Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this video, I’m going to give you a complete home workout routine with all sets and reps included to help you to build muscle regardless of whether or not you ever step foot in a gym. The key to the effectiveness of this perfect home workout is that it pairs exercises together in a way that allows you to train to greater overload than would be possible if you stuck with one single exercise, and it will keep the workouts brief at the same time.
This perfect home workout consists of not one but two complete total body workouts. The first, workout A, is to be performed on Monday and Friday of week 1. Workout B is to be performed on Wednesday. In week 2, this is flipped so that A is performed once on Wednesday and B is performed on both Monday and Friday. You can continue to alternate the workouts in this way if you decide to do this for longer.
This workout for home is going to allow you to hit your total body in under one hour.
With this being the goal, the idea is not to try and hit each muscle with too many individual exercises since this could lead to an excessively long workout and potential for doing too much in the given workout. Instead, we select the exercises based on movement patterns that we know we want to hit to accomplish our goal of building muscle everywhere.
These patterns are broken down below and the exercises included in each are shown.
Keep in mind, there are two complete versions of each workout to be sure that the beginners and more advanced trainees can follow this program and get results from it.
Here is how to construct the perfect home total body workout A:
1. SQUAT / ANTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Alt. Single Leg Box Squats (use low box if advanced / higher box for beginners)
1 1/2 Bottomed Out Squats (to failure)
Jump Squats
2. UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Handstand Pushups OR Power Pushaways
Rotational Pushups OR Knee Rotational Pushups
Cobra Pushups (long head contracted) OR Knee Cobra Pushups
3. HINGE / POSTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Alt. Single Leg Heel Touch Squats (use “kickstand” if needed)
Alt. Sprinter Lunges
Plyo Sprinter Lunges (jump from higher position if more beginner)
4. UPPER PULL (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Pullups OR Seated Pullups
Human Pullovers OR BW Sliding Pulldowns
Inverted Chin Curls
5. ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Reverse Corkscrews
Black Widow Knee Slides
Levitation Crunches
6. CORRECTIVE (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Angels and Devils
COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)
Here is how to construct the perfect home workout B:
HINGE / POSTERIOR x 3 ROUNDS
Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg)
Long Leg March
High Hip Bucks
LUNGE / ANTERIOR x 3 ROUNDS
Alt. Crossover Step Ups
Alt. Reverse Lunges
Split Squat Jumps
UPPER PUSH x 3 ROUNDS
Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups
Alt. BW Side Lateral Raises (from knees for beginners)
Tricep BW Extensions (long head stretch)
UPPER PULL x 3 ROUNDS
Chin Ups OR Seated Chin Ups
Inverted Rows
Back Widows
ABS x 2 ROUNDS
Ab Halos
V-Up Tucks
Sit-Up Elbow Thrusts
CORRECTIVE x 2 ROUNDS
Reverse Hypers
COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)
If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week.
For a complete 6 week home workout plan, be sure to head to athleanx.com via the link below to get the athlean xero program. No equipment at all is required. Build muscle at home in just 6 short weeks.
For more home workout videos and the best exercises to build muscle at home, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.
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24 comments
NEW “FAST ACTION” Q&A – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Or do you do all of this in a single day
Writing it for myself to get quick access.
Beginner A
1 Anterior Lower (Squat)
1.1 4:10 – Alt. Single Leg Box Squats (High Box)
1.2 4:20 – 1 1/2 Bottomed Out Squats
1.3 4:46 – Jump Squats
2 Upper Push
2.1 5:24 – Power Pushaways
2.2 5:52 – Knee Rotational Pushups
2.3 6:11 – Knee Cobra Pushups
3 Posterior Lower (Hinge)
3.1 6:43 – Alt. Heel Touch Squats (Kickstand)
3.2 6:54 – Alt. Sprinter Lunges
3.3 7:19 – Plyo Sprinter Lunges
4 Upper Pull
4.1 7:41 – Seated Pullups
4.2 8:33 – Bodyweight Sliding Pulldowns
4.3 8:50 – Inverted Chin Curls
5 Abs
5.1 9:10 – Reverse Corkscrews
5.2 9:19 – Black Widow Knee Slides
5.3 9:35 – Levitation Crunches
6 Corrective
6.1 9:53 – Angels and Devils
Ashikur Rahman Khan
Beginner B
1 Posterior Lower (Hinge)
1.1 10:47 – Slick Floor Bridge Curls
1.2 11:15 – Long Leg Marches
1.3 11:38 – High Hip Bucks
2 Upper Push
2.1 12:24 – Knee Decline to Flat Pushups
2.2 12:57 – Knee BW Side Laterals
2.3 13:08 – BW Triceps Extensions
3 Anterior Lower (Lunge)
3.1 13:30 – Alt. Crossover Step Ups
3.2 13:48 – Alt. Reverse Lunges
3.3 14:01 – Split Squat Jumps
4 Upper Pull
4.1 14:26 – Seated Chinups
4.2 14:36 – Inverted Rows
4.3 14:51 – Back Widows
5 Abs
5.1 15:08 – Ab Halos
5.2 15:25 – V-Up Tucks
5.3 15:33 – Sit-Up Elbow Thrusts
6 Corrective
6.1 15:41 – Reverse Hypers
Beginner A
1 Anterior Lower (Squat)
1.1 4:10 – Alt. Single Leg Box Squats (High Box)
1.2 4:20 – 1 1/2 Bottomed Out Squats
1.3 4:46 – Jump Squats
2 Upper Push
2.1 5:24 – Power Pushaways
2.2 5:52 – Knee Rotational Pushups
2.3 6:11 – Knee Cobra Pushups
3 Posterior Lower (Hinge)
3.1 6:43 – Alt. Heel Touch Squats (Kickstand)
3.2 6:54 – Alt. Sprinter Lunges
3.3 7:19 – Plyo Sprinter Lunges
4 Upper Pull
4.1 7:41 – Seated Pullups
4.2 8:33 – Bodyweight Sliding Pulldowns
4.3 8:50 – Inverted Chin Curls
5 Abs
5.1 9:10 – Reverse Corkscrews
5.2 9:19 – Black Widow Knee Slides
5.3 9:35 – Levitation Crunches
6 Corrective
6.1 9:53 – Angels and Devils
Beginner B
1 Posterior Lower (Hinge)
1.1 10:47 – Slick Floor Bridge Curls
1.2 11:15 – Long Leg Marches
1.3 11:38 – High Hip Bucks
2 Upper Push
2.1 12:24 – Knee Decline to Flat Pushups
2.2 12:57 – Knee BW Side Laterals
2.3 13:08 – BW Triceps Extensions
3 Anterior Lower (Lunge)
3.1 13:30 – Alt. Crossover Step Ups
3.2 13:48 – Alt. Reverse Lunges
3.3 14:01 – Split Squat Jumps
4 Upper Pull
4.1 14:26 – Seated Chinups
4.2 14:36 – Inverted Rows
4.3 14:51 – Back Widows
5 Abs
5.1 15:08 – Ab Halos
5.2 15:25 – V-Up Tucks
5.3 15:33 – Sit-Up Elbow Thrusts
6 Corrective
6.1 15:41 – Reverse Hypers
Has anyone been doing this routine for a couple months? If so can you tell me if it’s given you good progress? Thanks
Hi, Can I do this routine if I had my posterior cruciate ligament (PCL) acute tear or it would be too much overload for my knee? It's been Almost 2 moths since I crushed my bike and I've been doing rehabilitation exercises like balance and some stretching with the Kinesiologist. It only hurt when I try to do a deep squad. Regards from Argentina.
So, let’s say I do this. What will happen?
Man wants to kill me
This is just for myself…
Beginner A
1 Anterior Lower (Squat)
1.1 4:10 – Alt. Single-Leg Box Squats (High Box)
1.2 4:20 – 1 1/2 Bottomed Out Squats
1.3 4:46 – Jump Squats
2 Upper Push
2.1 5:24 – Power Pushaways
2.2 5:52 – Knee Rotational Pushups
2.3 6:11 – Knee Cobra Pushups
3 Posterior Lower (Hinge)
3.1 6:43 – Alt. Heel Touch Squats (Kickstand)
3.2 6:54 – Alt. Sprinter Lunges
3.3 7:19 – Plyo Sprinter Lunges
4 Upper Pull
4.1 7:41 – Seated Pull-ups
4.2 8:33 – Bodyweight Sliding Pulldowns
4.3 8:50 – Inverted Chin Curls
5 Abs
5.1 9:10 – Reverse Corkscrews
5.2 9:19 – Black Widow Knee Slides
5.3 9:35 – Levitation Crunches
6 Corrective
6.1 9:53 – Angels and Devils
Beginner B
1 Posterior Lower (Hinge)
1.1 10:47 – Slick Floor Bridge Curls
1.2 11:15 – Long Leg Marches
1.3 11:38 – High Hip Bucks
2 Upper Push
2.1 12:24 – Knee Decline to Flat Pushups
2.2 12:57 – Knee BW Side Laterals
2.3 13:08 – BW Triceps Extensions
3 Anterior Lower (Lunge)
3.1 13:30 – Alt. Crossover Step Ups
3.2 13:48 – Alt. Reverse Lunges
3.3 14:01 – Split Squat Jumps
4 Upper Pull
4.1 14:26 – Seated Chinups
4.2 14:36 – Inverted Rows
4.3 14:51 – Back Widows
5 Abs
5.1 15:08 – Ab Halos
5.2 15:25 – V-Up Tucks
5.3 15:33 – Sit-Up Elbow Thrusts
6 Corrective
6.1 15:41 – Reverse Hypers
One minute for each exercise
Do the whole thing 1-3 times
Any advices for almost beginner? I mean something like 1 min workout, 30 secs rest etc…
https://youtu.be/v1lveCqz_fg
Need best workout for winter here u go 👆🏻
Your video is amaze💪 try these workouts also for winters 👇🏻
https://youtu.be/v1lveCqz_fg
Need best workout for winter here u go 👆🏻
I ❤️❤️ am so excited 😊 your information sir 🔥I have a my YouTube chennl
Can I do these exercise & expect good results if I’m skinny fat as well
I love you
For me,
Beginner A
1 Anterior Lower (Squat)
1.1 4:10 – Alt. Single Leg Box Squats (High Box)
1.2 4:20 – 1 1/2 Bottomed Out Squats
1.3 4:46 – Jump Squats
2 Upper Push
2.1 5:24 – Power Pushaways
2.2 5:52 – Knee Rotational Pushups
2.3 6:11 – Knee Cobra Pushups
3 Posterior Lower (Hinge)
3.1 6:43 – Alt. Heel Touch Squats (Kickstand)
3.2 6:54 – Alt. Sprinter Lunges
3.3 7:19 – Plyo Sprinter Lunges
4 Upper Pull
4.1 7:41 – Seated Pullups
4.2 8:33 – Bodyweight Sliding Pulldowns
4.3 8:50 – Inverted Chin Curls
5 Abs
5.1 9:10 – Reverse Corkscrews
5.2 9:19 – Black Widow Knee Slides
5.3 9:35 – Levitation Crunches
6 Corrective
6.1 9:53 – Angels and Devils
Beginner B
1 Posterior Lower (Hinge)
1.1 10:47 – Slick Floor Bridge Curls
1.2 11:15 – Long Leg Marches
1.3 11:38 – High Hip Bucks
2 Upper Push
2.1 12:24 – Knee Decline to Flat Pushups
2.2 12:57 – Knee BW Side Laterals
2.3 13:08 – BW Triceps Extensions
3 Anterior Lower (Lunge)
3.1 13:30 – Alt. Crossover Step Ups
3.2 13:48 – Alt. Reverse Lunges
3.3 14:01 – Split Squat Jumps
4 Upper Pull
4.1 14:26 – Seated Chinups
4.2 14:36 – Inverted Rows
4.3 14:51 – Back Widows
5 Abs
5.1 15:08 – Ab Halos
5.2 15:25 – V-Up Tucks
5.3 15:33 – Sit-Up Elbow Thrusts
6 Corrective
6.1 15:41 – Reverse Hypers
Advanced A
1 Posterior Lower
1.1 4:02 – Alterior Leg Box Squats
1.2 4:20 – 1 1/2 Bottom Out Squats
1.3 4:46 – Jump Squats
2 Upper Lower
2.1 5:17 – Handstand Pushups
2.2 5:36 – Rotational Pushups
2.3 6:03 – Cobra Pushups
3 Anterior Lower
3.1 6:25 – Alt Single Leg Heel Touch Squats
3.2 6:54 – Alt Sprinter Lunges
3.3 7:07 – Pylo Sprinter Lunge
4 Upper Pull
4.1 7:29 – Pullup
4.2 7:58 – Human Pullover
4.3 8:50 – Inverted Chin Pulls
5 Abs
5.1 9:10 – Reverse Corkscrew
5.2 9:19 – Black Widow Knee Slides
5.3 9:35 – Levitation Crunches
6 Corrective
6.1 9:53 – Angels and Devils
Advanced B
1 Posterior Lower
1.1 10:47 – Slick Floor Bridge
1.2 11:15 – Long Leg Marches
1.3 11:38 – High Hip Bucks
2 Upper Lower
2.1 11:58 – Variable Wall Pushup
2.2 12:35 – BW Side Lateral Raises
2.3 13:08 – BW Triceps Extensions
3 Anterior Lower
3.1 13:30 – Alt Crossover Step Ups
3.2 13:48 – Alt Reverse Lunges
3.3 14:01 – Split Squat Jump
4 Upper Pull
4.1 14:17 – Chinups
4.2 14:36 – Inverted Rows
4.3 14:51 – Back Widow
5 Abs
5.1 15:08 – Halos
5.2 15:25 – V-Up Tucks
5.3 15:33 – Sit Up Elbow Thrusts
6 Corrective
6.1 15:41 – Reverse Hypers
Motivate for 2022… Good luck …. Die hard fan…. Stay fit, stay active
I think burpees are a very desirable exercises to wrest it all nicely
Super Nice that these exercises don’t use equipment
Thank you very helpful
Writing it for myself to get quick access.
Beginner A
1 Anterior Lower (Squat)
1.1 4:10 – Alt. Single Leg Box Squats (High Box)
1.2 4:20 – 1 1/2 Bottomed Out Squats
1.3 4:46 – Jump Squats
2 Upper Push
2.1 5:24 – Power Pushaways
2.2 5:52 – Knee Rotational Pushups
2.3 6:11 – Knee Cobra Pushups
3 Posterior Lower (Hinge)
3.1 6:43 – Alt. Heel Touch Squats (Kickstand)
3.2 6:54 – Alt. Sprinter Lunges
3.3 7:19 – Plyo Sprinter Lunges
4 Upper Pull
4.1 7:41 – Seated Pullups
4.2 8:33 – Bodyweight Sliding Pulldowns
4.3 8:50 – Inverted Chin Curls
5 Abs
5.1 9:10 – Reverse Corkscrews
5.2 9:19 – Black Widow Knee Slides
5.3 9:35 – Levitation Crunches
6 Corrective
6.1 9:53 – Angels and Devils
Beginner B
1 Posterior Lower (Hinge)
1.1 10:47 – Slick Floor Bridge Curls
1.2 11:15 – Long Leg Marches
1.3 11:38 – High Hip Bucks
2 Upper Push
2.1 12:24 – Knee Decline to Flat Pushups
2.2 12:57 – Knee BW Side Laterals
2.3 13:08 – BW Triceps Extensions
3 Anterior Lower (Lunge)
3.1 13:30 – Alt. Crossover Step Ups
3.2 13:48 – Alt. Reverse Lunges
3.3 14:01 – Split Squat Jumps
4 Upper Pull
4.1 14:26 – Seated Chinups
4.2 14:36 – Inverted Rows
4.3 14:51 – Back Widows
5 Abs
5.1 15:08 – Ab Halos
5.2 15:25 – V-Up Tucks
5.3 15:33 – Sit-Up Elbow Thrusts
6 Corrective
6.1 15:41 – Reverse Hypers
Advanced A
1 Posterior Lower
1.1 4:02 – Alterior Leg Box Squats
1.2 4:20 – 1 1/2 Bottom Out Squats
1.3 4:46 – Jump Squats
2 Upper Lower
2.1 5:17 – Handstand Pushups
2.2 5:36 – Rotational Pushups
2.3 6:03 – Cobra Pushups
3 Anterior Lower
3.1 6:25 – Alt Single Leg Heel Touch Squats
3.2 6:54 – Alt Sprinter Lunges
3.3 7:07 – Pylo Sprinter Lunge
4 Upper Pull
4.1 7:29 – Pullup
4.2 7:58 – Human Pullover
4.3 8:50 – Inverted Chin Pulls
5 Abs
5.1 9:10 – Reverse Corkscrew
5.2 9:19 – Black Widow Knee Slides
5.3 9:35 – Levitation Crunches
6 Corrective
6.1 9:53 – Angels and Devils
Advanced B
1 Posterior Lower
1.1 10:47 – Slick Floor Bridge
1.2 11:15 – Long Leg Marches
1.3 11:38 – High Hip Bucks
2 Upper Lower
2.1 11:58 – Variable Wall Pushup
2.2 12:35 – BW Side Lateral Raises
2.3 13:08 – BW Triceps Extensions
3 Anterior Lower
3.1 13:30 – Alt Crossover Step Ups
3.2 13:48 – Alt Reverse Lunges
3.3 14:01 – Split Squat Jump
4 Upper Pull
4.1 14:17 – Chinups
4.2 14:36 – Inverted Rows
4.3 14:51 – Back Widow
5 Abs
5.1 15:08 – Halos
5.2 15:25 – V-Up Tucks
5.3 15:33 – Sit Up Elbow Thrusts
6 Corrective
6.1 15:41 – Reverse Hypers
***Advise for beginners from Personal Experience:
Warm up first,do the exercises carefully and do less reps for first month to give your body enough room to get used to the exercises.Otherwise you might get hurt.
To everyone starting in 2022, good luck and I hope you achieve your dream body
fuck now I need this because the blockout for 2 weeks soon