I want to gain weight and build muscle.

I currently do not want to make time to go to a gym. I have a barbell. I do not have a bench. I have received instructions on form at a gym.

For the past two months I have been doing a few things at random (albeit consistently so) and therefore I really want to follow a routine now.

I mostly have been doing:

  • Military Press
  • Rows
  • Deadlift
  • Front Squats
  • Explosive Push Ups

Can somebody recommend to me a routine that would work within those limitations?

  • Your exercise selection is not perfect but fine if you don't have any money at all. However, that's not important. Important is how you plan to increase your weight on those exercises and your nutrition. You won't build muscle by doing the same every day without adding significant weight and eating a lot. That means you are kind if asking the wrong question here. – Raditz_35 Sep 12 at 4:48
  • @Raditz_35z Thank you. I have already significantly increased my food consumption. Good, protein rich food, too. I would really like to know how to compartmentalize the exercises I am already doing into a 3 to 4 day a week program then. – Benjamin Sep 12 at 7:31

I would suggest full body workouts. I would also suggest investing in a suspension trainer and/or a pull bar. These should be available at a low price.

For each training session select one exercise in each category.

  • Push

    • Military press
    • Push ups
    • Landmine presses
    • Chair dips
  • Pull

    • Barbell rows
    • Landmine rows
    • Suspension rows
    • Chin ups
    • Pull ups
  • Knee-dominant

    • Front squat
    • Split squat
    • Lunge
    • Reverse lunge
  • Hip-dominant

    • Conventional deadlift
    • RDL
    • Sumo deadlift

These are just the exercise that came from the top of my mind. Certainly there are others which you could use with only a minimal investment or no investment.

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