however, build a muscular chest with simply bodyweight exercises. Gymnasts, for example, are an excellent example of this.

All it takes is a little more imagination. We no longer have the option of simply adding more plates to the bar as we develop strength. Alternatively, we can change the angle of our bench to target different areas of our chest. And it is here that the majority of at-home chest workouts fall short. This is also why the majority of people are dissatisfied with them.

They either do not progress the movements in such a way that you can continue optimizing your chest growth over time as you get stronger, or they do not progress the movements in such a way that you can continue optimizing your chest growth over time as you get stronger.

Exercises that target different parts of your chest are not included.

Both of these issues contribute to insufficient chest development. In this at-home chest workout, though, I’ll show you how to achieve both of those objectives. Even if you don’t have access to a gym, this will assist you in building your chest as effectively as possible.

Of course, if you want to do more than just bulk up your chest, one of our plans might be excellent. These will guide you through the process of building a well-rounded body (whether you train at home or in the gym). Please contact: if you are interested.

Bench Pressing is replaced by Close Grip Push-Ups (Exercise 1).

The first exercise will focus on the entire chest. It’s the close-grip push-up, of course. Depending on your comfort level, you can accomplish this with a narrow grip or a diamond set up like this.

This is the orientation that will be utilized. Since, contrary to popular belief, a wider push-up grip has been shown in multiple EMG analyses to significantly increase:

There is less activation of the upper and lower chest and increased activation of the front delts.

As a result, it is not the best option for chest growth.

To progress, I’d recommend starting these on your knees. According to a study, doing so reduces the amount of your bodyweight that you really lift to around 53%. The load is then increased to roughly 66 percent of your body weight in the typical form. Take it a step further by gradually sliding your hands backward. As a result, the load you’re carrying is now around 73 percent of your body weight.

You can increase the external burden by wearing a backpack containing books or water bottles.

Alternatively, you might practice these banded exercises.

The second exercise is to decline. Close grip push-ups OR wide reversal grip push-ups

In place of: Incline Bench-Press

After that, we’ll add more shoulder flexion to the last push-up. The emphasis is now on the upper chest. Lifting your feet onto a platform is sufficient. You can also progress by adding extra external resistance with a bag or a band. If you find these too difficult, you can do them on your knees with just a slight elevation, such as by using cushions.

A broad reverse grip push-up is another option. Instead, you grab an elevated platform with a wide underhand grip and perform a push-up against it. This is also a viable option.

Using a wide reverse grip on the bench press enhances upper chest activation by about 30% when compared to a standard grip, according to the study. This is almost certainly carried through to push-ups. Why? Because you’re now incorporating greater shoulder flexion into the movement and connecting the stress with the upper chest fibers. When you try it, you’ll notice a difference right away.

You can use a bag again and/or gradually lower the height of the platform you’re holding onto to advance these.

Dip Push-Ups are the third exercise. Substitutes: Dips for your Chest

After that, we’ll do dip push-ups. This exercise is now designed to target the lower chest. Dip motions have been shown in EMG studies to best engage the lower chest, so we’d like to add them into this exercise.

We’ll execute it at home by imitating a straight-bar dip. You can accomplish this by performing a push-up on the floor while elevating your hands onto a stack of books. Alternatively, you can make do with whatever you have on hand.

Then, by pressing your arms downward, raise your upper body into an upward position.

Do this until your arms straighten, then stroll along with your lower body.

Because of the internal rotation and shoulder extension involved, dip push-ups are ideal for targeting the lower chest region.

To begin, I’d suggest doing these without any elevation if at all possible. Then proceed to raising your hands, and then continue to lift your hands even more over time, possibly by using two seats. This raises the amount of weight you’ll be lifting and improves the simulation of the straight bar dip.

If you have a band on hand, wrap it around your neck and hands for added resistance. The resistance will increase in difficulty as you press up throughout each workout. As a result, the lower chest will be pressured more.

Push-ups on the inner chest (Exercise 4)

The Pec Deck / Chest Fly Machine is no longer in production.

Following that, we’ll use a method that will allow us to emphasize the inside chest a little more in this workout. Traditional push-ups make it harder to attain this. This is because we can’t get our arms across our bodies to properly compress the chest with horizontal adduction.

We can achieve this with this exercise by first performing a standard push-up and then elevating one of your hands onto a platform. Then perform the push-up. When you press up, however, move your body towards the elevated arm. Our arm will be able to move more freely around our bodies as a result of this. As a result, the chest and its internal fibers become more active.

Begin on your knees if necessary, then gradually raise by wearing a weighted bag and/or using a band for increased resistance.

Bed Sheet Flies OR Sliding Chest Flies (Exercise 5)

The cable/dumbbell flies have been changed.

Finally, we’ll work the full chest here. This final task will act as a form of exhaustion. Consider it analogous to cable flies at the gym.

You want to achieve the following:

Look for a surface that is smooth. Kneel and place your hands on two slidable cloths or paper towels.

Lower your upper body by spreading your arms out to the side.

At the bottom position, perform a fly movement by pressing your chest and pushing your arms inwards to raise your body up.

At the conclusion, cross your arms over for a harder chest contraction. You should keep your arms slightly bent while doing so. Bring your biceps together as you elevate your torso up to best stimulate the chest.

This is an admittedly difficult movement. There are, nevertheless, methods for regressing it.

Begin by focusing just on the eccentric section of the movement. You can do this by pointing your upper body downward until you reach the floor. Then simply push yourself back up to the beginning position and continue the process.

Once you’ve mastered that, move on to a push-up fly. In this form, you just use one arm to fly. The other bends and stretches beside you to help you push your body back up.

The complete fly can then be performed, but with your hands closer to your knees to reduce strain. By completing the exercise with your hands further forward from your knees, you may extend the lever and increase the strain on the chest over time.

Bed Sheet Flies are a bodyweight chest exercise alternative.

Another approach is to use the setup outlined in my full body home exercise post to make bedsheet flies. To summarize, it is done by tying two knots and hurling them over a door.

For these, wrap the bedsheets around your hands. Then perform the same fly movement as I did by spreading your arms and allowing your body to fall forward.

Then, with your chest pressed, bring your arms back inward to lift your body back up.

Begin by putting your feet further away from the door and gradually bringing them closer.

Action Plan for Home Chest Workouts

Here’s an example of a home chest workout to recap the video:

3-4 sets of push-ups with a close grip

Decline Push-ups with a close grip OR push-ups with a wide grip 3-4 sets of push-ups with a reverse grip

3 to 4 sets of dip push-ups

2 to 3 sets of inner chest push-ups

2-3 Sliding Chest Flies OR Bed Sheet Flies

Making Your Own At-Home Chest Exercise

This program can now be done as a chest workout all at once. However, I would suggest breaking the exercises into at least two days per week, perhaps using an upper/lower split. This just allows you to better manage the amount and frequency of your workouts.

The proper rep range will differ depending on your strength level. This is exactly what I said in my previous article on full-body home workouts. Instead, focus on pushing each set to failure or within a rep or two of failure. This is especially important if you don’t have access to heavy weights.

If you can perform more than 30 reps each set, the exercise has become too simple. And then you should try a more challenging variation, like I illustrated. This allows you to continue maximizing growth over time.

A Home Chest Workout’s Takeaways

Overall, by following this plan and gradually strengthening each exercise as you acquire strength, you will be able to effectively develop your chest in the comfort of your own home, without the need for heavy weights or expensive equipment.

However, keep in mind that for the best results, you must combine your training regimen with a healthy food plan. When it comes to drastically transforming your body and packing on size, THAT is the key and far more important than your workout. And, to be honest, now is a better time than ever to prioritize your nutrition and figure out how and what you need to feed your body to maximize growth.


You don’t need any special tools to make a massive back! In this article, I’ll show you how to perform the best at-home back workout for growing back muscles.

Do you have any experience with at-home workouts? Then you already know that the back is most likely the most difficult muscle to exercise properly at home without the use of equipment. This is especially true if you don’t have a pull-up bar at your disposal. Of course, there are numerous at-home back workouts that “target” the back muscles in some way. They are not, however, the best at-home workout. This is due to the fact that they either do not stimulate your back muscles throughout their whole range of motion or do not generate enough load or resistance to allow you to build muscle in your back without using heavy weights.

But in this piece, I’ll show you how to do a home back workout that avoids those two common mistakes. Instead, from the comfort of your own home, you will be able to target and improve your numerous back muscles.

Before that, if you’re looking for a training program that will help you optimize every single one of your home workouts for optimal muscle growth (not just the back, but ALL muscle parts! ), I’ve got precisely the thing for you. The Unorthodox Training membership is designed to be an all-in-one, science-based process that will get you to your ideal body as soon as feasible. And the best thing is… Everything is scientifically based or practical for mixing in fun and science based information to make it sustainable.

The first exercise is: Bodyweight Pull-ups on the latissimus dorsi

Replaces: Pullups and lateral pulldowns

Use the bed sheet setup suggested in my other home workouts to efficiently target your lats. You must do the following:

Tie a knot at the foot of two long bed sheets.

Put these on your front door.

On the inside, close the door.

As a result, a TRX home version will be developed. I strongly suggest you to put this setup to the test. During this back workout, we’ll be using it a lot. However, while closing the door, make sure it leans in on the frame as you pull. as opposed to the other way around As a result, it will be able to maintain its shape while you carry out your tasks.

We’ll do bodyweight lat pulldowns with it once you’ve got it set up:

Wrap the sheets around your hands.

Place your feet flat on the floor.

And draw your elbows down and back to lift your body off the ground. This is comparable to a pull-up or lat pulldown.

Then, with your lats engaged, drop yourself to the ground and repeat.

If these are too difficult, retrograde them by bending your knees and pushing yourself up with your legs during each rep. Then, as you gradually straighten your legs, you will be able to utilize them less and less. Repeat until your legs are absolutely straight and your upper body is doing all of the work.

Sliding Lat Pulldowns Are a Good Substitute

But what if you don’t want to use the bed sheet arrangement? Another alternative is the sliding latissimus dorsi pulldown, which I illustrated in a recent home workout article:

Lay out on a level surface.

Hold onto anything, such as your shoes, to get a better grip on your hands.

Then, with your lats engaged, perform a lat pulldown by lowering your elbows and sliding your torso upwards.

Unfortunately, this eliminates the critical eccentric phase of the movement when compared to bed sheet lat pulldowns. It is, nevertheless, still a viable alternative.

In workout number two, bodyweight rowing substitutes mid-back rows.

After that, we’ll do a bodyweight row. This helps to focus our attention on our mid-back musculature. This includes the mid-traps and rhomboids, which allows for a thicker back. For these, we’ll utilize the inverted row layout:

Take one of each sheet.

Step back a few feet and recline until the sheets are taut.

Pull yourself upwards by drawing your elbows back and pushing your shoulder blades together.

For the simplest adjustment, perform these with a split stance. Use your back leg to help pull your body up during each rep. Then, repeat with both of your feet together. You can then keep moving your feet closer to the door to make movement more difficult. The more burden you lift, the more horizontal your body is positioned. This is a great way to appropriately improve this workout without using weights.

If you’re not using the sheets, you’ll need to find a table that’s sturdy and long enough to allow you to finish your row securely. This is made easier by bending your knees and supporting yourself with your legs. Straighten your knees and progressively move your body to a more horizontal position as you acquire strength. This contributes to increasing the load of your bodyweight that you will be lifting.

Exercise 3: straight arm pulldown replaces dumbbell pullover/straight arm pulldown.

Then we’ll go back to targeting the lats for more back breadth. And the sheets will be used again here. For more information, see:

Wrap the sheets around your hands.

Extend your arms in front of you.

Engage your core.

Allow your body to fall forward as you raise your arms overhead.

Then, while activating your lats, force your arms downward to bring your body back up to the starting position.

Remember to keep your body and arms straight throughout the exercise. Consider driving your elbows backwards to best engage your lats as you lift your body up.

To begin, I’d recommend finishing them with your feet further away from the entrance. so that your body does not fall forward as far as possible, as this will be the most straightforward descent Move your feet closer to the door as you build strength, allowing your body to tumble forward more. You can also reduce your range of motion to make things easier when you first begin. Then, by raising your arms upwards, progressively increase your range of motion.

If you don’t have sheets, you can do a sliding version on the ground instead. You should perform the following in this case:

Place your forearms on something that can be used to hold the floor, such as a yoga mat or shoes.

Then, keeping your elbows close to your sides, drive your elbows down towards your torso to shift your body.

This workout is quite similar to the sliding lat pulldowns. However, by keeping your elbows tucked close to your body, you’ll be able to target the lats more effectively from a little different angle.

Face Pulls for Bed Sheets (Exercise 4)

Replaces: Cable pulls on the face

Face pulls will then be performed on the sheets. This aids in the identification of the mid and lower traps. In addition to the various rotator cuff muscles, all of which are essential for postural improvement and overall scapula and shoulder stability. For more information, see:

Wrap your hands around the sheets as tightly as you can.

Back up a few steps away from the entrance.

Lean back until your sheets are taut.

Then, elevate your torso with a facial pull. Pull your hands towards your face, keeping your elbows high and externally rotating your shoulder so that your arms end up in a biceps flexing position.

This exercise should feel good in the centre of your back and behind your shoulders.

To begin, take a split stance and support yourself with your rear leg. As your strength improves, you’ll be able to complete them with your feet together. And gradually move your feet closer and closer to the door to enhance the difficulty.

What if you’re not using the sheet configuration? Wall slides, on the other hand, can be utilized to target some of these important muscles. Lean against a wall and glide your arms up and down in a shoulder press movement pattern. You should feel a tingling feeling in your mid-back muscles if you perform it correctly.

Exercise 5: Prone Arm Circles (Legs Elevated)

The at-home workout will then be completed with a technique that will not only train all of our upper back muscles, but will also target and strengthen the lower back through hip extension. For more information, see:

Lie down on your stomach with your arms and legs extended. Your hands should be down and your feet hip-width apart.

Then, raise your arms and legs an inch or two off the ground. Try to elevate your torso and thighs off the ground if you can. Just from this, your glutes, lower back, and mid back should be highly engaged.

Move your arms out to your sides gradually from here. Then, twist them all the way behind your back, so your palms are now facing upwards when they reach your back.

For one complete rep, slowly return them to the beginning position. You can also take a few seconds to recover before continuing on to the next rep.

What if it’s too difficult for you? I’d recommend lifting your legs and upper body to a lower level and performing the arm circular action faster. As you progress, you can raise your legs and upper body higher while slowing down the cadence of the arm circles.

Plan of Action for the Best At-Home Back Workout

To recap, here is an example of a home back workout:

At-Home Back Exercise

3 sets of lat pulldowns at bodyweight

3 sets of inverted rows at bodyweight

three sets of straight-arm pulldowns

3 sets of face pulls for bed sheets

3 prone arm circles sets

This CAN BE DONE ALONE AS A BACK WORKOUT. However, I would recommend splitting it up into at least two days spread out across the week, possibly using an upper/lower split. Because doing so will allow you to better manage the intensity and frequency of your workouts.

And, ideally, each set should have a rep range of roughly 10-15 reps. However, as I’ve indicated in prior posts about home workouts, don’t be too worried with the rep range. Instead, focus on finishing each set of the program to failure or within a rep or two of failing. Despite the fact that you do not have access to heavy weights, this optimizes growth.

Once you can do more than 30 reps per set in any of the exercises, you should progress to a harder variation that I provided for each activity to enhance growth over time.

Takeaway: Exercise Your Back at Home

However, by properly executing and gradually increasing this practice as your strength increases, you will be able to build your back in the comfort of your own home. There’s no need for heavy weights. Keep in mind, though, that this is only one part of the puzzle. Because combining your workouts with the proper nutrition plan is essential for seeing results and packing on muscle.


You can build bigger, wider, and more powerful-looking shoulders without using any equipment! In this article, I’ll show you the best shoulder workout you can do at home to get there.

To build massive shoulders, focus your at-home shoulder workout on the three heads that comprise this muscle group. Because it is vital to appropriately target and grow the front, middle, and sometimes overlooked rear delts. This is especially true when it comes to creating a 3-dimensional, rounded appearance for your shoulders. Of course, when we have heavy weights and gym equipment at our disposal, this is straightforward. However, without any equipment to rely on, this becomes much more difficult to accomplish at home.

That being said, simply understanding what each head is responsible for allows us to determine which bodyweight shoulder exercises may be used to appropriately train each of these heads without the need of heavy weights. And in this workout, I’ll show you what these exercises are and how to improve them properly. As you acquire strength, you can progressively increase the size of your shoulders.

You can, of course, accomplish all of this from the comfort of your own home.

The first exercise is pike push-ups.

The first exercise in our at-home shoulder training program will be pike-pushups. This exercise targets the front of your shoulders. Front delts, as you may be aware, are in charge of pulling your arms forward and overhead. And, as you can see, this exercise may effectively replace the rigorous overhead shoulder pressing activity that we’d typically conduct in the gym to target this region of your shoulder. This is because the physics of both workouts are identical.

How to Perform Pike Push-Ups

To put them into action, do the following:

Begin by performing a push-up.

Bring your hands closer to your feet while maintaining your legs straight to form an upside-down V with your body.

Then, gradually bend your elbows and lower your body until your nose is almost touching the floor.

Then, with your shoulders, press up to bring your hands back to the top position.

When doing so, keep your elbows tucked rather than spread out. Why? Because not only does this shift more tension to your shoulders, but it is also a safer position for your shoulder joint.

If these are too challenging, you could start on your knees. Lower your upper body forward until your nose almost touches the floor in front of your hands in this position. Then, pressing backward in the opposite direction, return to the beginning position.

Then you should proceed to the standard version.

You can go a step further by first lifting your feet to the edge of a platform. After that, complete your reps on that. As you improve, bring your hands closer to your feet to make the exercise more difficult. When you’ve mastered it, move your feet to a higher platform.

This step should be repeated as needed. You’ll still be able to stress the movement and grow your shoulders this way by using only your bodyweight. Bodyweight Lateral Raises can be done even if you don’t have access to heavy weights (Exercise 2)

The next exercise in our at-home shoulder training program is lateral lifts. This exercise will now be utilized to target the side area of your shoulders, which will help them gain width. This delt head is mostly in charge of shoulder abduction, or extending your arm to the side. However, because we don’t have weights to perform traditional lateral rises, we can make due with our own bodyweight.

You should perform the following in this case:

With a rag or towel, press your forearm against a smooth wall or the edge of a door frame.

Lean against the wall by taking a small step to the side.

Slide your forearm up, replicating a side lateral lift, and use your side delts to elevate your body back up.

Allow your body to return to its starting position while moving your forearms back into place.

Then do it again.

Standing closer to the wall and leaning less will make these easier. Then, as you develop strength, you should gradually back away from the wall. Additionally, lean your body to a greater extent. As a result, your side delts are now lifting a larger percentage of your bodyweight. To increase the difficulty, you can stretch the lever by straightening your arm and performing the lateral lift in this manner.

Rowing Rear Delts (Exercise 3)

Following that, we’ll focus on the back delts. This muscle group is in charge of dragging the arm behind the body. It also provides our shoulders with the necessary rounded, 3D appearance. They are, however, a difficult muscle to exercise at home. However, we will do so successfully in this workout by performing a rear delt row using the bed sheet arrangement that I shown in my previous home workout articles (full-body, chest, back).

To complete these tasks:

Wrap the sheets around your hands, take a step back, and lean back until the sheets are taut.

Row with your hands facing down and your elbows as far back as possible to lift your body.

Then lower your body slowly until your arms are straight.


While rowing, though, keep your elbows up well above shoulder height. This reduces the biomechanical involvement of the lats. Instead, place more strain on the back delts. You may start by relocating your feet away from the entryway. As time passes, move your feet closer to the door to make the movement more challenging.

What if you don’t use the bed sheet arrangement? The same rowing motion can be repeated between the ends of a corridor or doorway. Simply grab the edges of the walls or the doorframe. And you want to pull using the same rowing motion. Keep their elbows up once more. Simply move your feet forward to make your body more horizontal to the ground, and they will become more challenging with time.

Rear Delt Fly (Exercise 4)

Finally, we’ll finish the practice with some more rear delt isolation. And we’ll do that by deploying the rear delt fly.

You should use the bed sheet setup once more here. But this time, straighten your arms in front of you, palms inwards towards each other. Then, raise your body by reaching your arms out to the sides.

To increase the intensity of the rear delt contraction, hold the end position for a second or two.

Then return to the beginning.


By keeping your hands facing inwards throughout the movement, it incorporates slightly more external rotation into the exercise. We want to do this because studies have shown that it promotes rear delt activation.

Why? Because that is one of its key movement aims, which our previous rear delt workout lacked. To progress, simply bring your feet closer to the door, as we did in the previous exercise.

If you don’t have access to bed sheets, you can swap external rotation for rear delt holds:

Simply lie on your stomach and lift your arms behind your body, twisting your arms outwards at the end so that your thumbs face the ceiling.

Hold for a few seconds before lowering and repeating.

This blends the multiple rear delt movement elements successfully. However, as your strength increases, it becomes more difficult to overload with weight. I’d suggest a combination of maintaining the end position for longer periods of time and adding weight, such as by holding onto water bottles.

Home Shoulder Workout Action Plan


So, to summarize the video, here’s an example of an at-home shoulder workout:

4 pike push-up sets

4 bodyweight lateral raises sets

3 sets of back delt rows (sheets OR doorway)

three sets of rear delt flies (Sheets OR Lying Holds)

This can be used as a one-stop shoulder workout. However, I would suggest breaking the exercises into at least two days per week, perhaps using an upper/lower split. This helps you to better manage the intensity and frequency of your workouts.

Aim for a rep range of roughly 10-15 reps per set in terms of reps. Instead of worrying about rep range, focus on pushing each set of the workout to failure or within a rep or two of failure to optimize improvement despite having access to heavy weights. Once you can complete more than 30 reps per set in any of the exercises, you should progress to a more difficult variation that I have provided for each activity. This enables you to maximize your growth over time.


However, by performing and strengthening these shoulder-building exercises at home over time as your strength increases, you will be able to build your shoulders in the comfort of your own home without the need for hefty weights. But keep in mind that this is only one element of the puzzle. Because combining your workouts with the proper nutrition plan is essential for seeing results and packing on muscle.

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