Zhvsionary

Home Workout
Mastery
Mix of bodyweight and weight resistance training

Best workouts to do at home

Make use of resources anyone can get

Help build muscle and strength

Suitable for all training ages

Workouts for no equipments and for with equipment

This course is designed for beginners who can’t afford

to go or not old enough to go to a gym
 Introduction
Equipment needed: (Optional)
-Backpack
-Heavy items (like books or water bottles)
-Pull up bar
-Dumbbells
-Resistance bands
-Dip bars
-Bench
-Yoga mat

I really encourage you to invest in equipment like pull up

bars as they are really useful for bodybuilding and you can
do a variety of exercises with them plus you get to keep
them.

But if you can’t don’t worry as I have exercise selection for

no equipment as well

Set up:
-Pick a suitable room with solid and rigid flooring (bedroom,
living room, garage)
-Make space in your room, clear of obstacles, to be able top
safely workout

Remember to be flexible, if you don’t have a bench then use

a chair, if you don’t have dumbbells then use a backpack.
 Chest and Back:
(No Equipment / Household equipment)

Push Ups:
Start in a high plank position with your hands shoulder-width apart
and your body in a straight line from head to heels, then lower your
chest toward the floor by bending your elbows, keeping them at
about a 45-degree angle, and push back up to the starting position.
If you feel regular push ups are starting to get to easy try making the eccentric
(coming down) part of the push up slower to increase the tension in your muscles

Elevated Push Ups:

Place 2 objects (like books) on the floor to elevate your hands then
lower your chest and go much lower on the ecentric by bending
your elbows Then push back up to the starting position while
maintaining a straight body line. This will increase the range of
motion of your muscles and allow your chest to get a deeper stretch

Knee Push Ups:

If you can’t do a push up just yet try knee push ups where you have
your knees on the ground to support you and reduce the amount
of bodyweight you have to push up.

Incline Push Up
Place your hands on an elevated surface like a chair , table, or countertop,
keeping them shoulder-width apart, then lower your chest toward the
surface by bending your elbows and push back up to the starting position
while keeping your body in a straight line.

Decline Push Up:

Place your feet on an elevated surface like a bench or chair and your hands on
the floor, keeping them shoulder-width apart, then lower your chest toward the
ground by bending your elbows and push back up to the starting position while
maintaining a straight body line.
 Upper back(tick emoji)
Lats (tick emoji)

Chest and Back: Traps (tick emoji)

(No Equipment / Household equipment)

Table Rows:
Grip the table edge with both hands and pull yourself towards
the table, keeping your body straight like a plank
Wider grip for more upper back
Closer grip for more lats
Backpack Rows:
Place objects like books or water bottles in it to make your
bag heavier. Stand then hinge forward at the hips with your
back flat, holding the straps of the backpack, row it toward
your waist then lower it back down with control.
Wider grip for more upper back
Closer grip for more lats
Towel Rows:
Anchor a towel securely over a sturdy door handle, stand with your
feet bent, hold both ends firmly, lean back until your arms are fully
extended, and then pull your body toward the door by squeezing
your shoulder blades together until your chest touches the door
before slowly returning to the starting position.

Backpack Shrugs:
Stand with your feet shoulder-width apart, holding a loaded
backpack by its straps in front of you, then raise your shoulders as
high as possible, pause briefly, and slowly lower them back down.
Imagine as if dumbbells are 2 separate backpacks

Superman Holds:
Lift your arms, chest, and legs off the ground
simultaneously and hold this position for 2–3 seconds, then
lower back down.

Towel Face Pulls:

Have your towel held by a sturdy object like a door, grip the ends
of the towel and pull yourself towards it, whilst squeezing your
upper back.

To make the exercise harder wear a backpack filled with objects

but make sure your towel is sturdy
 Chest and Back:
(With equipment: Bench, Dumbbells, Bands)
Dumbbell Chest Press:
Lie on a flat bench, hold a dumbbell in each hand at chest level
with palms facing up, press the weights upward until your arms are
fully extended, then slowly lower them back down with control.

Dumbbell Chest Flies:

Lie on a bench with a dumbbell in each hand held upt, then, with a
slight bend in your elbows, slowly lower the weights out to your
sides in a controlled arc until you feel a stretch in your chest, and
finally squeeze your pectoral muscles to bring the weights back to
the starting position.

Incline Dumbbell Chest Press:

If you have an adjustable bench. Set an incline bench at a 30–45
degree angle, lie back holding a dumbbell in each hand at chest
level, press the weights upward until your arms are nearly fully
extended, and then lower them back down with control.

Floor Dumbbell Press:

Lie on your back with your knees bent and feet flat, hold a dumbbell
in each hand at chest level, press the weights upward until your
arms are fully extended, then lower them until your elbows touch
the floor to complete one repetition.
(Acknowledge that your range of motion will be limited)

Resistance Band Push Up:

Place the resistance band across your upper back, hold the
ends under your palms and remember to maintain a
straight body line when pushing up.

Resistance Band Chest Flys:

Securing a band to a sturdy anchor like your door,
standing facing away with a staggered stance for
stability, holding the handles with palms forward,
keeping a slight bend in your elbows, and bringing your
hands across your chest in a controlled motion. Couldn’t find exact image but imagine the
You can do this at a upper, lower and mid position cable is your band anchored by your door
 Chest and Back:
(With equipment: Bench, Dumbbells, Bands, Pull up bar)

Dumbbell Rows:
Holding a dumbbell in each hand, hinge at the hips with a straight
back, keeping your core engaged, and pulling the weights towards
your lower ribs while squeezing your shoulder blades together.

Dumbbell Rows (with bench):

Place one knee and hand on a bench for support, keeping your
back straight, gripping a dumbbell with the free hand, and
pulling it toward your waist while engaging your back muscles

Chest Supported Dumbbell Rows:

Lying face-down on an incline bench, holding a dumbbell in each
hand, keep your chest on the bench, and pulling the weights
toward your lower ribs while squeezing your shoulder blades
together.
Wider grip to target more upper back
Narrower grip for more lats

Dumbbell Shrugs:
Stand tall holding a dumbbell in each hand, keeping your arms straight,
rounding your shoulders forward and shrugging your shoulders as high
as possible while squeezing at the top before slowly lowering them.

Pull Ups:
If you have a pull up bar perform pull-ups by gripping a pull-up bar,
starting from a dead hang, engaging your back and core, and pulling
your chin over the bar before lowering with control. If you can’t do
a pull up yet feel free to use a chair or resistance bands to assist
you with your assisted pulls to build the strength to do a normal
pull up. (You can do many variants of pull ups)
 Arms, Abs:
(No Equipment / Household equipment)
Bicep Curls:
Put heavy objects like books or water bottles in a backpack
and curl it.
Supinated grip for both short and long head of the triceps
Neutral grip for the brachialis
Pronated grip for the brachialis and forearms

Overhead Tricep Extensions:

Holding a backpack with both hands, extending your arms fully
overhead, then slowly lowering the bag behind your head before
straightening your arms back up to hit your triceps."
Couldn’t find exact image but
imagine the barbell is your backpack

Chair Dips:
Place two sturdy chairs parallel to each other at about
shoulder-width apart, grip the top of your chairs so that
your body is between them. Then, slowly lower your body
by bending your elbows until your upper arms are parallel
to the floor, and push back up, keep your core engaged and
ensure both chairs remain stable to avoid any strain.
Remember to bend your legs on the way down.

Making Chair Dips Easier:

Place your hands at the edge of a sturdy chair, place your body
forward so your legs are extended with your feet flat on the floor and
lower yourself slowly by bending your elbows until your upper arms
are roughly parallel to the floor before pressing back up.
Diamond Push Ups:
Like a standard push-up, but bring your hands together
under your chest so your thumbs and index fingers form a
diamond shape, then lower your body while keeping your
core tight and back straight. If it’s too challenging at first,
modify it by performing the push-ups on your knees until you
build strength.
 Arms, Abs:
(No Equipment / Household equipment)
Backpack Lateral Raise:
Hold a loaded backpack by its straps, and raise your arms
laterally until they reach shoulder level before lowering them
back down with control. Maintain a slight bend in your elbows
and engage your shoulder muscles throughout the movement to
ensure proper form and minimize the risk of injury

Backpack Front Raises:

Hold a loaded backpack by its straps in front of your thighs.
Keeping a slight bend in your elbows, raise the backpack straight in
front of you until it reaches shoulder level, then slowly lower it
back down with controlled movement to engage your shoulder
muscles effectively.

Ab Crunches:
Lie on your back with knees bent and feet flat, place hands
behind your head, and lift your upper back off the ground by
engaging your abs while keeping your lower back on the floor.

Plank:
Start in a push-up position but with your forearms and toes
on the ground, keeping your body in a straight line from head
to heels while engaging your core. Hold this position for as
long as you can while focusing on keeping your hips level and
not letting your lower back sag.

Russian Twists:
Sit on the floor with your knees bent and lean back
slightly with your back straight, then twist your torso
from side to side, tapping the floor beside your hip with
your hands. Engage your core throughout the
movement to prevent strain. For added challenge, hold
a weight or household object (like a water bottle or bag)
during the twists.
 Arms, Abs:
(With equipment: Bench, Dumbbells, Bands)
Dumbbell Curls:
Hold a dumbbell in each hand with palms facing forward, and curl the weights
upward by keeping your elbows stationary and contracting your biceps. Lower the
weights with control to complete each rep. Maintain a straight back and engage
your core to avoid using momentum. There are many variations to choose from.

Supinated grip variation: Cable Curl variation: Hammer Curl variation: Barbell Curl variation:

Overhead Dumbbell Tricep Extensions:

Stand or sit with your back straight and core engaged, grasp the dumbbell with
both hands, and fully extend it overhead before slowly lowering it behind your
head by bending your elbows while keeping your upper arms close to your ears.
Avoid flaring your elbows outward to maintain form and reduce risk of strain.

Standing: Sitting: Band variation: Skull crusher variation:

Banded Tricep Extensions:

Secure a resistance band to a stable anchor at the top of
your door , stand facing away, hold the free end in one or
both hands, and with your elbow fixed at your side, extend
your arm fully while engaging your triceps. Control the
movement as you return to the starting position, maintaining
constant tension in the band to effectively work your triceps
without involving your shoulders.
 Arms, Abs:
(With equipment: Bench, Dumbbells, Bands)
Dumbbell Lateral Raises:
Stand upright, hold a dumbbell in each hand at your sides,
and slowly lift your arms outward until they reach shoulder
level with a slight bend in your elbows. Lower the weights in a
controlled manner while keeping your shoulders down.

Dumbbell Shoulder Press:

Sit on the bench set at an upright angle with back support,
hold dumbbells at shoulder height with palms facing
forward, and press upward until your arms are fully
extended before lowering them back to shoulder level in a
controlled manner.Keep your core engaged and avoid
arching too much to reduce the risk of injury.
If your bench is Non-Adjustable you can either perform the
press seated with careful attention to your posture prevent
strain.
You can also shoulder press with bands, stand and hold the
band at shoulder level whilst also having a feet standing on
then band, and press upward until your arms are fully
extended overhead then lower the band back down slowly

Wrist Curls:
Sit on a bench and rest your forearms on your thighs
with your wrists hanging over the edge, holding
dumbbells with your palms facing upward curl your
wrists upward by contracting your forearm muscles.
Lower the weights slowly and keep your arms stable to
avoid any swinging. You can also do these standing.

Reverse Wrist Curls:

Stand and grip a barbell with a pronated (overhand) grip behind
your back, and let it hang at arm's length by your sides. Keeping
your elbows close to your body and upper arms stationary,
contract your forearms to curl the bar upward, then slowly
lower it to maximize activation of your brachioradialis and
forearm muscles. You can do these with dumbbells as well.
 Legs:
(No Equipment / Household equipment)
Bodyweight Squats:
Stand with your feet shoulder-width apart, then lower your
body by bending your knees and pushing your hips back as if
sitting into a chair, keeping your chest up and your knees over
your toes. Drive through your heels to return to a standing
position while maintaining core engagement.

Bodyweight Lunges:
Stand with your feet apart, step forward with one leg,
lowering your body by bending both knees so that your front
thigh becomes parallel to the ground while your back knee
hovers just above the floor. From this lunge position, drive
through your front heel to return to the starting position, and
alternate legs with each repetition.
Stand facing away from a sturdy chair and place one foot on
the chair behind you, ensuring the top of your foot is securely
on the chair while your front foot remains firmly planted on
the ground. Lower your body by bending your front knee until
your thigh is parallel to the floor and your back knee nearly
touches the ground, keeping your chest up and core engaged,
then drive through your front heel to return to the starting
position.

Standing Calf Raises:

Stand with your feet shoulder-width apart, then push through
the front of your feet to raise your body upward, contracting
your calves at the top, and slowly lower back down." for a couple
of seconds. You can also perform these with one leg only.

Glute Bridge:
Lie on your back with your knees bent and your feet on
the floor, then push your glutes up, until your body
forms a straight line from your shoulders to your knees
before lowering back down. To make the exercise
harder, place a loaded backpack over your hips,
ensuring it stays secure throughout the movement.
 Legs:
(With equipment: Bench, Dumbbells, Bands)
Dumbbell Squats:
For 1 dumbbell stand with your feet shoulder-width apart while
holding a single dumbbell with both hands close to your chest,
then lower into a squat by bending your knees and pushing your
hips back until your thighs are parallel to the ground, and finally
rise back up through your heels.
For 2 dumbbells , hold a dumbbell in each hand at your sides,
then squat down by bending your knees and pushing your hips
back until your thighs are parallel to the ground, and push
through your heels to return to standing.
Make sure your back remains straight throughout

Cable Squats:
Stand with your feet shoulder-width apart, grasp both handles
of the cable at shoulder level, and lower into a squat by
bending your knees and pushing your hips back until your
thighs are parallel to the floor, then press through your heels to
return to standing while maintaining tension on the cable.

Calf Raises:
Stand with your feet hip-width apart while holding a dumbbell
in each hand at your sides (or one dumbbell whilst standing
on one leg to add resistance). Then rise onto your toes, pause
briefly at the top, and slowly lower your heels back down to
complete one repetition.
For cables, hold both handles of your cable at your sides,
stand on the cable with the front of your feet and perform a
calf raise. Forward lean onto your wall to stabilise this
exercise

Dumbbell RDL’s:
Stand feet hip-width apart, holding a dumbbell in each hand in
front of your thighs, then, keep a slight bend in your knees and
your back flat, hinge at your hips to lower the weights along
your legs until you feel a stretch in your hamstrings, and finally
squeeze your glutes to return to standing.
 Progress:
Ensuring Progressive Overload:

Progressive overload is a fundamental training principle that

involves gradually increasing the demands on your muscles to
promote strength gains and muscle growth, even when working
out at home. You can do by steadily increasing the weight using
household items—like water bottles, filled backpacks, or by
choosing more challenging exercise variations as you become
stronger. For example, you might progress from standard push-
ups to decline push-ups or add extra weight to bodyweight
squats to keep your workouts effective. This ensures that your
muscles are continually challenged, leading to consistent
improvements in strength, endurance, and overall fitness over
time.

Get into a Gym ASAP:

While home workouts are a convenient and effective way to stay

active—especially when you need flexibility or are on a budget—a
gym membership offers access to way more specialized
equipment and a motivating environment that can significantly
improve your Bodybuilding progress. In a gym, you have the
benefit of a dedicated space designed for exercise, which
includes machines and free weights that allow for more targeted
and varied training options. Ultimately, while home workouts
provide a solid foundation and convenience, the resources and
structured programs available at a proper gym can take your
training to the next level.
 Workout Schedule:
Routine:

The Best routine for working out at home would either be a Full
body split or upper lower split. Just make sure you hit all muscle
groups at least 2x a week.

Nutrition:

For your nutrition aim to eat more healthier foods and use a
calorie tracker app to keep track of your calories and macros.
Also make sure to input the amount of activity you do that day
so it read any calories you've burnt.

Progress Tracking:

Be sure to keep track of the weight you do each session, and if

you are doing more reps or weight than your last session. Also
take progress pictures frequently and compare them to your
former pictures to assess progress.

Recovery:

Take your recovery seriously as its during these days its where
your body grows, be sure to eat and sleep loads after your
workouts.

Motivation:

Always remember why you started, there will be some bad days
but its during times like these were your being tested the most.
Don’t let bad stuff get to you and remain focused.