Bodybuilding at Home: How to Workout at Home


couple bodybuilding at home

When it comes to bodybuilding, many people think that you need a lot of expensive equipment in order to get started. This isn’t always the case! In fact, there are a number of ways that you can bodybuild at home without spending much money. In this article, we will discuss some tips for getting started in your own home gym. Stay tuned for more information!

Bodybuilding Exercises Without Equipment

If you’re looking for bodybuilding exercises that you can do without any equipment, there are a number of options available to you. Some examples are push-ups, pull-ups, and squats. They are all great bodybuilding exercises that can be done without any extra gear. In the same way, bodyweight exercises like crunches and planks are great choices.

Using Resistance Bands for Bodybuilding at Home

resistance bands bodybuilding

Resistance bands are a great way to add resistance to your bodybuilding exercises. Therefore they can be tremendously helpful for bodybuilding at home. Resistance bands are relatively inexpensive, and can be used to target a number of muscle groups. To get started with resistance bands, try using them for biceps curls, shoulder lateral raises, glute kickbacks, chest rows, and squats.

Using Monkey Bars for Bodybuilding at Home

monkey bars exercise

There are many people who are in great shape by only utilizing bars while bodybuilding at home. You might have them at home or in the park. With bars you can workout your full body by training pull-ups, lateral moving pull-ups, dips, leg-raises, muscle ups, and many more exercises. Only your lack of creativity and research can stop you from bodybuilding at home!

Chest Exercises Without Equipment

Do you not have weights available at home? Don’t worry! There are a number of chest exercises that you can do without any extra gear. Push-ups and dips are two great options that can help you build chest muscles.

Example chest workout:

  • Medium grip Push-ups – 3 sets x 8-12 reps
  • Wide grip Push-ups – 3 sets x 8-12 reps
  • Plyometric Push-ups – 3 sets x 8-12 reps
  • Chest Dips – 3 sets x 8-12 reps

Back Exercises Without Equipment

Just like with chest exercises, there are a number of back exercises that you can do without any weights. Lat pull-downs and rows are two great exercises for bodybuilding at home that can help to strengthen your back.

Example back workout:

  • Medium-Grip Pull-ups – 3 sets x Failure
  • Plank – 3 sets x 30-60s Hold
  • Superman – 3 sets x 8-12 reps
  • Chin-ups – 3 sets x 8-12 reps 

Leg Exercises Without Equipment

When it comes to working out your legs at home without equipment, you have many options. Try doing squats, lunges, or deadlifts to target your leg muscles.

Example leg workout:

  • Bodyweight Squats – 3 sets x 8-12 reps
  • Walking Lunges 3 sets x 8-12 reps (Each Leg)
  • Reverse Leg Extensions (Feet on Bench) – 3 sets x 8-12 reps
  • Romanian Deadlifts (Be Creative with Adding Weight) – 3 sets x 8-12 reps
  • Glute Kickbacks – 3 sets x 8-12 reps 

Shoulder Exercises Without Equipment

Shoulder exercises are a great way to strengthen your upper body. Try doing shoulder presses, lateral raises, and bent-over rows to target your shoulder muscles. Here it is beneficial to be creative with the resistance you are using. If you can find something at home to add resistance, such as a bar, a rock, a handle or anything you have available, it will help out a lot. If you can’t, don’t worry, your shoulders are at work whenever you train most of your upper-body, such as with push-ups or pull-ups.

Example shoulder workout:

  • Shoulder Press – 3 sets x 8-12 reps
  • Lateral Raises 3 sets x 8-12 reps
  • Poliquin Lateral Raises 3 x 8-12 reps
  • Bent-Over Rear Delt Rows – 3 sets x 8-12 reps

Advantages of Bodybuilding at Home

One of the main advantages of bodybuilding at home without any equipment is that it is very cost-effective. You don’t need to spend any money on gym memberships or equipment. Additionally, bodyweight exercises can be done anywhere, at any time. They are also great for beginners who are just getting started with their fitness journey.

Disadvantages of Bodybuilding at Home

On the other hand, when we have disadvantages of bodybuilding at home without any equipment. The challenge is that you may not have access to as many exercises. Additionally, bodyweight exercises can be more difficult to progress than weightlifting exercises. As your body gets stronger, you will need to find ways to increase the difficulty of your bodyweight exercises in order to continue making gains.

Can You Become a Competing Bodybuilder at Home?

bodybuilding competition

Without a doubt, it is challenging to compete against the best bodybuilders in the world from home. If you have no equipment at home you can definitely not become the best. If competing is your main goal, you have to know that having a gym membership or your own gym is necessary to progress muscle growth to such an extent. A wide range of equipment and sufficient resistance is vital to maximize your gains. But this is something very few people are interested in, as most simply want to be healthy and in shape. To be healthy and in great shape, it is not necessary to have any equipment or a gym membership.

Can You Bodybuild at Home?

The answer to this question is definitely yes! There are a number of bodybuilding exercises that you can do at home without any extra gear. Moreover, there are a number of ways to add resistance to your bodybuilding exercises, so you can continue to see results over time.

Whether you are using monkey bars, your bodyweight, resistance bands or gym equipment, you can have a great workout and a healthy body. The only one stopping you is yourself. By being creative, experimenting, and taking advantage of all the free information on the Internet, you will always find a way to stay in great shape. Worrying about not having the equipment others have, or not having a gym membership will do you nothing good. Work with what you have because that’s all you can, and the results are only dependent on you.

If you’re looking for an easy way to get started, try using resistance bands or your own body weight. Stay tuned for more bodybuilding tips in the future!


Thanks for reading our article about bodybuilding at home. We hope that this information has been helpful and that you will be able to get started on your own bodybuilding journey today! Remember, the most important factor is to stay consistent and keep working towards your goals. Good luck!

-Terry Asher

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Terry Asher

Owner & Founder at Gym Junkies LLC
After changing his best friend’s life by helping him lose over 70lbs, dropping him down to an amazing 7% body fat, Terry was inspired to be a full-time internet trainer knowing he could do the same for many more. In 2010, Terry published his own diet and fitness e-book that can be purchased on this website. Let Terry help you change your body for the better!
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