Best Home Workouts for Men

You don’t need to have an expensive gym membership to get in a great workout. In fact, you don’t even need to leave your home to get shredded or lose weight. What you do need is a solid plan and some basic equipment. With the plans presented in this article, you can get results without ever stepping foot outside of your home.

Not all workout plans are created equal. Before you start planning your new workout routine, you should do some research and only pick the best home workout program for your needs.

Types of Home Workouts for Men

There are several types of home workout programs, but it’s impossible to say which is the best for you. When choosing a program, there are a few factors you need to consider. For one, you should think about your goals. Do you want to lose weight, tone up, or build muscle?

Another consideration you need to make is your skill level and comfort with exercising. If you’re not very experienced in the gym, you should try a beginner’s workout. But if you’ve dedicated years of your life to exercise, you need a more advanced workout.

Most importantly, you have to think about your workout space. Do you have equipment, or will you be sticking to body weight exercises? Once you answer that question, you can decide which of the home workouts listed below are right for you.

Home Workouts with Equipment

home workout with equipment

A home workout program with equipment typically requires dumbbells, resistance bands, and EZ-Curl bars. Check out these three options for workouts with equipment. The first option requires only a dumbbell, while the last one requires a bit more equipment. Be sure to start each workout with a warm-up and cool-down of your choosing.

Option A: Total Body Dumbbell Workout

All of the following exercises should be done with dumbbells of an appropriate weight. Because you have to do 20 reps of each exercise, don’t overdo it. After you run through the routine once, repeat it two more times or for a period of 30 minutes.

  • Lunge and Bent Row – 20 reps
  • Squat and Shoulder Press – 20 reps
  • Sumo Squat and Upright Row – 20 reps
  • Chest Press on a Physioball – 20 reps
  • Bicep Curl to Shoulder Press – 20 reps

Option B: Resistance Band Workout

In addition to needing resistance bands for this workout, you also need a timer. Set it to go off every 60 seconds, then transition to the next exercise in the routine. Perform each one of the following exercises with a resistance band around your ankles. Cycle through the routine twice.

  • Forward and Backward Lunge on Each Leg
  • Forward Jumps (turn 180 degrees each time if necessary, due to tight space)
  • Single Left Leg Swing 
  • Single Right Leg Swing
  • Mountain Climbers
  • Planks and Alternating Leg Raise
  • Standing Leg Circle
  • Squat and Step
  • Hip Thrusts

In addition to needing resistance bands for this workout, you also need a timer. Set it to go off every 60 seconds, then transition to the next exercise in the routine. Perform each one of the following exercises with a resistance band around your ankles. Cycle through the routine twice.

Option C: 5 day Workout Routine 

This option is designed for more advanced weightlifters and requires a few types of equipment.  You just need two things— a proper squat rack and a bench. And if you really what to do this the right way, get an ez-curl bar as well.

HulkFit Multi-Function Squat Rack If you can make room for one, I highly suggest you consider making this purchase. A squat rack will allow you to effectively target every single major muscle group in the body without ever having to leave the comfort of your home.

And don’t let the name confuse you— while its traditional purpose was to allow you squat safely, squat racks have evolved into multi-function, all-in-one machines. If you are interested, check out this guide which discusses squat racks in more detail. It will provide everything you need to make a safe and confident purchase.

The squat rack will cover all the larger muscle groups (legs, chest, back, and shoulders) and the ez-curl bar will cover the rest (biceps and triceps). While it is possible to target the biceps and triceps with an olympic bar, I don’t suggest it. I did this for many years and ended up developing tennis elbow.

The following split can be done with just a squat rack and an EZ-curl bar.: 

Day 1: Chest + Light Triceps 

  • Flat Bench Press: 4 Sets (8-10 reps)
  • Incline Bench Press: 4 sets(8-10 reps)
  • Bench Dips: 3 Sets (9-12 reps)
  • Chest Flyes with plates: 4 sets(8-12 reps)
  • Skull Crushers: 3 Sets (9-12 reps)

Day 2: Back +  (Light) Biceps

  • Bent over barbell rows: 4 sets (8-10 reps)
  • Pull ups: 4 sets (8-20 reps)
  • Close Grip Barbell curl (EZ-bar): 3 sets (8-10 reps)
  • Deadlift: 3 sets (8-10 reps)
  • Wide Grip Barbell Curl: 3 sets (8-10 reps) 

Day 3: Rest (Core Workout- optional)

  • 20-25 min core workout in the morning

Day 4: Shoulders +  (Heavy) Triceps

  • Military Press: 4 sets (8-10 reps)
  • Incline Barbell Triceps Extension: 3 sets (8-10 reps)
  • Side Lateral Raise (with plates): 3 sets (8-12 reps
  • Front Lateral Raise (with plates): 3 sets (8-12 reps)
  • Close-Grip EZ-Bar Press: 3 sets (8-10 reps)
  • Shrugs: 3 sets (8-10 reps) 
  • Bench Dips: 3 sets (8-10 reps)

Day 5: Legs + (Heavy) Biceps

  • Squats: 5 sets (6-8 reps)
  • Wide-Grip Standing Barbell Curl (ez-curl bar): 4 sets (8-12 reps)
  • Lunges (with plates): 3 sets (10-15 reps)
  • Spider Curl: 4 sets (8-10 reps)
  • Box Squat: 4 sets (6-8 reps)
  • Close-Grip EZ Bar Curl: 4 sets (8-12 reps)

Day 6: Rest (Light Core Workout)

  • Rest day (optimal light core workout in the morning)

Home Workouts without Equipment

home workout without equipment

If you need an at home workout plan without equipment, you’re in luck. Although the workouts aren’t usually as effective as those with equipment, body-weight exercises can come close to mimicking the effects of weighted exercises. Keep in mind that these two home workouts without equipment do require warm-ups and cool-downs.

Option A: Pyramid Body-Weight Workout

Start the first exercise with 20 reps, then move on to the next one. After you’ve cycled through the list once, do 15 reps of the first exercise and move on to the the next. When you get to the bottom of the list, go back to the top and do 10 reps. Repeat and finish off with 5 reps of each exercise. If that’s too easy, start at 20 reps and drop it down by increments of one instead of five.

  • Squats
  • Forearm Planks to Straight-Arm Planks
  • Burpees
  • Reverse Lunge with Arm Claps
  • Push-Ups
  • Sit-Ups

Option B: Plyometric Body-Weight Workout

In this plyometric workout, you do each exercise for one minute. But you only are actively exercising for 20 seconds on, then taking 10 seconds off. Cycle through the list six times for a total of 30 minutes.

  • Squat Jumps
  • Plyometric Push-ups
  • Split Lunge Jumps
  • T-Rotations
  • Tuck Jumps

Reviews of the Best Home Workout Equipment

Although there is a such thing as an effective beginner workout at home without equipment,  workout with equipment is even more effective. Weight training at home comes with many benefits, but you need the right equipment.

Check out these reviews of the best home workout equipment to find out what you should buy for your home gym. With a little space and a few key pieces and equipment, you can get in a killer workout whenever you want.


If there’s one piece of gym equipment that every home needs, it’s a good set of dumbbells. But don’t underestimate the cost of dumbbells. You probably won’t get away with just having one weight, so that means you need to buy multiple dumbbells.

Instead of spending hundreds of dollars on multiple weights, you can save money on one set of dumbbells that has all the weights you need. The Bowflex SelectTech 552 Adjustable Weights might not be cheap, but they can save you money and space. 

How the Bowflex SelectTech Adjustable Weights Work

These weights come in a pair, giving you the ability to use them for bicep curls, chest flys, and any other weight training at home you might want to do.

Each dumbbell can be adjusted to weigh between five and 52.5 pounds. Until it gets to 25 pounds, you can adjust it in 2.5 pound increments. Changing the weight is extremely easy to do, as the dumbbell relies on a dial system to switch. All in all, you have 15 different weights in one set of dumbbells.

Despite the fact that these dumbbells have more moving parts than traditional dumbbells, you don’t need to worry about them breaking. There is a two year warranty on the plates and parts of the set. Additionally, their mechanism is so simple to use that there’s minimal chance of trouble.

One of the major draws of this dumbbell set is the limited space it takes up. If you have multiple dumbbells of varying weights, you need space to store them. However, this set takes up very little room. You don’t even need to have a weight rack.

Pros and Cons of the Dumbbell Set

Here’s the good and the bad of the BowFlex Adjustable Weights

  • Easy to use
  • Saves space
  • Equivalent to about 15 dumbbells
  • Ergonomic design


  • High price tag


Overall, these weights are a great investment. You can do hundreds of different exercises with them. Because they are easy to adjust, you are able to transition seamlessly from one exercise to another. 

The high price tag of these weights might deter you from making a purchase. But when you think about how much money and space the adjustable weights save you, the price seems worth it. 

Resistance Bands

A resistance band is a versatile piece of equipment that belongs in your gym. But these bands come in many forms. While there are simple versions that only include a few rubber bands, you should consider opting for the Black Mountain Products Resistance Band Set with Door Anchor, Ankle Strap, Exercise Chart, and Carrying Case.

About the Resistance Band Set

This resistance band set comes with five different bands. First, there’s the yellow band. It has a resistance of between two and four pounds. Then, there’s the blue band with a resistance of between four and six pounds. The next size up is the green, which is between 10 and 12 pounds of resistance. Finally, black is between 15 and 20 pounds and red is between 25 and 30 pounds. 

Each band is 48 inches long and has the ability to be stacked with other bands. While you could just use the bands in the traditional way, you can also hook them to a door and connect them to handles or ankle straps. This versatility makes it possible for you to do even more exercises with the bands. 

If you’re new to resistance bands, you can take advantage of the included guide book. In it, you’ll learn some basic exercises and find out how you should use your bands. The book makes weight training at home simpler than ever.

The Durability

These bands are durable enough to withstand years of serious exercising. If anything does happen to your bands, a Lifetime Warranty protects your purchase.

The grommets on the bands are commercial grade, which means you don’t need to worry about them coming loose. Additionally, the bands are made with a durable blend of natural and synthetic rubber. While some resistance bands aren’t made to last, this set is the same quality you might find in a gym.

Pros and Cons

While these bands aren’t perfect, they are close to it. 


  • Durable
  • Versatile with ankle straps and handles
  • Includes a workout manual


  • Lifetime Warranty is not always effective
  • Not as long as some other resistance bands


Black Mountain Products has been making fitness products for years. In that time, they’ve become experts at making durable and effective products. Their resistance bands are no exception. They’re a key part of several of the best home workouts for men, so don’t hesitate to add them to your home gym.

EZ- Curl Bars

Much like dumbbells, EZ-Curl Bars are essential to a great weight workout. The Marcy Olympic Hollow Bar Kit Chrome Curl Bar Dumbbell Handles and Spring Collars ODC-21 is an excellent option for an EZ-Curl Bar as it combines durability with ease of use.

How the Bar Works

The bar kit comes with the curl bar along with spring collars to keep your weights in place. For people just starting out on their workout journey, this bar is a fantastic option. This is because it comes with the bar, two dumbbell handles, and six collars. With all of this equipment, you only need to buy the weight plates. This bar works with most two inch plates.

Using the bar is as simple as placing the weights on the bar and slipping on the collar. Switching weights takes almost no time, which makes it easy to transfer from one exercise to another. 

Once you have the bar and the weight plates, you can use the weight to get a full arm workout. Typically, people use EZ-Curl Bars for bicep, tricep, and forearm workouts. 


If your curl bar won’t last, there’s no point in buying it. You should strongly consider durability when buying a curl bar, and that’s why this one ranks as one of the best home workout equipment. 

The bar is made with a heavy-duty chrome steel. Therefore, it can handle being thrown around a little. You don’t need to delicately place the bar on the ground between sets. 


You might think that there’s not much difference between curl bars, but this isn’t the case. If you want to enjoy the best home workouts for men, you need a bar that’s easy to use and one that is durable. This bar checks off both boxes.

Making the Most of Your Home Workout!

Only you know which workout is the best for you. However, one thing is for certain. The equipment that you have at home has a direct impact on your workout. If you don’t have the right space or the right equipment, you won’t get the results you want. Whether those results are more mass, less weight, or toning up, you need a good set-up.

Fortunately, your home gym doesn’t need to be full of state-of-the art exercise machines. Rather, a few simple pieces of equipment are enough to get the job done. With our list of the best home workout equipment, you can decide what’s essential for your gym. 

Once you have your gym set up, you can start trying out different workouts. The only way to determine the best workout for you is to try out several different routines. Eventually, you’ll find the workout that you enjoy and that gives you ideal results. 

Danielle Gallagher
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Best Home Workouts for Men