Simple Workout Routine to Get Ripped at Home

How do you exercise your body? If your answer to that question is “Well, I walk,” you’re not alone. According to a study on fitness trends, 78% of people stroll as a kind of exercise. However, USA Today’s post about whether walking builds muscle confirms that walking alone will not result in a ripped physique. For you to see results, you need to combine walking with other at-home workouts. To see visible results, it’s essential to follow a structured workout routine to get ripped at home, combining walking with strength training, core exercises, and cardio.

In this article, you’ll find the ideal home workout to get ripped. You can follow this plan within the comfort of your own home gym or anywhere that you’ve set aside for working out at home. The home workout plan is made up of upper body, lower body, core, and full body exercises. Depending on your fitness level, you can increase the number of repetitions and rest for shorter periods, e.g. 30 seconds.

Sample Home Workout Routine to Build Muscle

This home workout will help you target all major muscle groups, build muscle, and shed fat. 

Upper Body Workouts: Push-ups and Pull-ups

Push-ups and pull-ups are commonly used to evaluate upper-body muscular endurance, power, and strength, according to this study on velocity and endurance. This is because they effectively target major muscle groups in the upper body. Push-ups recruit the chest, shoulders (especially the anterior deltoids), the triceps, core muscles, and serratus anterior, which is along the sides of your ribcage. Meanwhile, pull-ups engage the upper back, lats, biceps, shoulders (especially the rear deltoids), and forearms. 

Some of the variations of push-ups and pull-ups that work the upper body the most are outlined below.

1) Standard Push-up: 3 sets of 15-20 reps

1. Get into a standard push-up position. Place your hands shoulder-width apart, keep body straight.
2. Lower your chest to the floor, then push back up.

2) Explosive Push-up: 3 sets of 8-12 reps

1. Push off the ground forcefully so your hands leave the floor.
2. Land softly and immediately go into the next push-up.

Catch the workout starting at 4:02 in the video above.

3) Slow Eccentric Push-up: 3 sets of 6-8 reps

1. Lower yourself very slowly, taking 3-5 seconds to reach the bottom.
2. Push back up at a normal pace.

In the video above, jump to 5:03 for the workout.

4) Diamond Push-up: 3 sets of 8-12 reps

1. Form a diamond shape with your hands under your chest.
2. Lower your chest to your hands, then push back up.

In the video above, the workout begins at the 5:40 mark.

5) Wide-grip Pull-up: 3 sets of 6-10 reps

1. When you grip the bar, position your hands wider than shoulder-width apart. Your palms should face away from your body. 
2. Hang with arms fully extended.
3. Pull your chin above the bar, squeezing your shoulder blades together.
4. Lower your body back down in one steady, controlled movement. 

6) Narrow-grip Pull-up: 3 sets of 6-10 reps

1. Grip the bar with hands close together. Your palms should face away from your body. 
2. Hang with arms fully extended.
3. Pull your chest toward the bar, engaging your lower lats.
4. Slowly lower down and repeat.

7) Archer Pull-up: 3 sets of 4-8 reps per side

1. Grip the bar with hands wider than shoulder-width. Your palms should face away from your body. 
2. Pull up toward one hand while the opposite arm remains almost straight.
3. Lower back down and repeat on the other side.
4. Alternate sides with each rep.

Lower Body Workouts: Squats, Lunges, and Deadlifts

Most lower body workouts involve the extension of your hips to a significant extent. In order for you to safely extend your hips during these exercises, your gluteus maximus must be properly activated. Proper glute activation also helps stabilize your pelvis and lower back, reducing the risk of injuries in the knees, hips, and lumbar spine. For these reasons, we selected three of the best exercise categories that guarantee the highest activation of the gluteus maximus, according to science. These are: squats, lunges, and deadlifts. 

1) Narrow Squat: 4 Sets of 15-20 Reps

1. Stand with feet close together, about hip-width apart.
2. Push your hips back and bend your knees to lower into a squat.
3. Keep your chest upright and lower until thighs are parallel to the floor.
4. Press through heels to stand back up.

2) Wide Squat: 4 Sets of 15-20 Reps

1. Stand with feet wider than shoulder-width, toes pointed out.
2. Push your hips back and bend your knees to lower into a squat.
3. Keep your chest upright and lower until thighs are parallel to the floor.
4. Press through heels to return to standing.

Below is a video with the narrow squat beginning at 0:45 and the wide squat kicking off at 1:42.

3) Reverse Lunge: 3 sets of 10-12 reps per leg

1. Stand tall, then step one foot back.
2. Lower your back knee toward the floor while keeping your front knee over the ankle.
3. Push through the front heel to return to the starting position.
4. Alternate legs.

4) Front Lunge: 3 sets of 10-12 reps per leg

1. Stand straight and step one foot forward.
2. Lower your back knee toward the floor while keeping your front knee over the ankle.
3. Push through the front heel to return to the starting position.
4. Alternate legs.

5) Jump Lunge: 3 sets of 10-12 reps per leg

1. Assume a standard lunge position, with one foot forward and one back.
2. Explode upward, switching legs mid-air.
3. Land softly in the opposite lunge position.
4. Repeat, alternating legs.

Fast-forward to 9:29, 11:46, and 12:17 in the video below to start the reverse lunge, front lunge, and jump lunge respectively. 

6) Deadlift with Dumbbells: 4 sets of 8-12 reps

1. Standing with your feet hip-width apart, hold dumbbells in front of your thighs.
2. Push your hips backwards, lowering the dumbbells toward the floor while keeping a flat back.
3. Lower until you feel a stretch in the hamstrings, then squeeze your glutes to return to standing.

7) Bodyweight Deadlift: 4 sets of 12-15 reps

1. Stand with feet hip-width apart, arms at your sides.
2. Stack both palms on top of each other on the back of your head. 
3. Push your hips backwards and lower your upper body toward the floor, keeping a flat back.
4. Continue until you feel your hamstrings, then engage your glutes to return to your starting position in step (b). 

8) Deadlift with Resistance Band: 4 sets of 12-15 reps

1. Stand on the middle of a resistance band, feet hip-width apart.
2. Hold the band handles or loops in each hand, with your arms fully extended.
3. Push your hips backwards, lowering your torso while keeping a flat back.
4. Return to standing by squeezing your glutes and pushing through your heels.

Core Workout

Your core muscles (upper abs, lower abs, and obliques) contribute to stabilizing your spine and aligning your body. A good core workout should strengthen these muscles and enhance their ability to resist the impact of force exerted on them. Based on scientific research, the plank exercise enhances core muscle activity the most. There are different varieties of the plank. Three of them are outlined below. 

1) Plank Leg Raise: 3 sets of 10-15 reps per leg

1. Start in a high plank position, hands under shoulders, body straight.
2. Lift your left leg off the ground, keeping it straight, and hold briefly.
3. Lower your left leg back down and switch to your right leg.
4. Alternate legs for the desired number of repetitions.

2) Plank Shoulder Tap: 3 sets of 20 taps (10 per side)

1. Begin in a high plank position, hands under shoulders, body straight.
2. Lift one hand and tap the opposite shoulder while keeping your core tight.
3. Return the hand to the floor and switch sides.
4. Alternate taps, minimizing hip movement.

3) Elbow Plank: 3 sets of 30-45 seconds hold

1. Position yourself on the floor, resting on your forearms with elbows under shoulders.
2. Extend your legs straight back, balancing on your toes.
3. Keep your body in a straight line from head to heels.
4. Hold the position, engaging your core throughout.

Below, the video shows the plank leg raise, the plank shoulder tap, and the elbow plank beginning at 0:14, 0:45, and 4:40.

Full-body Exercise (Burpee): 4 sets of 12-15 reps

The burpee is one of the most effective exercises for improving cardio fitness. For one, burpees burn belly fat. One minute of burpees can help you burn between 8 and 12 calories, depending on your speed and gender. Besides burning calories, burpees also help to strengthen your core. 

How to Do Burpees

1. Stand with your feet shoulder-width apart.  
2. Bend your knees and push your hips back to lower into a squat, placing your hands on the floor.  
3. Jump your feet back, extending your legs to get into a high plank position, with your body in a straight line.  
4. Perform a push-up, then return to the high plank.  
5. Jump your feet forward, landing back in the squat position.  
6. Jump straight up, reaching your arms overhead.  
7. Land softly and repeat the movement.

Weekly Fitness Plan to Get Ripped at Home for Beginners

• Monday: 3-4 upper body exercises, rest for 60-90 seconds between sets. 
• Tuesday: 3-4 lower body exercises, rest for 60-90 seconds between sets. 
• Wednesday: 3-4 core exercises, rest for 60-90 seconds between sets. 
• Thursday: Full-body workout.
• Friday: 3-4 upper body exercises, rest for 60-90 seconds between sets. 
• Saturday: 3-4 lower body exercises, rest for 60-90 seconds between sets. 
• Sunday: Rest and do some light stretching. 

Home Workout to Get Ripped: Conclusion 

As you can see, you don’t need a gym to get jacked. You don’t even need a weight bench, any special seat, or any fancy equipment. If you consistently practice the home workouts discussed in this article, you’ll start to see results within one month. Finally, don’t forget your rest days and intervals.