Healthy Lifestyle

Comprehensive home workout for men without equipment

Home workout exercises for men.

A complete home workout program for men without equipment will give the silhouette a clear outline and help you gain muscle mass. For classes according to the program, an elastic band, weight, dumbbells and other shells are not required. 

Key rules for male training and fitness

Preparing for training

Before conducting a workout, the body needs to be prepared for the upcoming physical activity and to “warm up” it well. For this purpose, it is necessary to conduct a high-quality warm-up, which includes articular gymnastics and cardio training. To reduce the risk of sprains and other unpleasant moments, it is highly undesirable to neglect these steps.

Joint gymnastics

Warm up exercise

Gymnastics for the joints includes smooth rotational movements of body parts according to the principle from top to bottom. That is, first rotations are made with the head, then with the shoulders, arms, elbows, hands, pelvis, knees and feet. They are necessary in order to prepare the body for training and reduce the risk of injury.

cardio training

jumping rope

For cardio, you can jump rope or quickly walk up the stairs for 10-30 minutes. Running will work too. If the men’s home workout program involves cutting, the cardio time should be increased to 30 minutes.

Home workout for men: basic rules 

Working out the press

First of all, you need to draw up a schedule according to which the training program for men at home will take place.

The table below shows the training schemes based on the goals.

Target Duration of cardio Duration of strength training Number of repetitions of the exercise Number of approaches
weight loss from 30 minutes 20–30 15–20 2–3
Mass gain 10–20 minutes 30–40 10–15 3–4

Shoulders and chest muscles

Shoulders and chest muscles

Consider what fitness exercises at home for men will pump the pectoral and deltoid muscles. For these purposes, at home, it is good to use the well-known push-ups and the bar. Despite their simplicity, these exercises have long proven their effectiveness.

Classic push-ups from the floor

Classic push-ups from the floor

Starting position: lying down, arms, body and head should form a straight line. When pushing up, keep your body straight and lower your chest to the floor, but do not touch it. Upon reaching the lower position, in which the arms are bent at the elbows at a right angle, smoothly return to the starting position. Watch your breath: inhale during the spin, and exhale while lifting the torso. 


Plank execution

When performing the bar on the elbows, the legs, body and head should form a straight line. Hold this position for as long as the strength and endurance of the muscular corset is enough. For greater effectiveness of the exercise, add dynamics to it: having assumed the plank position, straighten your arms in turn (rising), resting your palms on the floor and returning to your elbows. To further complicate the exercise, after straightening your arms, you can alternately lift them or step your feet to the side, also alternately.

Working out the muscles of the back and biceps

Wide grip pull-ups

Now let’s talk about exercises for men at home on the back and biceps, which do not require dumbbells or other equipment. It is not difficult to perform them, you just have to follow the correct technique, perform several approaches and try not to miss classes.

Raising the body and legs 

Reverse crunches

Lying on your stomach, place your hands behind your head or stretch out in front of you. Raise your body and legs as far as you can. Hold at the peak point for half a minute and return to the starting position. When performing this exercise on the rise, it is important not to strain the muscles of the neck – the muscles of the back should be included in the work.

Reverse pull-ups for biceps

Reverse pull-up

To work out the biceps, you need a strong horizontal bar. It can be found at any playground.

An important condition when performing the exercise is that the palms should look in your direction. Pull yourself up, touching the bar with your chin. Hold for a second and lower yourself. 

Even if it’s physically difficult for a guy to pull up, 4 sets of at least 1 pull-up should be included in each workout. 

leg workout 

Lunges with dumbbells

The goal of training at home for men without weights and elastic bands is to increase muscle tone, develop strength and endurance. At the same time, it is important to remember that classes should be held regularly, according to a schedule. Only systematic will allow you to achieve the desired result – a beautiful, healthy and toned silhouette.


Squatting with outstretched arms

Stand up straight with your feet shoulder-width apart and your hands behind your head, in front of you or on your waist. Gently lower yourself until your thighs are parallel to the floor and rise, pushing off the floor with your heels, while moving your pelvis back. Watch your breath: you need to inhale when lowering, and exhale while lifting. Also keep the focus on the knees, they should not “go” too far forward, in the lower position there should be a right angle between the legs and hips.



Stand up straight with your feet together and your hands on your waist. Step your right foot forward while bending your other leg until your right thigh is parallel to the floor. Return the right leg to the base position and repeat the same movements, but for the other leg.

When performing the exercise, make sure that the knee does not “go” forward, and the depth of the squat is sufficient. The step should be wide enough.

Working out the press

Relief abs for men

At home, two classic exercises are suitable for working out the lower and upper press. These are twisting on the upper press and lifting the legs – to work with the muscles of the lower press. When performing them, it is important to monitor breathing, as well as to ensure that there is no tension in the back or shoulders.

Twisting on the upper press

Twisting to work out the upper abdomen

Lie on your back, bend your knees at a right angle, and close your hands behind your head. Raise your torso as you exhale and lower as you inhale. Perform the exercise smoothly, and do not strain the muscles of the neck and shoulders – only the upper press should work.

Raising the legs on the lower press

Raising the legs on the lower press

Lie on your back, place your arms along the body or fold them into a lock behind your head. Slowly raise your straight legs at a 45% angle, keeping your knees together. Lock in this position for a couple of seconds and lower your legs. 

Sample weekly home workout program for men


  1. Monday – a complex on the upper torso:
  • classic push-ups from the floor – 15-20 times in 3-4 sets;
  • dynamic bar – 1-2 minutes in 3-4 sets;
  • lifting the body and legs from a prone position – 15-20 times in 3-4 sets.
  1. Tuesday is rest.
  2. Wednesday – Abs and Legs Workout:
  • pull-ups with a reverse grip – 1-5 times in 4 sets;
  • twisting on the upper press – 15-20 times in 3-4 sets;
  • lifting legs to the lower press – 15-20 times in 3-4 sets;
  • squats – 15-20 times in 3-4 sets;
  • lunges 15-20 times in 2-3 sets for each leg.
  1. Thursday is rest.
  2. Friday – complex for the whole body. 
  3. Saturday and Sunday – rest.

Each workout for men at home should begin with joint gymnastics and aerobic (cardio) exercise. The complex should be completed with stretching exercises for those muscle groups that were involved in the training.


How often should a beginner train?

For beginners, it will be enough to train 3-4 hours a week for 40-60 minutes at a time. Simple exercises can be done daily.

When will the first results appear?

After a couple of months of regular exercise, endurance will increase, and muscle relief will become more noticeable.

Who is banned from exercising?

For some diseases, in particular oncology, severe injuries of the spine and head, heart attacks and other severe pathologies, intensive exercises are contraindicated.

Can you build muscle by exercising with your own body weight?

To pump up voluminous muscles, it is necessary to do exercises with weights, systematically increasing the weight of the shells.

I missed a workout. Is it critical?

To achieve the result, it is important to work out on a schedule, but one missed workout is not critical.

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