Best Home Workouts for Muscle Gain in 2026

Updated January 2026

Achieving muscle gain from the comfort of your home is easier than ever with the right workouts. In 2026, home workouts are not just convenient; they can also be highly effective. Below are the best home workouts tailored for muscle gain, ensuring you can bulk up without breaking the bank or leaving your living room!

1. Bodyweight Squats

• Sets: 3
• Reps: 15-20
• Duration: 30 seconds rest between sets
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~200 per hour

2. Push-Ups

• Sets: 4
• Reps: 10-15
• Duration: 1 minute rest between sets
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~300 per hour

3. Dumbbell Deadlifts

• Sets: 4
• Reps: 12
• Duration: 1 minute rest between sets
• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: ~250 per hour

4. Resistance Band Rows

• Sets: 3
• Reps: 15
• Duration: 30 seconds rest between sets
• Equipment Needed: Resistance bands
• Difficulty Level: Beginner
• Calories Burned: ~200 per hour

5. Plank to Push-Up

• Sets: 3
• Reps: 10
• Duration: 30 seconds rest between sets
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~300 per hour

6. Lunges

• Sets: 3
• Reps: 12-15 (each leg)
• Duration: 1 minute rest between sets
• Equipment Needed: None (optional weights)
• Difficulty Level: Beginner
• Calories Burned: ~250 per hour

7. Dumbbell Bench Press

• Sets: 4
• Reps: 10-12
• Duration: 1 minute rest between sets
• Equipment Needed: Dumbbells, bench (or floor)
• Difficulty Level: Intermediate
• Calories Burned: ~300 per hour

8. Burpees

• Sets: 3
• Reps: 10
• Duration: 1 minute rest between sets
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: ~400 per hour

9. Mountain Climbers

• Sets: 3
• Duration: 30 seconds per set
• Rest: 30 seconds between sets
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~300 per hour

10. Core Circuit (Plank, Side Plank, Bicycle Crunches)

• Sets: 3
• Duration: 30 seconds each exercise, 15 seconds rest
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~200 per hour

Summary Table of Home Workouts for Muscle Gain

| Workout | Sets | Reps | Duration | Equipment Needed | Difficulty Level | Calories Burned | |-----------------------|------|--------------|--------------|----------------------|------------------|------------------| | Bodyweight Squats | 3 | 15-20 | 30s rest | None | Beginner | 200/hour | | Push-Ups | 4 | 10-15 | 1m rest | None | Intermediate | 300/hour | | Dumbbell Deadlifts | 4 | 12 | 1m rest | Dumbbells | Intermediate | 250/hour | | Resistance Band Rows | 3 | 15 | 30s rest | Resistance bands | Beginner | 200/hour | | Plank to Push-Up | 3 | 10 | 30s rest | None | Intermediate | 300/hour | | Lunges | 3 | 12-15 (each leg) | 1m rest | None (optional weights)| Beginner | 250/hour | | Dumbbell Bench Press | 4 | 10-12 | 1m rest | Dumbbells, bench | Intermediate | 300/hour | | Burpees | 3 | 10 | 1m rest | None | Advanced | 400/hour | | Mountain Climbers | 3 | N/A | 30s | None | Intermediate | 300/hour | | Core Circuit | 3 | N/A | 30s each | None | Beginner | 200/hour |

Why Choose HipTrain for Your Home Workouts?

When it comes to personalized fitness, HipTrain stands out among affordable personal training options. With live 1-on-1 video sessions, you’ll receive tailored workouts that fit your schedule and fitness level. Plus, our certified trainers are ready to help you maximize your muscle gain journey right from home.

Did you know that HipTrain is HSA/FSA approved for eligible expenses? This means you can invest in your health without the financial burden.