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
    ABS x 2 ROUNDS
    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.
    Build Muscle in 90 Days -
    Subscribe to this channel here -


    ATHLEAN-X™  Vor 13 Tage +1567

    *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!

    • kldodo
      kldodo Vor 5 Stunden

      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!

    • R Y
      R Y Vor 13 Stunden

      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

    • Jordan Murray
      Jordan Murray Vor Tag

      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.

    • Nikola Zivkovic
      Nikola Zivkovic Vor Tag

      Question: ive tried advanced version then i went into a slide to beginer version but without any rest for 16min of this , well , lets call it ultraset , quality goes WAAAAAAY down after first few min , no matter how hard i focus.Quality is something i am always worried about and i am not exactly a begginer here , but i can not possibly follow trough that , would it be ok if after combo (3min) i made a bit of a break so i can gather some focus on doing the exercises right way - i mean i obviously have a lot of time now so 2 hour workout with breaks and even 4 ultrasets isnt a problem but the rest time for me really is , ive never trained with no rest and its really exhausting , phisically yes but much more mentaly. For me its even new and quite challenging to be under tension for 3 min straight
      Jeff , Jessie or anyone else who have any sort of suggestion please reply

    • Senpai Soldier
      Senpai Soldier Vor Tag

      Advice if no pullup bar and no space to balance a bar on 2 chairs or couches?

  • Chowder Kowalsky
    Chowder Kowalsky Vor 5 Stunden

    check also this one :)

  • Wae
    Wae Vor 6 Stunden

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

  • Randy Bruno-Piverger
    Randy Bruno-Piverger Vor 6 Stunden

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

  • thatsyeezy
    thatsyeezy Vor 6 Stunden


  • Alex Diaz
    Alex Diaz Vor 6 Stunden

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

  • Alex Diaz
    Alex Diaz Vor 6 Stunden

    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

  • Kelly Gjesdal
    Kelly Gjesdal Vor 6 Stunden

    Holy frickin challenging 👍

  • jerryflyguy
    jerryflyguy Vor 7 Stunden

    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)?

  • Billy Bobneck
    Billy Bobneck Vor 9 Stunden

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

  • Jaquline Motta
    Jaquline Motta Vor 9 Stunden

    Love it😍 Thanks so much🙏

  • evgenybagi
    evgenybagi Vor 9 Stunden

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

  • Daniel Moore
    Daniel Moore Vor 9 Stunden

    Thanks for helping add variety to the boredom that is lockdown

  • Joshua Wolfy
    Joshua Wolfy Vor 9 Stunden

    Can we do these exercises every day?

  • Mona Gamil
    Mona Gamil Vor 10 Stunden


  • John Nycto
    John Nycto Vor 10 Stunden

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

  • André Coelho
    André Coelho Vor 10 Stunden

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

  • Javier Mario Olmedo
    Javier Mario Olmedo Vor 10 Stunden

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

  • ES-II C
    ES-II C Vor 10 Stunden

    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?

  • Huda Shayeb
    Huda Shayeb Vor 10 Stunden

    when he said perfect he really meant it

  • H4S4N41N
    H4S4N41N Vor 11 Stunden

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

    • Flama741
      Flama741 Vor 11 Stunden There you go, got you fam

  • H4S4N41N
    H4S4N41N Vor 11 Stunden +1

    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.

  • Evan Hudson
    Evan Hudson Vor 11 Stunden +6

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

  • Rosen Petrov
    Rosen Petrov Vor 11 Stunden

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

  • HardwareG33k
    HardwareG33k Vor 12 Stunden

    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?

    • Flama741
      Flama741 Vor 10 Stunden

      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.

  • Carmen Poon
    Carmen Poon Vor 12 Stunden

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

  • funny things
    funny things Vor 12 Stunden

    This one is so much better 👍👍

  • Carmen Elizabeth
    Carmen Elizabeth Vor 12 Stunden

    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 :).

  • Elphilee o
    Elphilee o Vor 12 Stunden

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

    SARVESH TOMAR Vor 12 Stunden

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

  • Dom Pellegrini
    Dom Pellegrini Vor 13 Stunden

    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

  • Samuel Patterson_04
    Samuel Patterson_04 Vor 13 Stunden

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

  • oneprincess777
    oneprincess777 Vor 13 Stunden

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

  • Philip McNiven
    Philip McNiven Vor 13 Stunden

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

  • Marvin Dude
    Marvin Dude Vor 14 Stunden +1

    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.

  • raymagedon
    raymagedon Vor 14 Stunden

    Just did it! Good one!!

  • sh pshsv
    sh pshsv Vor 14 Stunden

    why do i get back pain on long legged marches

  • Ted Scott
    Ted Scott Vor 14 Stunden

    This man must be protected at all costs

  • Andrew Nissen
    Andrew Nissen Vor 14 Stunden

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

  • Christaki
    Christaki Vor 15 Stunden

    Thanks, Jeff! 💪

  • Robby Zoom
    Robby Zoom Vor 15 Stunden

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

  • Josh collins
    Josh collins Vor 15 Stunden

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

  • Ismael Santillan
    Ismael Santillan Vor 15 Stunden

    OMG Jeff!!! I did workout A. Its a killer! I'm in pretty good shape (at least i thought i was). by round 1 I was soaked in sweat. Only did 2 rounds. My wife did all 3 no problem.! My buttocks are soar. Loved it. Im very soar. But I'll keep going. Gotta get in shape and stay fit during this quarantine. Thanks for the tips and workouts.

  • Im Kieth
    Im Kieth Vor 16 Stunden +1

    Day 1:✔️ (1 day rest only, i want fast progress)
    Day 2:✔️
    Day 3:✔️
    Day 4:

  • antoine malone jr
    antoine malone jr Vor 17 Stunden

    I did 2 box squats and on the 3rd on my way down I just sat on the couch for the rest of the night and watched tv. Workout complete!

  • danny mcnab
    danny mcnab Vor 17 Stunden +1

    Corona didn’t bring me here.
    Jeff did.

  • Naum Apostol
    Naum Apostol Vor 17 Stunden

    Workout B
    10:45 - 1A Slick Floor Bridge Curls
    11:15 - 1B Long Leg Marches
    11:38 - 1C High Hip Bucks
    11:57 - 2A Variable Wall Pushups/Decline Knee Flat Pushups
    12:34 - 2B Alt. BW Side Lateral Raises
    13:08 - 2C BW Triceps Extensions
    13:27 - 3A Alt. Crossover Step Ups
    13:46 - 3B Alt. Reverse Lunges
    14:03 - 3C Split Squat Jumps
    14:15 - 4A Chinups
    14:34 - 4B Inverted Rows
    14:52 - 4C Back Widows
    15:08 - 5A Ab Halos
    15:23 - 5B V-up Tucks
    15:32 - 5C Sit-up Elbow Thrusts
    15:43 - 6 Reverse Hypers

  • Tajuan Griffin
    Tajuan Griffin Vor 17 Stunden

    Can you do a total body workout for people who have dumbbells at home?

  • Markus Trinh
    Markus Trinh Vor 18 Stunden

    OK so I don't rly get it. One combo for 1 minute, Cool. That means each exercise will be done for 20sec?

  • Miloš Stanković
    Miloš Stanković Vor 18 Stunden

    I tried this workout and i have to admit it is perfect for me. I'm trying go train for a long time, but i always had strugle with beggining and finding what is the best workout for me. I found it and i have to say thank you for sharing this. But also i have a question. Do i need to add cardio to the mix, for example shadow boxing for 3 minutes per round?

  • Aline Da Rocha
    Aline Da Rocha Vor 18 Stunden

    Brasil Fitness Flexível

  • James Aldridge
    James Aldridge Vor 18 Stunden

    on average ..what is the calorie burn on each workout

  • Sithabarampillai Mani
    Sithabarampillai Mani Vor 19 Stunden

    Can a 15 year boy do bodyweight exercises to gain muscle

  • flynn murray
    flynn murray Vor 19 Stunden

    Always on the ball, love this channel

  • Andre Mercanzini
    Andre Mercanzini Vor 19 Stunden

    Thanks Jeff, you are the master. It is great to have these workouts designed by you to keep us fit during this difficult time.

  • chinedu edeh
    chinedu edeh Vor 19 Stunden

    Thank you Sir!!!

  • Aris Aslani
    Aris Aslani Vor 19 Stunden

    Man I remember when he used to have under 1 million subscribers. Glad I found him early in my lifting journey otherwise I would have had listened to alot of bullshit out there. Thanks Jeff 💪

  • Kerim C
    Kerim C Vor 20 Stunden

    In 5:22, his knees looks like seperated from the floor. Is there some device to keep him up like that or do my eyes fool me?

  • The Guardian
    The Guardian Vor 20 Stunden

    Thanks, Jeff.

  • Fritz Ramos
    Fritz Ramos Vor 20 Stunden

    Thanks for making this!!!

  • kandr lopio
    kandr lopio Vor 20 Stunden

    jeff would you please help?
    I'm confused ,do I do 1 minute per exercise for example : 1 minute for pullups , or 1 minute for the whole combo because im really lost, im used to how many reps not how much time in an exercise?
    and also is there a replacement for the excercises that include bars like the pullups because theres nothing in my house that does the trick ,thank you so much for everything youre doing. youre the boss🙏

  • Gyswandir
    Gyswandir Vor 21 Stunde

    Frankly, would be great if you could post a video, where you do all the reps for all the exercises that I could use while doing the workout as a way to guide me and motivation as well. Probably one for beginner and another for advanced would be best.

  • Hassan Abderahman
    Hassan Abderahman Vor 23 Stunden +2

    Surgeon: We’re trying a new procedure today Me: What do you mean? Surgeon: This time it’ll 0:39

  • JaeynamitE
    JaeynamitE Vor 23 Stunden

    This exercises are so bad. My potato body is all sore after trying exercise A. And I even did it only 45 secs per exercise. Now only my fingers can move freely😆😆😆. Thanks Jeff

  • Axel Niesczeri
    Axel Niesczeri Vor 23 Stunden

    It would be great if you could do a video of these exercises being done one after the other. While your explanations are great, it’s difficult for me because I have to re-trace my steps, trying to do them as shown, so for me, a lot of starting and stopping. I’d like to follow along, trying to get it right while watching you. And then not dying. Just a thought.

  • vivek
    vivek Vor 23 Stunden

    Please review this

  • Visencere
    Visencere Vor Tag

    Hey guys, i got very confused from the video, I guess because my English is not that good, but i have a question.
    So for example, let’s take 1 1/2 bottomed out squats do i have to do it for one minute and then no rest go to the jump squats ?
    Or do i do the entire Anterior Lower section for the minute, that being 20 second on 1 1/2 bottom squats and other exercise in that section.
    Also can i have a rest between the sections ?

    • Visencere
      Visencere Vor 14 Stunden +1

      Santino thanks !

    • Santino
      Santino Vor 23 Stunden +1

      Yes, each exercise is 1 minute, so 3 minutes total for each set. You can rest between each set if you need to but since it is all body weight try to get as little rest as possible.

  • Evan Richards
    Evan Richards Vor Tag

    You know you are allowed to go outside right? lol
    You just aren't allowed to go into public.
    Man this guy isn't very smart. Must be all of that dairy he drinks that's turned his brain into a cow's brain. duuuuh

    • Kat L
      Kat L Vor 23 Stunden

      You're an idiot, we are supposed to stay home for the most part. It's called a quarantine for a reason. There are people in some areas like Italy where they are extremely restricted to leaving their home. Yes we can go outside but like you said not in public so there really isn't a lot of options to do this workout other than home. Do it outside if you want.

    • Santino
      Santino Vor 23 Stunden

      "This guy isn't very smart" lol has a Masters in Physical Therapy and Bachelor of Science in Physioneurobiology.
      So just go outside and do this workout? Or do something else? Nobody said you had to stay inside to do this dummy. I actually can't tell if you're trolling tho sooo

  • Chris Versteegen

    Jeff/anyone know what exercises I can substitute these squats and their variations for? I have a 5mm tear in the front labrum of my right hip, and squats or any exercises that bring the knee towards the chest cause pain.
    I know deadlifts are a good sub in some cases, but that's hard to achieve without lots of weight.
    Appreciate any replies :)

  • karan data
    karan data Vor Tag +1

    Me:Time for first exercise
    lungs have left the chat

  • Hoàng Tuấn
    Hoàng Tuấn Vor Tag

    Thanks and love you channel. :) From Vietnam ;)

  • jenae turner
    jenae turner Vor Tag

    *watches while shoving cheese puffs in my mouth

  • Derson Nett
    Derson Nett Vor Tag

    I'm gassed out after one combo, am I really that out of shape?

  • Benjamin So
    Benjamin So Vor Tag

    The best and worst part is that every workout is a leg day...

  • Joe Mama RC
    Joe Mama RC Vor Tag


  • Jose Ruiz
    Jose Ruiz Vor Tag

    One minute per 3 exercises or per exercise?

    • Santino
      Santino Vor 23 Stunden

      per exercise

  • Mohamed Hussen
    Mohamed Hussen Vor Tag

    Jeff da real 🐐

  • Joyful Matty-boy

    I feel like my chest isn't as tired from the workout as the rest of the body. Maybe one more set of pushups would fix it?

  • Myhand Hurts
    Myhand Hurts Vor Tag

    Anyone notice when he did the Back Widows how his traps sectionally clenched like a machine locking armor plates in place?
    We all know what im implying..

  • Edwin Fairbrother

    Hey Jeff, I need a replacement for semi heavy deadlift and squats. I don't have a big American house though lol