I've done solely home bodyweight routine for 3 months now.
I started with an upper body/lower body split, working out 6 days a week, but as I was also on a calorie deficit (trying to lose body fat at the same time as gain strength) I was getting burned out. So I switched to a Push/Pull/Legs x2 routine, so each group of muscles were only done 2x a week instead of 3x.
The equipment:
- a pull-up bar cost me £25
- resistance bands - I purchased 2x Purple (Large), 1x Small (Red) 1x Extra small (yellow), cost me about £20. The resistance bands were used to either give me assist on pull-ups, pistol squats, used as resistance in push-ups, shoulder press, lateral raises etc.
My routine was something like this: For all exercises I did 4 sets, and reps from 5 reps to 10. I started at 5 reps, worked my way up to 10, on all sets, before increasing the resistance/decreasing the assistance and starting at 5 reps again. Use as many bands as you require to get the right level of assistance/resistance.
I found this routine on Reddit, which worked wonders:
Push-day:
Push-ups, with resistance bands (youtube resistance band push-ups for example of how to do this)
Shoulder press with resistance bands (same as above, youtube resistance band shoulder press), can move to a single arm variant when it gets too easy
Lateral raises with resistance bands, hold one end of the resistance band down with the opposite foot, then typical lateral raise movement with the other end
Pull-day:
Pullups/chin-ups (rotate, chins important for biceps) with resistance bands used for assist (tie the resistance band around the pull-up bar in a loop-knot, put one foot/knee through the loop to give you assist)
Bent over rows with the resistance bands as your resistance. Hold one end of the loop down with both your feet, about shoulder width apart, lift the other end of the band(s) toward your stomach whilst bent over.
Inverted rows, using a broom (or the long bar part of your pullup bar) placed between two chairs
Leg day/ab day:
Resistance band aided
pistol squats, I did this by using the resistance bands tied around my pull-up bar in the same manner as with pull-ups assistance, but instead of putting one knee through them put both legs through them (well, sat my bum back through the loop of the bands) so they are supporting you from underneath (placed just under your bum). Start with just regular bodyweight squats if the pistol squat with all bands as assistance is too difficult.
Edge of bedframe/steps
Calf-raises using a backpack filled with whatever heavy stuff you can find at home (I used bags of rice)
Knee-raises using the pullup bar, with the resistance bands tied to something behind me and put around my ankles, so it gives me resistance as my legs are coming up (works abs)
Planks/
side-planks hold for as long as you can
Hamstring curls - lay down on the floor on your back, with your bum raised, one leg used as support, and (whilst wearing socks on a wooden floor or having something underneath your feet that is slippery), extend one foot out and then bring it back in towards you, all whilst your working foot/heel are still touching the floor. This works your
hamstrings and glutes, and you can make this harder by tying resistance bands to a heavy object/door handle and putting the foot you are working through them to add resistance. (Here's a 2 legged example:
https://www.youtube.com/watch?v=oimeUrwxEo0)
This routine will work all your major muscles. Shoulders (all 3 sides, front, back, side), your back, your chest, your biceps and triceps, abs (plus obliques), all of your legs etc. Anything specific you want to work that isn't covered can just be added on.
