The PERFECT Home Workout (Sets and Reps Included)

Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this video, I’m going to give you a complete home workout routine with all sets and reps included to help you to build muscle regardless of whether or not you ever step foot in a gym. The key to the effectiveness of this perfect home workout is that it pairs exercises together in a way that allows you to train to greater overload than would be possible if you stuck with one single exercise, and it will keep the workouts brief at the same time.
This perfect home workout consists of not one but two complete total body workouts. The first, workout A, is to be performed on Monday and Friday of week 1. Workout B is to be performed on Wednesday. In week 2, this is flipped so that A is performed once on Wednesday and B is performed on both Monday and Friday. You can continue to alternate the workouts in this way if you decide to do this for longer.
This workout for home is going to allow you to hit your total body in under one hour.
With this being the goal, the idea is not to try and hit each muscle with too many individual exercises since this could lead to an excessively long workout and potential for doing too much in the given workout. Instead, we select the exercises based on movement patterns that we know we want to hit to accomplish our goal of building muscle everywhere.
These patterns are broken down below and the exercises included in each are shown.
Keep in mind, there are two complete versions of each workout to be sure that the beginners and more advanced trainees can follow this program and get results from it.
Here is how to construct the perfect home total body workout A:
Alt. Single Leg Box Squats (use low box if advanced / higher box for beginners)
1 1/2 Bottomed Out Squats (to failure)
Jump Squats
Handstand Pushups OR Power Pushaways
Rotational Pushups OR Knee Rotational Pushups
Cobra Pushups (long head contracted) OR Knee Cobra Pushups
Alt. Single Leg Heel Touch Squats (use “kickstand” if needed)
Alt. Sprinter Lunges
Plyo Sprinter Lunges (jump from higher position if more beginner)
Pullups OR Seated Pullups
Human Pullovers OR BW Sliding Pulldowns
Inverted Chin Curls
Reverse Corkscrews
Black Widow Knee Slides
Levitation Crunches
Angels and Devils
Here is how to construct the perfect home workout B:
Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg)
Long Leg March
High Hip Bucks
Alt. Crossover Step Ups
Alt. Reverse Lunges
Split Squat Jumps
Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups
Alt. BW Side Lateral Raises (from knees for beginners)
Tricep BW Extensions (long head stretch)
Chin Ups OR Seated Chin Ups
Inverted Rows
Back Widows
Ab Halos
V-Up Tucks
Sit-Up Elbow Thrusts
Reverse Hypers
If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week.
For a complete 6 week home workout plan, be sure to head to via the link below to get the athlean xero program. No equipment at all is required. Build muscle at home in just 6 short weeks.
For more home workout videos and the best exercises to build muscle at home, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.
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    ATHLEAN-X™13 dager siden

    *NEW “FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

  2. David Clarke

    David Clarke2 timer siden

    Hi Athlean. I understand you probably have a gym in your place to use during the lock down. Any chance of you also neglecting the equipment and training by this video? It would be great/inspirational to see.

  3. Jay Bhattacharjee

    Jay Bhattacharjee5 timer siden

    I've severe lower back pain and doctor told me dat its lumber Lordosis. Because of this I am even unable to bend little forward. I'm not able to do any abs exercise because of this and am being weaker day by day. Please help me out of this with your valuable advice

  4. kldodo

    kldodo15 timer siden

    Hi Jeff, rlly appreciate your program and I have been trying it out! Love it! Just an idea, I think it would be rlly beneficial to a lot of ppl if there's a demonstration video of you doing these exercises so we can do it along with you (and able to see the correct form of those exercises) and hear your encouragement when we feeling like giving up! I know a lot of ppl including myself will appreciate that a lot!

  5. R Y

    R Y23 timer siden

    Thank you Jeff for all these good videos and you always sharing just cuz u want to help others, whether or not they buy your programs in the end. My life changed around when I work out, but ur programs helped a huge extra mile

  6. Jordan Murray

    Jordan MurrayDag siden

    Would be great to see how you can enhance this work out with basic equipment used at home i.e resistance bands, dumbbells, and kettlebells.

  7. Jay Collins

    Jay Collins15 minutter siden

    Seriously wtf Jeff! One minute three round workouts, I’m already crying and sore from watching lol. Thank you sir!!

  8. Speedyreedy1218

    Speedyreedy121815 minutter siden

    Thanks so much for posting, JC! Coronavirus or not, all of your workouts are valuable.

  9. Andreas Petrakakos

    Andreas Petrakakos30 minutter siden

    Do you rest after you have completed 1 supper set (i.e. exercise 1-6 first circuit)?

  10. MrBigray11

    MrBigray1137 minutter siden

    Jeff I would like to thank you for being there for us during this challenging time. I want to you send blessings of safety for you, your family and friends.

  11. darkmegaman44

    darkmegaman44Time siden

    Do both, A and B, properly over many weeks, only then you get guaranteed ABs.. lol

  12. randy payne

    randy payneTime siden

    Good morning, great workout, I used to do HIIT regularly, was in pretty good shape at 50, which was my goal. Then I injured myself at work, turns out that some of the movements I was doing might have contributed, your info showed me what I had been doing wrong, thank you for that. Shoulder and upper back issues caused me to pretty much quit working out, so I’m going to try this out along with yoga which is what helped the most with injuries. My question is, what do you suggest for cardio? I usually just walk the high energy dog I’m thinking that this workout if done at 1 minute intervals with no rest would be sufficient with no cardio

  13. Fredrick Julian

    Fredrick JulianTime siden

    How many reps for each Exercise

  14. teherghehtrerh trherth

    teherghehtrerh trherthTime siden

    I need help gaining muscle mass because I’m skinny as hell. I need a workout routine everyday.

  15. aski

    aski2 timer siden

    Do I do one minute per excercise and then jump to the next one, or do I do all 3 three excercises in one minute?

  16. thisonetime -

    thisonetime -2 timer siden

    This video is awesome!


    DEEPA SHARMA3 timer siden

    Good work

  18. em inoo

    em inoo3 timer siden

    i couldn't even do 20 seconds squats i'm so out of shape :(

  19. Barry Lee

    Barry Lee3 timer siden

    Hey Jeff. Had some back pain when doing the human pullover not sure if I’ve been doing it wrong.

  20. Ecosez Roman

    Ecosez Roman4 timer siden

    Yo, mister super calisthenics ! I could appreciate the fact that you're posting workouts for at home, during this time of bio crisis, if you would at least give a fucking heads-up regarding the possible side effects of the workout. I did workout A from head to toe, in the morning from 7 to 9, with proper form , completing almost an entire minute for each of the exercises, just like you said, and it turned out that I couldn't put an eye lash over another during the whole night ; and I didn't even do any other soliciting physical activity during the day, other than walking in my neighborhood park and lightly-stretching. Needless to say that the next day I was on 0 energy levels and I was dragging my feet. So what kind of fucking torture are you pulling here ? Why don't you mention things like : " the volume / style of training might be taxing on your body in the next type of manners - a, b, c ; be aware of this stuff. " Science backed, my ass.

  21. Tùng béo official

    Tùng béo official4 timer siden

    Very very punishing

  22. Joshua Gei

    Joshua Gei4 timer siden

    any substitute exercises if you don't have a pull-up bar?

  23. Zack Blackwood

    Zack Blackwood4 timer siden

    What about if some (more like half) of the exercises are impossible to do? This isn't a beginner or advanced situation. More like I use a wheelchair and have very minimal leg power situation

  24. Lynoure Braakman

    Lynoure Braakman5 timer siden

    My body from ribs down is all ouchy! With the upper body, the beginner moves do not seem to stress the muscles so much, yet I cannot do the advanced versions. Any advice?

  25. RV bangz

    RV bangz5 timer siden

    sir please make a video diet plan for beginners

  26. Fire Marshal

    Fire Marshal5 timer siden

    I tried this and after the first combo i threw up. This is not for beginners for sure.

  27. Kody Ramon

    Kody Ramon6 timer siden

    I tried the slick floor hamstring curl but my floor was sticky, sock fell off and my callused heel caught the edge of my cheap hardwood flooring.... I miss the gym 😂

  28. varun bandekar

    varun bandekar6 timer siden

    Just did workout A that was brilliant!!

  29. Volvox

    Volvox6 timer siden

    Challenge: drink a shot whenever he says something like "and finally we wrap it up with..."

  30. itay zalzman

    itay zalzman9 timer siden

    CAN SOMEONE PLEASE HELP ME. So, for example, im doing A1 for 1 minute, and then A2 for 1 minute And A3 without rest between them, and then im going to B1, also without a rest? 2 options: I didnt understans the plan, or i did, and if its the 2 option, may god help us...

  31. Michael Ri

    Michael Ri9 timer siden

    Jeff you are awesome! Thank you.

  32. Rafał Berent

    Rafał Berent10 timer siden

    Hi Jeff, I don't know if you will ever read this, but still I want to share something. As an overweight person I'm very grateful for your videos. Sometimes though there are a lot of explosive movements in your workouts (even at "beginner" level) that my joints can't support. I was wondering if you could share with us low impact home workout similar to this one or the 6 minute fat-loss workout. Huge fan Rafał

  33. Samuel Pacey

    Samuel Pacey10 timer siden

    Only here so my left hand can keep up

  34. Victoria Hilario

    Victoria Hilario10 timer siden

    Home workouts are definitely skyrocketing recently which is awesome! In all this COVID19 crazy, I came across this blog post and would love what you think... Truth is, I need a little help committing to a solid program. I appreciate any and all input!

  35. b. slims

    b. slims10 timer siden

    <a href="#" class="seekto" data-time="135">2:15</a> i would switch the word "combo" to exercise. makes it imply (and I got a bit confused until he verbally explained it) that the round is 6 min instead of 16.

  36. statticaddict8

    statticaddict811 timer siden

    So.. Here's my question, as a SEPERATE COMMENT... When my cardio isn't up to par enough to get through any of these without my heart beating out of my chest, is this a ploy you're using to trick us ego lifters to finally get some real conditioning in, and if so, would a couple months of this compliment getting back to heavy lifting when the time comes? For instance.. I can only get about 6 or 7 pull ups in without stopping to pant and muster up another one at a time for the Minute... When i could get more like 10 when i don't go into it out of breath... Is anything besides my heart going to get stronger doing this? Either way.. I dig it. I feel like it's what I've needed.. Been in the cycle of pain for a while, and doing bodyweight seems real easy to recover and nice and loose and more controlled movement and its only been a week.. I feel like this will compliment my men's league hockey games much more than total beaxst

  37. ZiKi1705

    ZiKi170511 timer siden

    Just watching this made me tired

  38. PRADNYA Talaghatti

    PRADNYA Talaghatti11 timer siden

    Hello sir ,my question is can I do each workout A n B on consecutive days with only 1 round ,instead of doing it on alternate days.Will the overload still be maintained ? 'Cause I wanna workout daily.

  39. Lucky Ali

    Lucky Ali12 timer siden

    You are a Life Saver and a Muscle Saver Jeff..

  40. Josh Tucker Fitness

    Josh Tucker Fitness12 timer siden

    I've started making fitness videos that are inspired by you and it would mean the world to me if you guys can check them out!!

  41. Zahid Rahman

    Zahid Rahman12 timer siden

    why not just do insanity instead ... no equipment and its intensew

  42. pratick jaiswal

    pratick jaiswal13 timer siden

    Is this means total workout 3 days per week ???

  43. Andrew MacLachlan

    Andrew MacLachlan13 timer siden

    Jeff coming in clutch with the home workouts! This man is a motha effing g

  44. Rodrigo Almeida

    Rodrigo Almeida13 timer siden

    Should i do the whole set if i can't do one of the exercises? Like i don't have the pull up bar

  45. Chowder Kowalsky

    Chowder Kowalsky14 timer siden

    check also this one :)

  46. Wae

    Wae16 timer siden

    This is what Uncle Iroh did to get ripped in Book 3.

  47. Randy Bruno-Piverger

    Randy Bruno-Piverger16 timer siden

    Jeff is like that couch that told you you’re all most done about 15 times before you were almost done.

  48. thatsyeezy

    thatsyeezy16 timer siden

    <a href="#" class="seekto" data-time="958">15:58</a>

  49. Alex Diaz

    Alex Diaz16 timer siden

    Not having a pullup bar is frustrating, Chairs are falling over on me, not fun. lol

  50. Alex Diaz

    Alex Diaz16 timer siden

    Had fun trying out the Variable Wall Pushup with socks on getting into position then sliding all the way down once I tried going down. I should have seen it coming but ha it was and thought I would share

  51. Kelly Gjesdal

    Kelly Gjesdal16 timer siden

    ⭐⭐⭐⭐⭐ Holy frickin challenging 👍

  52. jerryflyguy

    jerryflyguy17 timer siden

    so 1 minute per exercise (ie; Sick Floor Bridge Curls for 1 minute, then 1 minute of long leg marches, 1 minute for High Hip Bucks) or 20 seconds per exercise, 1 minute to do all three (combined)?

  53. Billy Bobneck

    Billy Bobneck19 timer siden

    can I do this 5 days a week instead of three or is that not enough rest?

  54. Jaquline Motta

    Jaquline Motta19 timer siden

    Love it😍 Thanks so much🙏

  55. evgenybagi

    evgenybagi19 timer siden

    Why do i always feel like vomiting after doing 5 of these non stop

  56. Daniel Moore

    Daniel Moore19 timer siden

    Thanks for helping add variety to the boredom that is lockdown

  57. Joshua Wolfy

    Joshua Wolfy19 timer siden

    Can we do these exercises every day?

  58. Mona Gamil

    Mona Gamil19 timer siden


  59. John Nycto

    John Nycto19 timer siden

    Jeff: Try to do this for a minute. Me: does 1 rep then rest for 10sec.

  60. André Coelho

    André Coelho20 timer siden

    thank you so much Jeff, you made my quarentene much healthier, joyful! Best wishes from São Paulo

  61. Javier Mario Olmedo

    Javier Mario Olmedo20 timer siden

    Just a question….it´s necessary a previous warm up before working out this home programe?...thanks a lot

  62. ES-II C

    ES-II C20 timer siden

    Thank you for a very informative video. My only question is do we continuously go into the next set? For example, I finish all of workout A, do I immediately repeat at the top, or take a break?

  63. Huda Shayeb

    Huda Shayeb20 timer siden

    when he said perfect he really meant it

  64. H4S4N41N

    H4S4N41N20 timer siden

    Can someone give me an alternate for the chin ups and pull ups cus I don’t have a bar.

  65. Flama741

    Flama74120 timer siden There you go, got you fam

  66. H4S4N41N

    H4S4N41N21 time siden

    This workout is amazing and I thank you for it I’ll start doing it from today but what if I don’t have a bar to do chin ups and pull ups, isn’t there an alternative without a bar or any equipment cus I don’t have one and I can’t purchase one. I would hugely appreciate if you can give me an alternative one without equipment.

  67. Evan Hudson

    Evan Hudson21 time siden

    In these hard times it’s important to remember to do 3 things: 1-Stay isolated 2-Stay Healthy 3-Face pulls

  68. David Herndon

    David Herndon19 timer siden

    Praise Back Guy.

  69. Rosen Petrov

    Rosen Petrov21 time siden

    this is surreal, round one of workout A and i am almost dead. I will stop now and give the virus a chance

  70. HardwareG33k

    HardwareG33k21 time siden

    Can't figure out how to do back widows properly. I feel more engagement in my abs, even though I'm consciously pushing with my elbows. Maybe my upper back is too weak? At what angle should the arms be?

  71. Flama741

    Flama74120 timer siden

    The objective here is to lift your upper body solely by your elbows. I have a feeling you're probbably lifting them by your abs.

  72. Carmen Poon

    Carmen Poon22 timer siden

    I did this with my 13 year old because he refused to do yoga with mom! We both suffered but we suffered together!

  73. funny things

    funny things22 timer siden

    This one is so much better 👍👍

  74. Carmen Elizabeth

    Carmen Elizabeth22 timer siden

    Can everyone stop a like just so that this hopefully gets noticed by the guy that edits or uploads the videos with the description. It'd be so good if you could add timestamps next to the names of the exercises in the description. It's just a little extra but still, we wouldn't need to look for a specific exercise in the whole video and just check for the description with timestamps :). Thanks

  75. Elphilee o

    Elphilee o22 timer siden

    I'm exhausted just watching this, then he said 2 - rounds.


    SARVESH TOMAR22 timer siden

    Six pack baane kiyeya borout or dite kiya lane hi kitni quantity me lane hi

  77. Dom Pellegrini

    Dom Pellegrini22 timer siden

    Simply FANTASTIC! Thank you so much for sharing your experience, unbelievable knowledge, and valuable time. This video is nothing short of BRILLIANT! With all the training videos for sale on TV, THIS ONE should be the one out there! As someone who spends a lot of time on the road this is the Holy Grail of workouts for someone like myself. Thank You

  78. Samuel Patterson_04

    Samuel Patterson_0423 timer siden

    If you still had access to weights would you do this or weight work?

  79. oneprincess777

    oneprincess77723 timer siden

    i think i need a break,........... i feel good sleeping in bed all day long ...

  80. Philip McNiven

    Philip McNiven23 timer siden

    I've been working out for 30 years. Doing this I'm a beginner.

  81. Marvin Dude

    Marvin Dude23 timer siden

    Can i combine this workout with a 40% cut without loosing too much of my gains? I gained like 7 pounds in the last 3 weeks and i wanna get rid of them again. My usual diet is about 40 - 50% cut and it worked fine for me. Note that i lost 30kg over the last year and made significant gains in lean muscle in the same time with my usual workout plan.

  82. raymagedon

    raymagedonDag siden

    Just did it! Good one!!

  83. sh pshsv

    sh pshsvDag siden

    why do i get back pain on long legged marches

  84. Ted Scott

    Ted ScottDag siden

    This man must be protected at all costs

  85. Andrew Nissen

    Andrew NissenDag siden

    The ad I saw before this video was for fried pickles...I'm assuming Jeff is OK with me eating those

  86. Christaki

    ChristakiDag siden

    Thanks, Jeff! 💪

  87. Robby Zoom

    Robby ZoomDag siden

    perfect! needed a homeworkout...tya man -> subbed :D

  88. Josh collins

    Josh collinsDag siden

    I’ve been doing calisthenics for years but there are lots of nice variations here I’ve not come across before. Well done