The Ultimate Muscle-Building Home Workout

Hack Beast Mode How to build muscle at home Workout fuel Best workout form Best bodyweight exercises The ultimate muscle-building home workout Full body workout Upper body workout Lower body workout Why Crazy Bulk

Who says you can only get ripped and bulk up at the gym? The truth is, you can save money and time by getting swole at home.

Forget that personal trainer, swish gym equipment, and expensive gym membership. All you need is your body and the right kind of fuel, and you’ll be stacked in no time.

So why not take your workout home with a series of workouts specifically designed to target muscle growth?

Here, we're gonna guide you through a series of powerful bodyweight exercises, routines, and tips to help you build muscle mass, increase strength, and sculpt your body to perfection.

Whether you're a muscle-building regular or you’re just starting out, we’ve got the know-how to get you Hulked-up and bulked up, fast. Epic gains are coming your way.

3…2…1…Go!

How to build muscle at home

Don't let limited space or lack of equipment hold you back from achieving your muscle-building goals. You can do a push up or a plank anywhere, right?

Get into a new headspace and a new workout space in the comfort of your own home. From pumping tunes to keep you in the zone to a few bits of essential equipment (or everyday items), you’ll simply need a bit of space, a little motivation—and the gains will come for free!

Creating your home gym

Let’s get down to the deets of how to achieve the ideal home gym environment and set-up.

Choosing the right space

Ideally a spare room or basement is the perfect space for you to dedicate to your workouts, but a corner of your living room or bedroom can work just fine.

Weight alternatives

While dumbbells and barbells are awesome options, you can also use resistance bands, household items like water bottles, backpacks filled with books, or even cans of food as makeshift weights. It’s time to get creative!

Energizing playlists

Here at Crazy Bulk we’re all about getting pumped and pumped up!

We can recommend a playlist to you that brings not only the energy, but the motivation to push through that last rep with pure motivation and power.

Check out the Crazy Bulk playlist for tunes that get you there.

Workout fuel

To fuel your body for home workouts and build muscle, you’ve gotta consume proper nutrition.

What you eat to give you energy before and after your home workout matters. Find out what to eat below for major gains.

Foods to eat

Fueling your body well could be the difference between being energized or tired as well as nutritionally sound or lacking. Check out what food types you need to consume to get those gains.

Protein-packed power

Feast on lean meats like chicken, turkey, and fish. Don't forget plant-based options like tofu and lentils if you’re vegan or just switch things up with a new kinda protein option.

These protein sources aid in muscle growth and repair, helping you build muscle the easy way.

Mighty carbs

Complex carbs like brown rice, quinoa, and sweet potatoes. These powerhouses provide sustained energy to elevate your performance during intense home workouts.

Fuel up, my friend!

Green glory

Load up on leafy greens such as spinach and kale. Packed with essential vitamins and minerals, they support muscle recovery and keep you feeling fresh.

Get your greens on and conquer the home gym battlefield.

Healthy fats

Avocado, nuts, and olive oil are your allies in the quest for muscle gain. These nutrient-rich fats aid in hormone production and help you maintain the best energy levels.

Which supplements should I take?

To max out your gains at home alongside your regular workout routine and diet, consider adding supplements to your routine. They can help you build muscle, recover quicker and be bouncy on your feet.

Whey protein

Having a whey protein is a way to boost your protein intake, accelerate muscle recovery, and promote muscle growth.

Creatine

Tap into the explosive energy of creatine to enhance your strength and power during high-intensity workouts.

BCAAs

Branched-chain amino acids are your secret weapon against muscle breakdown and fatigue. Sip on these intra-workout delights to keep your muscles fueled and blasting through those home workouts.

Pre-workout power

Pre-workout formula that unleashes superhuman energy and focus. Pre-workout supplements aim to provide an energy boost, make your focus and alertness razor-sharp, delay fatigue, and hit better muscle pump highs. Your endurance is also Hulk-ed up.

The best bodyweight exercises for muscle-gain

Whether you're a man seeking gains or a woman aiming to sculpt a strong physique, bodyweight exercises at home are a fast, free and easy way to build muscle without the fuss.

Here are some more reasons why bodyweight exercises are legit…

• They engage multiple muscles and joints at the same time, giving them more functional finesse than exercises that isolate specific muscles or muscle groups.

• They increase strength and muscle mass while reducing visceral fat, which leads to improvements in body composition and metabolism.

• Bodyweight exercises improve daily functioning and help stop you from developing certain diseases and illnesses.

Best bodyweight exercises

Let’s jump into some popular bodyweight exercises that will help you build muscle and strength. Bodyweight exercises are a type of training where only the resistance is your, well…bodyweight.

When you perform bodyweight exercises, these are the ones you should include in your regular workout routine to get swole.

The push-up

It is a timeless classic that targets the chest, arm muscles, and shoulders, while also engaging your core.

To focus more on muscle growth, you can modify your push-ups by performing them with your hands closer together or by elevating your feet on an elevated surface.

How many sets/reps: Aim for three to four sets of eight to 12 repetitions, gradually increasing intensity.

The squat

The squat will leave your legs and glutes begging for mercy, resulting in incredible lower body strength. Squats are a compound exercise that mainly target the muscles in the lower parts of the body, including the quadriceps, hamstrings, and glutes.

How many sets/reps: For amazing gains, aim for three to four sets of eight to 12 repetitions.

The pull-up

It targets your back, biceps, and improves your grip strength. Including this exercise into your home workouts will unlock raw power and give your muscles the intense stimulation they crave.

How many sets/reps: Aim for three to four sets of six to 10 repetitions.

Lunges

Lunges target the muscles of the lower body, including the quadriceps, hamstrings, and glutes. To promote muscle growth, perform lunges with controlled movements and proper form.

How many sets/reps: Aim for three to four sets of eight to 12 repetitions for the right leg and then left leg.

Glute bridges

Glute bridges target the glutes, hamstrings, and lower back muscles. They are great for building strength and muscle in the lower muscle groups.

How many sets/reps: Aim for three to four sets of eight to 12 repetitions. You’ve got this.

The ultimate muscle-building workout

Let’s talk about a kickass exercise routine for you to do at home. This routine will work each muscle group and lead you to gain muscle like never before.

This is a muscle-pumping full-body workout which targets each muscle group throughout the week.

Full body workout

Day 1:

Push-ups: Three sets of eight to 12 reps.

Squats: Three sets of 10 to 15 reps.

Inverted rows: Three sets of eight to 12 reps.

Lunges: Two sets of 10 to 12 reps per leg.

Plank: Hold the plank position for two sets, holding for 30 to 60 seconds.

Day 2: Rest

Day 3: Upper Body Workout

Pike push-ups: Three sets of eight to 12 reps.

Diamond push-ups: Three sets of eight to 12 reps.

Chin-ups: three sets of six to 10 reps.

Dips: Two sets of 8 to 12 reps.

Superman holds: Two sets, holding for 30 to 60 seconds.

Day 4: Rest

Day 5: Lower Body Workout

Bulgarian split squats: Three sets of eight to 12 reps per leg.

Glute bridges: Three sets of 10 to 15 reps.

Calf raises: Three sets of 12 to 15 reps.

Side Lunges: Two sets of 10 to 12 reps per leg.

Plank: Two sets, holding for 30 to 60 seconds.

Day 6-7: Rest

Upper body workout

Let’s talk about the best exercises for your home workouts, isolating the upper part of your body.

Day 1:

Push-ups: Three sets of eight to 12 reps.

Elevated diamond push-ups: Three sets of eight to 12 reps.

Shoulder tap push-ups: Three sets of eight to 12 reps.

Dips (with two chairs or parallel bars): Two sets of 12 to 15 reps.

Day 2: Rest

Day 3:

Chin-ups: Three sets of eight to 12 reps.

Australian pull-ups: Three sets of 10 to 12 reps.

Pike push-ups: Three sets of eight to 12 reps.

Diamond push-ups: Two sets of 12 to 15 reps.

Day 4: Rest

Day 5:

Wide arm push-ups: Three sets of eight to 12 reps.

Single arm push-ups: Three sets of six to eight reps.

Plank to push-ups: Three sets of eight to 10 reps.

Chest squeeze push-ups: Two sets of 12 to 15 reps.

Day 6 to 7: Rest

Remember to progress the exercises as you gain strength to continue building muscle mass.

Lower body workout

Now let’s look at a specific weekly workout that targets the muscles in the lower parts of the body.

Trust us, your leg muscles will be shaking with fear.

Day 1:

Bulgarian split squats: Three sets of 10 to 12 reps per leg.

Glute bridges: Three sets of 12 to 15 reps.

Calf raises: Three sets of 15 to 20 reps.

Wall sit: Two sets, holding for 30 to 60 seconds.

Day 2: Rest

Day 3:

Squats: Three sets of 12 to15 reps.

Lunges: Three sets of 10 to 12 reps per leg.

Single leg deadlifts: Three sets of 10 to 12 reps per leg.

Side leg raises: Two sets of 15 to 20 reps per leg.

Day 4: Rest

Day 5:

Glute bridge marches: Three sets of 12 to 15 reps per leg.

Cossack squats: Three sets of eight to 10 reps per leg.

Donkey kicks: Three sets of 15 to 20 reps per leg.

Plie squats: Two sets of 12 to 15 reps.

Day 6 to 7: Rest

Why Crazy Bulk?

Now you’re set up with the atmosphere, tunes, fuel and workouts for building muscles at home, it’s time to discover the only factor that’s missing.

At Crazy Bulk, we provide 100% legal and natural muscle-building alternatives for everyone from pros to beginner bodybuilders. We have everything from bulking to cutting and shredding stacks that can blast your goals and results into orbit.

Supplement your workouts with our Bulking Stack specifically formulated with natural products that complete with blood sweat and tears will get you swole.

Each stack includes Testo-Max to support your t-levels naturally as well as bring you improved gains, strength and performance.

D-Bal, Trenorol and DecaDuro help boost your strength, muscle growth and performance. It also breezes through your post-workout muscle recovery.

Want to pack on the poundage, fast? Now’s your chance.