Working out at home doesn’t mean you have to compromise on the quality of your training. You can get an effective, full-body workout with just a few key exercises that target multiple muscle groups, helping you build strength, muscle, and endurance.
If you are working out with relatively light weight, you could do all of this on the same day but if you want to go heavy, you should consider splitting them over multiple days with a routine like Push, Pull, Legs or other popular splits
Here’s a breakdown of five essential exercises that you should incorporate into your home workout routine, using basic equipment or even bodyweight.
Bench Press
Muscles Worked: Chest (pectorals), shoulders (deltoids), triceps
Why It’s Great: The bench press is a classic compound exercise that primarily targets the chest, but it also engages the shoulders and triceps, making it an efficient upper-body movement. It’s great for building overall upper-body strength and muscle mass, and it can be modified to hit different areas of the chest by changing the angle of the bench (flat, incline, or decline). Personally, I primarily do the incline bench press nowadays as I am working on building my upper chest.
Dips
Muscles Worked: Triceps, chest, shoulders, and a bit of the upper back
Why It’s Great: Dips are another excellent upper-body exercise that specifically targets the triceps while also engaging the chest and shoulders. By leaning slightly forward, you can shift the emphasis more toward the chest, while an upright position hits the triceps harder. Dips are ideal for developing upper-body pushing strength and can be done using parallel bars, chairs, or even the edge of a sturdy couch. I currently do dips using attachments to my squat rack
Romanian Deadlift (RDL)
Muscles Worked: Hamstrings, glutes, lower back (erector spinae)
Why It’s Great: The Romanian deadlift is a fantastic exercise for targeting the posterior chain (the muscles on the back of your body). It primarily strengthens the hamstrings and glutes, which are often neglected in many workout routines. It’s an effective way to build lower-body strength and improve posture, making it ideal for both beginners and advanced athletes. I use a barbell for this but you can also use dumbbells.
Pull-Ups
Muscles Worked: Back (latissimus dorsi), biceps, shoulders, and core
Why It’s Great: Pull-ups are one of the best bodyweight exercises for developing upper-body strength, primarily targeting the lats and biceps. They also engage the shoulders, upper back, and core, making it a comprehensive movement. Pull-ups help improve grip strength, posture, and overall upper-body muscle tone. They’re versatile and can be done using a pull-up bar, a sturdy door frame, or even gymnastic rings if you have them at home. While they are often thought of as a calisthenic movement, it is possible to add resistance to pull-ups with weighted vests or belts. This has been a staple of mine since I started working out. I also do not do any biceps specific exercises and still have pretty good biceps just from regularly incorporating pull-ups into in my workout routine.
Squats
Muscles Worked: Quadriceps, hamstrings, glutes, lower back, and core
Why It’s Great: Squats are the king of lower-body exercises, engaging multiple major muscle groups and joints. They primarily target the quadriceps, but they also activate the hamstrings, glutes, lower back, and core, making them an excellent full-body movement. Squats not only help build leg strength but also improve mobility, stability, and balance. Plus, they can be easily modified for different fitness levels by adding weights or adjusting the depth of the squat.
These five essential exercises – bench press, dips, Romanian deadlift, pull-ups, and squats can form the foundation of a balanced and effective home workout routine. They target all the major muscle groups, providing a full-body workout that can help you build strength, muscle, and endurance without needing to step foot in a gym. Start with the basics, focus on perfecting your form, and gradually increase resistance to keep challenging your muscles. Happy training!
Crib Workout 