Home Workout Routine For Skinny Guys

Home Workout Routine For Skinny Guys

Gaining muscle and adding size to your frame can be a challenging task, especially for skinny guys. However, with the right workout routine, consistency, and dedication, you can achieve your desired muscular physique. In this article, we will explore a home workout routine specifically designed for skinny guys who want to build muscle and increase their strength.

Benefits of Home Workouts

Before diving into the workout routine, let’s take a look at some of the benefits of working out at home:

  • Convenience: Working out at home eliminates the need to travel to the gym, saving you time and money.
  • Privacy: Some individuals may feel more comfortable working out in the privacy of their own homes.
  • No equipment limitations: With the right knowledge, you can achieve a great workout using your body weight and minimal equipment.
  • Saves money: Canceling your gym membership can save you a significant amount of money in the long run.

Warm-Up Routine

A proper warm-up is essential before starting any workout routine. It helps to increase blood flow, elevate body temperature, and prepare your muscles for the upcoming exercises. Here’s a simple warm-up routine you can perform at home:

1. Jumping Jacks (2 sets of 15 reps)

Jumping jacks are a great way to warm up the entire body. Start with your feet together and arms at your sides. Jump, spreading your feet wider than shoulder-width and bringing your arms above your head. Jump again, returning to the starting position.

2. High Knees (2 sets of 20 reps)

Stand with your feet hip-width apart. Lift your knees towards your chest, alternating between legs. Swing your arms as if running. Try to keep a brisk pace to elevate your heart rate.

3. Arm Circles (2 sets of 15 reps)

Extend your arms out to the sides, parallel to the floor. Make small circles with your arms, gradually increasing the size of the circles. After 15 reps, switch directions and repeat.

4. Squats (2 sets of 15 reps)

Stand with your feet shoulder-width apart. Lower your body into a squat position, keeping your chest up and knees in line with your toes. Push through your heels to return to the starting position.

Home Workout Routine for Skinny Guys

Now that you’re warmed up, it’s time to jump into the main workout routine. This routine consists of compound exercises targeting major muscle groups, allowing you to maximize your workout efficiency. Perform each exercise for the prescribed number of sets and reps, taking adequate rest between sets.

1. Push-ups (3 sets of 10-12 reps)

Begin in a high plank position, with your hands slightly wider than shoulder-width apart. Lower your body until your chest touches the floor, then push back up to the starting position. Focus on maintaining proper form and engaging your chest, shoulders, and triceps.

2. Squats (3 sets of 10-12 reps)

Stand with your feet shoulder-width apart. Lower your body into a squat position, keeping your chest up and knees in line with your toes. Push through your heels to return to the starting position. Squats target your quads, glutes, and hamstrings.

3. Dumbbell Shoulder Press (3 sets of 10-12 reps)

Hold a dumbbell in each hand at shoulder level, palms facing forward. Press the dumbbells overhead until your arms are fully extended. Lower them back to shoulder level and repeat. This exercise targets your shoulders and triceps.

4. Bent-over Rows (3 sets of 10-12 reps)

Hold a dumbbell in each hand, palms facing your torso. Bend forward at the hips, keeping your back flat and knees slightly bent. Pull the dumbbells up towards your chest, squeezing your shoulder blades together. Lower the dumbbells back down and repeat. This exercise targets your back and biceps.

5. Lunges (3 sets of 10-12 reps per leg)

Stand with your feet hip-width apart. Take a large step forward with your right leg, lowering your body until your right knee forms a 90-degree angle. Push through your right heel to return to the starting position. Repeat with your left leg. Lunges target your quads, glutes, and hamstrings.

6. Plank (3 sets, hold for 30 seconds)

Begin in a high plank position, with your hands directly below your shoulders and your body in a straight line. Engage your core muscles and hold this position for 30 seconds. Planks are a great exercise for core stability and overall strength.

7. Bicep Curls (3 sets of 10-12 reps)

Hold a dumbbell in each hand, palms facing forward and arms fully extended. Curl the dumbbells towards your shoulders, squeezing your biceps at the top of the movement. Lower the dumbbells back down and repeat. Bicep curls target your biceps.

Progressive Overload

In order to continue making progress and building muscle, it’s important to incorporate progressive overload into your workouts. Progressive overload involves gradually increasing the demands placed on your muscles over time. Here are a few ways to implement progressive overload:

  • Increase weight: As you become stronger, gradually increase the weight you’re lifting to challenge your muscles.
  • Increase repetitions: Once you can perform the prescribed number of reps with proper form, aim to increase the number of repetitions.
  • Decrease rest time: Try to shorten the rest periods between sets to keep your heart rate elevated and increase the intensity of your workout.
  • Vary exercises: Add variation by incorporating different exercises that target the same muscle groups.


1. Can I build muscle with home workouts?

Yes, you can build muscle with home workouts. By following a well-designed workout routine and incorporating progressive overload principles, you can achieve muscle growth and increased strength.

2. Do I need equipment for a home workout?

While having some equipment like dumbbells can be beneficial, you can still achieve a great workout using just your body weight. Exercises like push-ups, squats, lunges, and planks can all be performed without any equipment.

3. How many times a week should I do this workout routine?

For best results, aim to perform this workout routine 3-4 times a week, allowing at least one day of rest between sessions to allow your muscles to recover and grow.

4. Is cardio necessary for skinny guys trying to build muscle?

While cardio is beneficial for cardiovascular health, it is not essential for building muscle. However, incorporating some form of cardiovascular exercise can help with overall fitness and calorie burning.

5. How long should I rest between sets?

Rest periods between sets can vary depending on your goals and fitness level. As a general guideline, aim for 60-90 seconds of rest between sets to allow for muscle recovery.

6. Can I modify this routine if I have limited mobility?

Absolutely! If you have limited mobility, you can modify the exercises to suit your abilities. For example, instead of full squats, you can perform chair squats or use resistance bands for added assistance or resistance.

7. How long will it take to see results?

Results can vary depending on factors such as genetics, diet, and consistency. With consistent training and a proper nutrition plan, you can expect to see noticeable results within a few months.

8. Should I be following a specific diet while doing this workout routine?

While a specific diet is not required, it’s important to fuel your body with the right nutrients for muscle growth. Aim to consume a balanced diet that includes lean proteins, complex carbohydrates, and healthy fats.

9. Can I continue this workout routine once I’ve reached my desired muscle mass?

Once you’ve reached your desired muscle mass, you can adapt the routine to focus on maintenance rather than growth. This may involve reducing the number of sets or exercises and adjusting the intensity to maintain your current muscle mass.

10. Can I add additional exercises to this routine?

If you feel comfortable and have the time, you can add additional exercises to target specific muscle groups. However, it’s important to maintain proper form and not overload your body with excessive volume.


Building muscle as a skinny guy may seem challenging, but with the right workout routine and dedication, it is definitely achievable. By following the home workout routine outlined in this article and incorporating progressive overload, you can start seeing noticeable results in your muscle growth and strength. Remember to also focus on proper nutrition and allow your body enough rest and recovery to support muscle growth. Stay consistent, stay motivated, and enjoy the journey towards a stronger and more muscular physique!

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