Full Body Workout for Men to Do at Home
- fitnessguidezblog7
- Jun 2, 2025
- 3 min read
Full Body Workout for Men to Do at Home: A Beginner’s Guide
Starting a workout at home is easy and helpful. It's great for men who want to get stronger, have more energy, and stay healthy without going to the gym. This guide will show you a full-body workout that is simple and good for beginners. Each move is explained so you can do it safely and with confidence.
Why Do a Full Body Workout at Home?
Easy to Do: No need to travel or wait for gym machines.
Time-Saving: You work on all body parts in one workout.
Flexible: Do it 2–3 times a week, with rest days in between.
Low Equipment: You only need dumbbells and your body weight.
What You Need
A pair of light dumbbells (you can get heavier ones later)
A bench or sturdy chair (optional)
Enough space to move around
Workout Plan
Do this workout 2–3 times each week. Rest for 60–90 seconds between sets. Start with 2–3 sets of each exercise. Try doing 6–12 reps per set, based on your strength.
1. Dumbbell Squats (Legs)
Works: Thighs, glutes, core
How to do it:
Stand with feet shoulder-width apart, holding dumbbells at your sides.
Keep your chest up and your back straight.
Bend your knees and lower your body like sitting on a chair.
Go down until your thighs are level with the floor.
Push back up to stand.
Tip: Don’t let your knees go past your toes.
2. Standing Dumbbell Shoulder Press (Shoulders)
Works: Shoulders, arms, upper chest
How to do it:
Stand with dumbbells at shoulder height, palms facing forward.
Keep your core tight and back straight.
Press the dumbbells up above your head.
Lower them slowly back to your shoulders.
Tip: Don’t arch your lower back.
3. Dumbbell Lunges (Legs + Balance)
Works: Thighs, glutes, calves, core
How to do it:
Hold dumbbells at your sides and stand tall.
Step forward with one leg and lower your body.
Your front thigh should be level with the floor.
Push back to the start position and switch legs.
Tip: Keep your back straight and look forward.
4. Dumbbell Romanian Deadlift (Hamstrings & Glutes)
Works: Back of thighs, glutes, lower back
How to do it:
Hold dumbbells in front of your thighs.
Stand with knees slightly bent.
Keep your back straight and bend at the hips.
Lower the dumbbells down your legs.
Stop when you feel a stretch, then return to standing.
Tip: Don’t round your back.
5. Dumbbell Upright Row (Shoulders & Upper Back)
Works: Shoulders, traps, upper back
How to do it:
Hold dumbbells in front of your thighs.
Pull them up to your chin, elbows higher than wrists.
Pause, then lower them slowly.
Tip: Move slowly and don’t jerk the weights.
6. Lateral Raises (Shoulders)
Works: Side shoulders
How to do it:
Hold dumbbells at your sides.
Keep a small bend in your elbows.
Raise your arms to the sides until they are level with the floor.
Lower slowly.
Tip: Use light weights and avoid swinging.
7. Seated Calf Raises (Calves)
Works: Calf muscles
How to do it:
Sit on a chair or bench with your feet flat.
Place a dumbbell on your knees.
Raise your heels as high as possible.
Pause, then lower your heels.
Tip: Go slowly to feel the muscle working.
8. Crunches with Legs Up (Abs)
Works: Front abs
How to do it:
Lie on your back with legs bent and feet off the ground.
Place hands behind your head or on your chest.
Lift your upper back off the floor.
Pause at the top, then lower back down.
Tip: Use your abs, not your neck, to lift.
Final Tips for Success
Warm up before you start (light cardio or stretching).
Always use good form to stay safe.
Start with light weights and increase slowly.
Do the workout 2–3 times each week.
Eat healthy food and drink enough water.
This full-body workout is great for beginners at home. If you stay consistent and use good form, you will get stronger and feel better soon!
Join our newsletter:
🔥 Ready to Elevate Your Fitness Journey? Join My Exclusive Newsletter! 🔥
Imagine unlocking a vault of game-changing fitness insights, keto-friendly recipes, and motivation that fuels your transformation—straight to your inbox. 🚀
As a dedicated fitness coach and motivational expert, I’m here to empower you with expert tips, exclusive workout routines, and secret hacks that will keep you on track and thriving. Whether you’re crushing your keto goals or sculpting your dream physique, this newsletter is your weekly dose of inspiration and strategy to keep you unstoppable.
Don’t miss out on insider-only content and exclusive resources tailored just for you. Tap below and let’s dominate this fitness journey together! 💪🔥
