Workout Routine for Men at Home
Written by Sam · Filed Under Workouts & Training 22,581 views
Workout Routine for Men at Home
Many of you have been asking me about workouts that you can do at home so I thought it was time to write up a workout routine for men to help you tone up and get a pump as quick as possible. ( If you’d like to reference one of the most popular articles on the site for workout routines for men also check out Free Workout Routines for men)
Before we get into the home workout routine I’m going to recommend that you get a few pieces of inexpensive equipment that will be a great investment in keeping you looking and feeling great especially if you use them right before you go out.
Workout Equipment
Balance Board – there is no better way to activate your core than to use a balancing board. It takes away your stability and forces you to keep your abs tight and your posture in good form. Doing exercises as simple as bicep curls will feel 10 times harder and you’ll notice the tone in your muscles changing quicker because of this. Click Here to order a good quality but inexpensive Balance Board
Stretch Resistance Bands – This is probably the best piece of workout accessory you can get because the resistance bands provide an incredible amount of resistance and are very easy to pack with you when you travel. I use them all the time and the different levels of resistance allow you to do a large variety of exercises. Also great to warm you up before playing any sport! Click here to order Altus Latex Stretch Bands, Light, Medium & Heavy
Sit-Up Bar – when I saw this sit-up bar the first time I was totally impressed with how functional it is, and for $10 it is definitely worth it! You can easily slide it under any door and then use it to do ab crunches and most importantly leg lifts. Click here to order the Altus Sit-Up Bar
Ab Wheel – This is for those that are a little more advanced, but the ab wheel is amazing in how effective it is in increasing your core strength. For $8 you can’t get much better than this! Click here to order the Altus Ab Wheel
2 In 1 Power Medicine Ball and Kettlebell – how sweet this is! I found this little guy to be the one item that really takes your workouts to the next level. If you haven’t heard of a kettlebell it is a weighted ball with a grip that you can use to do explosive movements. Almost all the celebrities are using them these days when preparing for movies that require them to be buff in a few weeks time. Click here to order the 2 In 1 Power Medicine Ball And Kettlebell, 12 Lbs.
Jumping Rope – can’t afford a treadmill or bike machine for your home? No worries, get a jumping rope for just $6 and you can burn as much if not more calories. If I can use it in my pretty small condo then there really are no excuses! Great for increasing your agility and hand-eye-coordination which means it will improve your performance in any sport as well. Click here to order the Ultimate Speed Rope
Stability Ball - There are so many things you can do with a stability ball you should already probably have one that you sit on at home. Great for supporting your back the stability ball will allow you to do ab crunches from a number of different angles. As well it can be used for back extensions, push-ups, and even squats. Click here to order the Altus Burst-Resistant Body Ball
Resistance Cable – I’ve gone through a lot of resistance cables that tear a lot but I found this high quality resistance tube that also comes in different resistance levels. These resistance cables are a great compliment to your stretch bands and allow you to do a number of different exercises. Click here to order the Harbinger Resistance Cable
Home Workout Routine for Men:
This workout is going to specialized for toning you up and shedding your body fat. Of course, you will also have to follow a healthy diet with 5 smaller meals/day (If you haven’t yet signed up to my newsletter which also includes a free 5 day course to quick weight loss make sure to sign up now – 5 Day Course to Quick Weight Loss )
Do 3 sets of each exercise below with 12-14 reps (rest between sets should be 30-60s)
Monday/Friday:
Warm-up with 10 minutes jumping rope.
Kettlebell Swing (view image)
Balance board squats (view image)
Lateral lunges with one foot on balance board (view image)
Kettlebell one legged squat (view image)
Shoulder raises with stretch resistance band (view image)
Bicep Curls with stretch resistance bands (view image)
Overhead triceps extension with resistance cable (view image)
Cool down with 15 minutes jumping rope.
Wednesday/Saturday:
Warm-up with 5 minutes jumping rope.
Pushups on stability ball (view image)
Woodchopper with medicine ball (view image)
Ab wheel extensions (view image)
Ab crunches on stability ball (view image)
Back extensions with stability ball (view image)
Balance board knee tucks (view image)
Leg Raises with sit-up bar (view image)
Jump rope for 5 minutes high intensity, 5 minutes medium intensity, 5 minutes low intensity
Have any questions or feedback about this workout? Please leave a comment below:
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Thanks for this workout, have been trying it for 2 weeks now and getting some great results!
First of all let me say that your website is great. Now I noticed the kettlebell exercises that you included in this workout. What are your opinions as to using kettlebells as a primary workout tool? Can I still get a great workout to build muscle and reap some cardiovascular benefits? Could you possibly post a kettlebell workout routine?
Hi Jamal, glad you like the website. Ketllebells are a great tool and you can definitely use it to build your cardio if you use it in supersets with little rest between sets. Will definitely keep in mind a kettlebell workout in the near future, stay tuned!
Amazing website Sam. I first came to this site after looking for a Taylor Lautner training regimen/workout. I saved the Taylor Workout you previously had posted(I dont know why it was removed) and began to do it about a month and two weeks ago. I was 5’8, and 141 pounds when I began; I weighed myself a few days ago and im weighing in at 147 pounds. Thanks Sam. I tweaked up your workout a bit and began eating six meals a day, ect. And its working. I was wondering though, Yuam(Taylors personal trainer) says that every other week you should increase the weights you normally lift by 40% which i have been doing but to only do the negative parts of the reps such as the lowering of the weights and then have a spotter be able to lift the weights back up. Why is that?
Hi Jose, thanks for the compliment on the site! We were asked to remove the Taylor Lautner workout because our site was getting #1 ranking for anything related to his name and his lawyers didn’t like that – very bad PR management on their part!
With regards to what Yuam is talking about…this is just a specific training technique that can be done for just 4-6 weeks at a time otherwise you will be getting to a stage where the weight is simply too heavy and can cause injury. Nevertheless, it’s a good variation to shock your muscles and get them working more at the hardest part of the exercise where all the muscle fibers are firing – in negative state. Give it a try but be careful and have a good spotter who is very aware of your limits, in fact I’d recommend using a personal trainer for this technique and not just any old spotter.
Thanks for the feedback Sam. I’ve already started to talk to some of my mothers personal trainers to see if they could spot me. I want to gain more mass, get more defined, faster. My mom is a personal trainer and she says that Creatine is not a very healthy or safe supplement and has many negative side effects. I want to see what your opinion on Creatine is(I’ve read other diets and workouts and you seem in favor of it). Does it matter if I take it at my age? Do the positives outweigh the negatives?
Hi Jose, what negative side effects does your mom say Creatine has? I respectfully disagree with your mom and believe it is one of the safest and most researched supplements on the market. It’s naturally found in meat and is not an artificial chemical like that found in most supplements. I’m not sure you’re age but I would try training without it at least until you’re 19 as you should be able to get some very impressive results just training hard and eating healthy (I say that from experience!).
I’ve been following the Taylor Lautner workout plan you created and im getting more defined on the certain muscles the workout focuses on but i weighed myself yesterday and im weighing 142. I’m not gaining weight but my muscles have gotten larger since i’ve been measuring. I have been eating six meals a day, barely any cardio, and im overdosing on 100% whey protein isolates. Why am I not gaining weight? Should i sign up at a gym instead of doing the workouts at home and go heavier with the weights? Different diet plan including a lot more carbs? The whole weight thing really got me down Sam. Your advice is much appreciated.
Hi Jose, you probably are losing fat weight and gaining muscle so therefore not seeing a larger change in body weight. You can definitely try increasing your carb intake by eating more fruit and even trying a whey protein weight gainer if you’re not too worried about body fat. Don’t put too much emphasis on weight though, at the end of the day the thing that matters most is how you feel when you look in the mirror after working out!
Thanks Sam. I plan on increasing my carb intake to about 350g a day. I was also planning on doing the HIIT sprint workout on my days off like wednesdays and saturdays. I’ve also started focusing more on the negatives, 1 second up and 3 seconds down(Its an incredible workout). My muscles are getting defined but I want bigger so on the days where i increase the weights by 40% im going to vary it up by adding resistant bands, doing drop-down sets by maxing out, and giving supersets a try. I read somewhere someone mentioning that this site should become an iPhone Application, I highly recommend it. Anything else I should add to my routine?
That sounds pretty awesome Jose, you should get some killer results with the variation that you have added. I will try writing up another article on other weight training variation techniques. Remember to try and get your carbs from as many fresh fruits, beans and whole grains as you can!
Thanks, I would love to create an iPhone Application as well, thanks for the feedback. It’s definitely something that has been on my mind for a while now but will have to generate some money to pay for its development since it is quite expensive to do. Keep your fingers crossed that it’ll happen soon!
hi sam.can u make routine without that equipment up cuz im in kinda poor country
i have stuff for chin-ups
im young height 175 and weight 76
Will definitely keep that in mind and put it in my list of article topics to write on, stay tuned!