BUILD MUSCLE · AT HOME
Workout to build muscle at home
The right volume and rep ranges to grow week after week, backed by evidence. No equipment, no commute.
Goal
Build muscle
Where
At home
Sample routine
Hypertrophy
Focus on technique and increase the load once you complete the rep range.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-ups | 4 | 8-12 | 90 s |
| Chair Triceps Dips | 4 | 8-12 | 90 s |
| Plank | 4 | 30-45 s | 90 s |
| Burpees | 4 | 8-12 | 90 s |
| Mountain Climbers | 4 | 8-12 | 90 s |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Mountain Climbers | 4 | 8-12 | 90 s |
| Superman | 4 | 30-45 s | 90 s |
| Inverted Row (under a table) | 4 | 8-12 | 90 s |
| Plank | 4 | 30-45 s | 90 s |
| Burpees | 4 | 8-12 | 90 s |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Burpees | 4 | 8-12 | 90 s |
| Mountain Climbers | 4 | 8-12 | 90 s |
| Calf Raises | 4 | 8-12 | 90 s |
| Squats | 4 | 8-12 | 90 s |
| Lunges | 4 | 8-12 | 90 s |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
8-12 reps with progressive load: the rep range with the most evidence for sustained hypertrophy.
No commute = no excuses. Consistency always beats the perfect routine you never do.
3 days is the frequency with the best impact-to-recovery ratio for most people.
free test · 2 minutes
This is the base version.
Yours is better.
This routine knows nothing about you. Yours does: your exact level, your equipment, your schedule, your limitations. 13 questions and you generate it free.
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