Home Workouts

Upper and Lower Body Workouts
Equipment needed: Gymnastic Rings/Pull-up bar and resistance bands. *Available on lazada.

Upper Body Workout:

Spoiler: Exercises

Requires rings

1. Ring Chin Ups - 4 sets / 10 reps / 2-3 minute rest between sets. Primarily works the the back/lats - shoulders - biceps. For more lower trap / less bicep involvement use the overhand pull-up grip.
2. Ring Dips - 4 sets / 10 reps / 2-3 minute rest. Triceps - delts - lower chest.
3. Ring Rows - 4 sets / 10 reps / 2-3 minute rest. Lats - rhomboids - traps - biceps
4. Ring Close Grip Pushups - 4 sets / 10 reps / 2-3 minute rest. Chest - triceps.
5. Ring Front Raise and Reverse Flies - 3 sets / 10 reps / 1-2 minute rest (Combination set - I do 1 rep front raise immediately followed by 1 rep reverse fly, 20 total reps per set.) Front and rear delts - rhomboids.
6. *Ring bicep curl - 3 sets / 10 reps / 1 minute rest. Biceps
7. *Ring tricep extensions - 3 sets / 10 reps / 1 minute rest. Triceps

*6 and 7 are a "super set"; complete one exercise, rest 1 minute, complete next exercise, rest 1 minute, go back to the first exercise, repeat.

All of these exercises can be made easier or harder by lowering the percentage of the bodyweight you are using (usually by changing your angle to the ground with rings or by using bands to help you up) or by adding weight (weight belt or loaded backpack).

Rings/pull-up bar exercises can also be replaced with resistance band variation of these exercises if bodyweight is too much.

You can also just do pushups from the ground. Rows, raises, curls and extensions can be done using something heavy. I just prefer the rings because I have them, they simplify my setup, and don't require me to pull out (and then clean) a mat.

Lower Body Workout:

Spoiler: Exercises

Admittedly, I don't have a good home lower body workout. This is mostly my gf's exercises, though I have adjusted to not be so glute dominant. I have yet to find a good alternative to deadlifts, my favorite lift. You can do good mornings, Romanian Deadlifts and glute ham raises to get the same hypertrophic effect but no single exercise can replace barbell deadlift. Banded deadlifts just don't cut it for me. Lower body bodyweight workouts suck just suck.

1. Bodyweight/Banded/Backpack/SO Squats - 4 sets / 10-15 reps / 2-3 minute rest between sets. Quads - Back - Glutes.
2. Sumo Deadlift With Bands - 4 sets / 10-15 reps / 2-3 minute rest. Entire posterior chain.
3. Single Leg Glute Bridge - 4 sets / 10-15 reps / 2 minute rest. Glutes - hamstrings
4. Bulgarian Split Squats - 4 sets /10-15 reps / 1 minute rest between each leg. Quads - Glutes (The further out your front leg is from your center of gravity the more glutes are involved, the closer it is the more quads are used.) Note: careful with these, they take balance and coordination and they will have you hating life for the next 3-7 days if you overdo it. Do not start these with anything more than bodyweight. I apologize in advance. Can be substituted with walking lunges if coordination is an issue.
5. Glute Kickbacks - 4 sets / 10 -15 reps / 30 second rest between each leg. Glutes
6. Thigh Abductor (Seated or lying if you have bands, standing if you don't) 4 sets / 10-15 reps / 30 second rest between each leg. Glutes - TFL
7. Rear Lunge - 4 sets / 10-15 reps / 60 second rest between each leg. Hamstrings - quads - glutes - hamstrings.
8. Single Leg Calf Raises (on ledge/stairs) - 4 sets / 15-20 reps / 30 second rest between each leg. Calf muscles

Resistance bands or a loaded backpack can be used with most these to progress.

These two workouts will get the job done in a pinch and should build muscle for beginners and intermediate if each set is taken near failure (2-3 reps shy of failure is best for muscle growth and recovery time). The upper and lower body workouts should be done twice per week each for beginners, maybe 3 times per week for intermediate.

YouTube can show you the proper form for all these exercises.

Running out of characters so here is a video for a no equipment home workout:

Doesn't look fun. I hate tabata/HIIT workouts.

 

3 times per week for each workout (with this split) would be optimal. Anything more than that is "junk volume" and would go well over the maximum recoverable volume, interfering with a person's ability to repair the damage they have accumulated. (Muscle is not built while you are lifting but while your body repairs itself.) Research shows that working out a muscle group twice per week (between 10-20 sets each muscle group) is what's optimal.

Proper rest periods are also important for muscle growth as total volume lifted and time under tension is much more important than just getting your heart pumping or getting a metabolic burn. If you don't give your muscles enough time to rest your performance will suffer and volume will go down. Of course, if your goal is cardiovascular health then by all means, go for the shorter rest periods (tabata/HIIT style workouts) but if hypertrophy and weight loss is the goal then short test periods are not the way to go.

If time is an issue then everything in the OP can be grouped into super sets since they are antagonist muscle groups (back - chest, front delts - rear delts, biceps - triceps...push-pull). Exercise 1 and 2, 3 and 4, 5 and 6, 7 and 8 can be done with a super set, cutting rest periods in half.

 

That would depend on the person's body weight and their level of fitness. If a 200kg guy can do 10 regular pushups and 10 pullups that would be extremely impressive. During a regular pushups with toes on the ground you are lifting around 70% of your bodyweight (75% at the bottom - 69% at the top). The goal shouldn't be to just do the same 40 pushups every workout and never progress. Progressive overload needs to be applied to every exercise. Example: once you can hit 10 pushups for each set weight or resistance bands should be added to stimulate more growth and progress the exercise, then when you can hit 10 reps each set with the new weight more weight should be added. Same with every exercise.

As for bodyweight vs traditional weights: your muscles don't know the difference. 80kg of bodyweight is the same as 80kg of plates. Sure, IMO it isn't as rewarding as lifting with a barbell but it gets the job done all the same. There are plenty of guys out there that get completely jacked with nothing more than calisthenics.

*He recommends even longer rest periods of 2-5 minutes in the description.

 

There is a bunch of counterproductive behavior in the gyms: Spending more time on the phone than lifting weight, "bro splits" (chest/back/shoulders/arms/legs specific days once per week), terrible form, CrossFit (which is just bad form on purpose), excessive cardio, very short rest periods, ego lifting/partial reps, improper use of machines, horrible split/exercise sequencing, etc. A lack of progress is almost always due to ignorance of proper lifting practices, bad nutrition, or both.

I strictly use science/evidence based lifting and nutritional practices (though I choose to ignore the chapters on alcohol consumption) and I have seen nothing but progress when it comes to weight loss and muscle gain. Seeing this progress happen over the course of days/weeks really helps keep the motivation high.