Home Workout Plan for Beginners: Build Muscle Without Equipment
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No equipment. No gym. Just you, a floor, and a place to hang.
Equipment Needed?
If you’re new to fitness and just decided to start working out at home, the options can feel overwhelming. The truth is simple: you need compound exercises that work multiple muscles at once and a full-body workout routine to build foundational strength.
This beginner home workout plan was designed specifically for people training at home. It requires little to no equipment, not even a pull-up bar, although pull-ups are an essential part of the plan. All you need is a place to do pull-ups, which doesn’t have to be a bar. This article has many suggestions for where you can do pull-ups without a bar. If you’d prefer to buy one, this one is a solid option.
Before You Start
I know it’s bothersome, but it’s a good idea to visit your doctor. He can make sure everything is a-ok and you are ready to expose your body to this form of stress!
Ease into it. If this is your first foray into fitness or it’s been years since you last trained don’t expect miracles. You’ll feel a difference after your first workout, but visible results take up to six months. Consistency beats intensity every time.
The Workout Schedule
| Body Part | Exercise | Comment |
|---|---|---|
| Chest / Triceps | 3 sets of push-ups, as many as you can do, with 60 seconds rest between sets | The exercise is explained in this video, which also has pointers on what to do when you can’t do a full push-up yet. |
| Back / Biceps | 3 sets of pull-ups, as many as you can do, with 60 seconds rest between sets | If you don’t have a pull-up bar, this article has very many suggestions for possible substitutes. If you can’t do a full pull-up, this video will guide you from negative chin-ups to your first full pull-up and beyond. |
| Legs | Three sets of lunges, as many as you can do, with 60 seconds rest between sets. | An explanation of the exercise is right here. Start with no weight to learn the movement and then gradually add resistance, while making sure you keep good form. When you need additional resistance, you can use dumbbells or, if you don’t have any, milk gallons filled with water. |
| Legs (optional) | Three sets of hamstring curls, 6 – 12 repetitions, with 60 seconds rest between sets | If you feel your hamstrings don’t get enough work from doing lunges, you may add hamstring curls. I explain them in this video. |
| Abs | Three sets of crunches, 6-12 repetitions, with 60 seconds rest between sets | I explain the exercise right here. Note that the hands do not pull on the head; fixate a spot right above you when you do the movement. |
Perform each exercise slowly and with controlled form. For push-ups, that means roughly 2 seconds up and 2 seconds down. For pull-ups, no swinging or kicking.
Why no separate arm exercises? Push-ups and pull-ups already load your biceps and triceps heavily. Adding isolated arm work at this stage is unnecessary.
Weekly Workout Schedule
Your weekly workout schedule differs depending on your goals: If you want to lose weight, you should spend more time with cardio, as it burns more calories than resistance training. If you are happy with your weight and mainly want to build muscle, the emphasis needs to be on weight training:
| Day | For Weight Loss | For Building Muscle |
|---|---|---|
| Monday | Beginner Workout | Beginner Workout |
| Tuesday | Cardio, 30 – 60 Minutes | Cardio, 30 – 60 Minutes |
| Wednesday | Cardio, 30 – 60 Minutes | Beginner Workout |
| Thursday | Beginner Workout | Cardio, 30 – 60 Minutes |
| Friday | Cardio, 30 – 60 Minutes | Beginner Workout |
| Saturday | Rest | Rest |
| Sunday | Rest | Rest |
A Word About Cardio
A good cardio activity is anything that gets your heart rate to 50–75% of your maximum heart rate (running, cycling, dancing, swimming, etc.).
You can estimate your maximum heart rate as 220 – your age.
Example: If you’re 40, your max is 180 bpm, so your cardio zone is 90–135 bpm.
Don’t neglect cardio even if your goal is muscle gain. Cardiovascular fitness is as important for a healthy body as strength training. If you already do a sport (tennis, soccer, squash), build the schedule around it. Otherwise, pick an activity you enjoy and can sustain long-term. Here are some tips on how to start cardio. You can also do your cardio at home.
Logging Workout Progress
A workout log makes a huge difference. Write down the date, your sets and reps. Over time, you’ll see your numbers climb. Which is motivating in a way that vague “I feel stronger” isn’t.
Download the free beginner workout log (PDF) — print it, fill it in, track your progress.
When to Move Beyond This Plan
Stick with this routine until you can do:
- 30 consecutive push-ups in good form, and
- 7 consecutive pull-ups in good form
That’s my threshold for moving from beginner to intermediate. It typically takes about six months of consistent training. After that, you’re ready for home workouts that target muscle groups in dedicated sessions. Here’s a suitable intermediate home workout plan.
Don’t Forget Nutrition
No workout plan builds significant muscle without the right fuel. I put together a nutrition guide for muscle building and a free 7-day meal plan to keep things simple.
Frequently Asked Questions
Do I really need a pull-up bar for this workout?
No. You need a place to do pull-ups—a sturdy tree branch, a low bar at a park, or a door-frame bar all work. This article has many options. If you prefer a bar, this one is a good value.
Can I build muscle at home without any equipment?
Yes. Push-ups, pull-ups, and lunges are compound movements that load multiple muscles simultaneously. Progressive overload comes from doing more reps over time, slowing your tempo, or adding resistance (a backpack, water jugs, dumbbells).
How long will I see results?
You’ll feel stronger within the first week. Visible changes in muscle and body composition typically take 8–12 weeks of consistent training combined with proper nutrition.
How many days per week should I train?
Three days per week (as in the schedule above) is ideal for beginners. It allows adequate recovery between sessions, which is when your muscles actually grow.
What if I can’t do a full push-up or pull-up yet?
Start with a regression: knee push-ups or incline push-ups, and negative (eccentric) pull-ups or band-assisted pull-ups. The linked videos show the progression step by step.
Picture courtesy of Elvert Barnes.
280 Comments
Thanks for advice.
Hello,
Thanks for your advice for workout.
And, I have a question?
Is it ok to increase sets from 3 to 5?
I’ve heard doing 5 sets is better.
Also, I’m doing 150 burpees, 150 squats, 150 sit ups for Cardio on Tuesday and Thursday. Is it ok for building muscle?
I have type 1 diabetes and I found that cardio thing good for me, but I’d like to know is it bad or is it good for building muscle.
Anyway, it’s really a good workout program.
Cardio is not for building muscle. Here is an explanation:
https://evilcyber.com/fitness/what-is-cardio/
I think that for a beginner doing three sets is better.
Hello, I am nearly 13 and I’m finding it very hard to do press-ups. Is there any way you can help me?
I’m starting this plan this week.. hopefully I’ll stay motivated
Hello,
I have tried some workout in my teen and also in 30s myself but didn’t go well. I have back pain and some shoulder pain (but not much) on the right side. Now I am 40+ and want to start of with simple work out from home. Simple work out programs given in your site is very interesting.
as I want start as a beginner, would like to check whether can I try push up on the floor as per the sequence given in your site?
My idea is to build muscle not to lose weight.
Pls advice.
Thanks.
Hey John, if you can do push-ups in good form on the floor, then it’s ok to do those.
The wall and knee push-ups are for people who have trouble doing regular push-ups and need to work up.
Thank you for your help. I did your plan for 5 months and the results are great!!!
Excellent! 🙂
First of all thank you for this amazing website! Having done very little excercise in my childhood due to medical issues and low self esteem, it was great to find a site to help me be able to do pullups and pushups which I have not been able to do.
I am making steady progress on this workout so far. I am currently doing
15 11(4) 7(8) knee pushups (wall pushups)
5(5) 3(7) 2(7) chinups (negative chinups)
My question is, assuming after 6 months I still can’t do 30 pushups and 7 pullups, what should I do? I think it’s possible for me to hit 7 pullups, but I’m not too certain on the pushups. I have something called pectus excavatum, and I’m not sure on its impact on muscle and strength gain.
Regardless, I will carry on and let you know after I have done the routine for 6 months!
Hey Lucas, you are making steady progress and still worry you won’t hit the goal after 6 months? With your progress so far I think there’s a fair chance you will the goal in time! 🙂
If it really doesn’t happen let me know and we’ll work out something!
Man giving (what at least seems to me like) good advices for free…
MAN, YOU ARE DA REAL MVP!
Thank you! 🙂
I want to try this cause my upper thigh is starting to get to chubby.
also i am 12 and can never do push ups correctly and i am 40-50kgs.
Is the weight good? cant wait to try it out.Thanks!
Hello Matthew, I can’t say if that weight is good or not because it depends on your height. To give you an idea, calculate your BMI over here and see if you’re in the normal range:
https://evilcyber.com/losing-weight/what-is-the-bmi/
Start with the easy push-ups and over time you’ll be able to do the full ones!
is yoga cardio workout ?
No, because yoga doesn’t really raise your heart rate.
Get fit
maan i am FAT!
i want to lose fat fast as i can.
so i am searching for a home routine workout!
please help me.
Hey evilcyber i was wonder, since i’m 20 years old, i weight at about 230 lbs (last time i checked anyway) and was wondering if you had a great workout plan for JUST burning fat and losing weight ( i’ll get to building muscle after i loosed a hundred pounds or so). Now i know that you had a pre-built workout plan on your home page and you differed between loosing weight and building muscle workout plans, but in my opinion (and i don’t mean to discourage you or prove you wrong in anyway) your workout plans seemed a little too vaguely laid out for me or lacking more workouts for me do tryout aside from the ones listed . If you would be so kind as to provide me with a more vivid workout plan(i.e. day to day schedule of what i should do on each day) that would be a very big help, thanks.
P.S: One, sorry about the paragraph persuasion, i’m terrible with wording things out. Second could you maybe include (if it’s not too much of a hassle or troubling for you) to include workouts for me that include having to workout every muscle in my body (or at the very least more exercises to tone my stomach region please). And again sorry for boring you with my dribbling requests; on the bright side of things I guess, I AM using your beginner workout guide for the time being, i’m trying to get into the grove of having to do it everyday…sucks that it takes 66 days to form a habit though, none the less I am trying my best.
And as always until next time bye-bye. =) (I really enjoy your videos by the way very useful. thanks)
i am 12 years old i want home routine i have dumbles but my was broken so can i carry dumbles and the routine for all body
[…] EvilCyber […]
Hello ..
Thank you , I was actually looking for a workout program. Do you have more advanced one ?
i have an habit of taking 2lit water for free motion is it ok to take that much water before workout please answer in brief.
Thank you very much
in the morning time
Thanks so much for the guide! In only 10 weeks, I noticed significant results by strictly following the routine and eating well. It’s very satisfying to know that you don’t need to join a pricey gym to become fit and see some results–the fitness world needs more role models like you!
Time to upgrade to the intermediate routine soon.
Hello!
Your workout plan’s good as I have been following it for about 4 months (I guess) and I reached to do 20 pushups per set, 6 pull ups, 6 lunges and 12 crunches. ( I only increased reps on pushups and crunches )
and I did notice some progress in my body not too much which is good but anyway I got a big problem that the left side of my body i.e. left chest, left arm and left abs are more visible as compared to my right side which is very frustrating. At first I thought my right side will catch up with my left side if I did the exercises perfectly but It didn’t and now I am very confused that I messed up and I even stopped exercising for 3 weeks (I have resumed ) that’s why I’m here so what should I do to fix my self?
Hey, Sir. I wonder about your workout plan. There are 4 different types of exercise you suggest. Should I do those 4 in a day? Or in a different days but in the same week?
Thanks a lot. You’re awesome!
hey can i replace the pull ups with back dumbell rows?
What could be a good at home cardio…..I have a wii tennis game
Do I have to Warm up before starting workout.
And what Warm up should I do.
Is 15 min (walk, brisk walk & jog) is Ok as Warm up or anything else.
Where can I find a ‘diet for begineers’ related to this post?