Workout Routines FOR MEN & WOMEN|Home Bodybuilding

Y  ou looking to start building muscle to get ripped? Need a plan to get lean and toned? Starting  home bodybuilding workout routines can be quite intimidating for beginners, going to the gym with tons of people that you think are watching and judging how you look. Having to wait on machines and equipment, can all play a huge role in your fitness experience. We will show you how to use your body-weight with home workout routines to achieve the results desired without stepping a foot out of your house.

workout routines



Now I’m here to tell you there’s so many exercises, that it can be overwhelming at times but what I’m going to show you are body-weight exercises that you can perform just about anywhere. Giving you the ability to workout in the comfort of your home is just one of the many advantages. Most of these exercises makes use of several muscle groups, helps burn calories plus really gets you pumped up. A few rules I usually try to go by are as followed.


Set Goals

  • be specific
  • be realistic
  • write down your goals

Form Workout Routines

  • number of days to train
  • how hard to train (intensity)
  • number of sets (volume)

Always Progress

  • add reps
  • add sets
  • increase leverage
  • change the tempo

Keep A Journal

  • get a notebook
  • write everything down

These are the basic rules that I use to get me on the right path. next were going to take a look at some of the main exercises, they require very little to no equipment which is another reason body weight workout routines are awesome.


Free Home Workout Routines


These first five bodybuilding exercises will push your whole body plus they’re the most basic body weight workouts thats the most efficient for beginners to start  workout routines with. The best thing about it, is you need no equipment for any of them.




  1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
  2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
  3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
  4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.




If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.

For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance and to target the upper chest more.

Type: Strength

Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Body Only
Mechanics Type: Compound
Level: Beginner


Sit Squats


  1. Stand with your feet shoulder width apart. This will be your starting position.
  2. Begin the movement by flexing your knees and hips, sitting back with your hips.
  3. Continue until you have squatted a portion of the way down, but are above parallel, and quickly reverse the motion until you return to the starting position then Repeat.

Type: Stretching

Main Muscle Worked: Quadriceps
Other Muscles: Abductors, Glutes, Hamstrings
Equipment: None
Mechanics Type: N/A
Level: Beginner


Body-Weight Walking Lounges


  1. Begin standing with your feet shoulder width apart and your hands on your hips.
  2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
  3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
  4. Step forward with your rear foot, repeating the lunge on the opposite leg.


Type: Strength

Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings
Equipment: None
Mechanics Type: Compound
Level: Beginner




  1. To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
  2. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds.Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
  3. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
  4. Repeat for the recommended amount of repetitions prescribed in your program.


Variations: You can also perform this exercise using one arm and leg at a time. Simply elevating your left leg, arm and side of your chest and do the same with the right side.

Type: Stretching
Main Muscle Worked: Lower Back
Other Muscles: Glutes, Hamstrings
Equipment: Body Only
Mechanics Type: Compound
Level: Beginner




  1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
    Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.


Type: Strength
Main Muscle Worked: Abdominals
Equipment: Body Only
Mechanics Type: Isolation
Level: Beginner


There you have it, the basics to get started on building  workout routines for men or women. Once you perfect the basics then you can move on to the more advanced movements of the same exercises that I’ve showed you above, the key is take your time and work at your own pace. try not to put to much on your plate, start small like 5 minutes a day and work your way up to 30 minutes or even an hour workout. ill show you a five minute plank routine that will definitely give you plenty of benefits.


How To Build  Home Workout Routines


When it comes to finding workout routines, theres not really a right routine because everyone is built different. It comes back to the first rule from earlier in this post and that would be goals. some people train to build mass while others are looking for more of a weight loss routine or maybe strength endurance, either way you can choose any of the above exercises to incorporate into your bodybuilding workout routines. The four categories that you should split your body weight exercises are.


  1. Full Body Exercises
  2. Lower Body Exercises
  3. Upper Body Exercises
  4. Ab Exercises

you could either:

  • Work on upper body and Abs one day and lower body and Abs the next day.
  • Work on your whole body skip a day and repeat at least 3 times a week.


Below I’m going to put together somthing small for full body workout routines for men and women to kinda give you an example of how I put together a quick bodybuilding plan. We’re going to start with full body exercise. I really like the using the “Plank” for building strong abdominal muscles. This exercise real gives you a strong core more power and increases your coordination plus it doesn’t matter if you are a complete beginner or a seasoned vet this exercise is for everyone.




Here is a five minute plank routine I found at  that I kinda follow but I add a few more minutes to mine as I have progressed. The five minute plank consist of four plank progressions that add up to five minutes in all. These would be the full plank, elbow plank, raised leg plank (both legs) and the side plank as you can see in the visual below.



fiveminuteplank workout routine


If you can’t do the whole five minutes just cut all the times in half and work your way up to five minutes. This exercise alone is great for us beginners but I’m gonna take it further and incorporate some things for the upper body.



With the Hindu pushup you wanna start in the pushup position with your butt in the air and your feet spread wider than your shoulders. your arms and legs should be straight and neck facing down, you should look like an upside V. Now move your body down so that your hips move toward the floor before your head goes all the way down, bend your back so you are looking up at the sky. With your arms straight go back to the position you started in as shown in the picture below.



hindupushup workout routine




The Hindu pushup is a great compound exercise that hits all the major muscle groups, arms, shoulders, chest, back, legs, abs and hips not to mention the benefits it has on your internal organs. Lung power, heart and cardio will increase, sex drive and digestion also receives benefits from this bodyweight workout as well. Im going to add one more upper body exercise to this routine then we’ll move on to a few Lower body ones to add to our workout routine.



The frog pushup is another great upper body exercise that works on the shoulders, arms and upper chest. You wanna start on your hands and knees, tucking your feet lift your knees a couple of inches off the floor, they should be around 90 degrees. Your elbows should be the only part of your body thats moving, now lower your upper body down till your nose touches the ground then push yourself back up as shown.

workout routines


Lower body Workout Routines

Now we’ll be incorporating a few lower body exercises into the mix, the first one I’m going to start with will be the Hindu squat.


Hindu Squats

This exercise is great because not only does it work the thighs and glutes but also helps build strength, endurance and lung power.

You wanna start standing with your feet about shoulder width apart and arm straight out in front of you. Then squat down to the floor till your butt almost touches your legs, raising your heels as you reach the bottom of your squat. As you lower your body, you should bring your arms down in a sweeping motion and sweep the ground as you reach the bottom of the squat. Raise back up pressing your heels to the floor and lift your arms back up to chest level like the picture shows.


hindu squat workout routines


The next exercise for the lower body, we’re going to look at is the Lunge jump. Some of the many benefits besides being free or the fact that it requires no weights, is its great for your calves, shins, hamstrings, quadriceps and glutes. You also work your core because you have to balance yourself while performing this bodyweight exercise.


Start in split stance position (one foot forward and one foot back) bend both of your knees till your in a modified squat position. Your legs front thigh and rear shin should be parallel to the ground also your knee should almost be touching the floor. Now jump straight up in the air, switching legs and land in the modified squat position with the opposite leg in front then just keep alternating legs as you jump.

Try to keep your back straight and keep your balance to make sure you have good posture, wear good comfortable sneakers and try to land soft as you can to avoid any kind of injury. You can see an image below of this workout.


lunge jump workout routines


Im going to add one more lower body exercise to our workout routine and that’s going to be the bear squat. Its great body weight exercise that really works on those legs but also engages the arms, butt and your core muscle’s. The reason its called what its called is because your going to be on all fours just like a bear and squatting backwards.



To start place your hands on the floor about three and a half feet or so with your knees being close to a 90 degree angle. Now lower your butt down to it nearly touches your feet. lift yourself back up and do it all over again.


bear squat workout routines


Next we’ll throw in a full body exercise into our bodyweight workout routines to wrap things up. I’m going to throw in the plank run because you do them quickly and it really gets the muscles worn out and the heart to pumping.



To start the plank run, you wanna get down in the pushup position. Then your gonna pull your knee up to your chest then bring it back down to the start position. Do the same thing with the other leg and keep going. Like I mentioned above this exercise is done at a quick pace, so its a really good cardio workout as well as strengthening.


plank run workout routines



That’s it for these workout routines. This a good routine for beginners and experienced bodybuilders as well if its to easy all you have to do is add a couple more bodyweight exercises to fit your level.


This routine is going to be done in what is called a circuit, that is they will be done one right after the other. To get the best results we will be doing each exercise until failure or until you can’t do anymore with the correct form. Do this bodyweight workout routine 3 times a week for a month and see how much you’ve progressed. If the plan we put together is too easy after a month add a couple exercises and see if that helps. keep plenty of water around because your gonna work up a sweat.

!!!!!!!Important!!!!!!! Before you start any workout make sure to warmup your muscles by stretching and also after your workout to cool down.


The main thing is track your progress for example if you do 5 hindu pushups the first day write it down and try to do more on your next workout if you can’t do six in a row stop do one more and move on to the next exercise.

This routine is very effective, and will give you some quick results, so don’t sit back, right now is the time to get started if you think this home bodybuilding workout routine could help you out.

Please feel free to leave any questions, comments on anything that I left out or missed in the comment box.

Author: Healthy Kinfolk

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  1. A details describe article. Thanks for sharing. I will check it again later on

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    • Thanks a lot, I appreciate you for checking it out.

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