A home workout for every muscle

A home workout for every muscle

Full body workouts have a time and a place, but for most people, split training should make up the bulk of your fitness regime. Whether it’s a simple upper / lower split, a push / pull split or even a complete body part split, dividing your training to target different muscle groups is the best way to give them the required stimulus to adapt and grow.

A beginner may be able to get away with full body workouts, but as you grow stronger and become better adapted to the stresses of training, it’s very hard to give every muscle group their required stimulus from a full body workout. Instead, workouts should be broken down to target different muscle groups for greater effect.

However, unlike full body routines, split training becomes harder to fit around a busy lifestyle. If you’re due to train chest and triceps on a Monday, legs on a Wednesday, shoulders on a Thursday, and back and biceps on a Saturday, then what happens when life gets in the way and you can’t get to the gym?

The most common answer is you skip the workout and send your whole schedule off track. The smart answer is you devise a home workout to target the same muscle groups, without the need for gym equipment.

No matter how busy life gets, you can still make time to workout. Use these programmes below to get the training you need without setting foot in the gym!

Upper body push (chest, triceps, shoulders)

Push ups: 3 sets of 20
Wide stance push ups: 3 sets of 10
Narrow stance push ups: 3 sets of 10
Handstand push ups (against a wall): 3 sets of max effort
Dips (against a bench): 3 sets of max effort

Upper body pull (back, biceps, forearms, shoulders)

Superset A

Wide grip pull ups: 3 sets of 10
Narrow grip chin ups: 3 sets of 10

Superset B

Farmers walks with loaded shopping bags
Towel hangs (using an old towel looped over a pull up bar or tree branch)


Bicep curls with loaded shopping bags: 3 sets of 15


Superset (repeat 5 times)

Mountain climbers: 30 seconds
Hanging leg raises: sets of 10
Supermans: 30 seconds on each side
Kettlebell swings (swap kettlebell for loaded shopping bag) x 15


Plank – to failure

Lower body

Bodyweight squats 3 sets of 20
Jump squats 3 sets of 10
Bulgarian split squats (back foot elevated on sofa, holding weighted shopping bags in each hand if required) 3 sets of 10

Finisher: Sprints x 5

Be sure to adapt the above workouts to suit your own personal goals and training schedule. The main part to remember is you should never have to miss your workout!

– Entry was posted on February 2nd, 2016 by James Haskell

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