Save 20% on your first Subscription Order LEARN MORE

At-Home Push/Pull Workout: No Fancy Equipment Needed!

At-Home Push/Pull Workout: No Fancy Equipment Needed! - GAT SPORT

People say all the time that they don't have time to fit in a workout or that they can't make it to the gym.  That's a poor excuse.  You can still get in a great at-home push/pull workout without the need for any fancy equipment.  With as little as your body weight or some objects around your home, you can easily get your swole on and blast a workout.

At-Home Push/Pull Workout Basics

Here’s what you need to know.  Throw the assumption out the window that you need a bunch of weights, equipment, or a gym membership card with your mugshot on it.  When you’re done with this at-home push/pull workout, you’re going to be hurting for the next few days – and that’s a good thing. 

With the workout below, you’re going to target your muscles in ways they’re not used to being hit.  And the fact that you aren't trying to push around heavy weights, you can use the strictest form with a full range of motion, pump the muscles full of blood, and attain an amazing mind-muscle connection to hit all of those deep muscle fibers.

Now, what exactly do you need for this workout?  As mentioned, essentially nothing.  You could use just your bodyweight or you can use household items like milk jugs filled with water or sand, a suitcase filled with items, canned goods, a large bag of dog food, or even (assuming you are careful and strong enough) your kids.

One thing you need to ensure is that you have enough room around you to safely complete all of the exercises and that you have a stable floor space where you can maintain your footing while completing the exercises.  For instance, you're going to want to wear sneakers and exercise in a carpeted area of your home.  Do not try to do this workout on hardwood floors in your socks.

*As with all forms of activity, consult with your doctor before engaging in any exercise program to ensure you are healthy enough to complete the exercises.

The Workout

The at-home push/pull workout below is split into four days.  You will have two push days and two pull days.  You can leave a day of rest between each workout if you wish or split it up as a push and pull day back-to-back with one rest day to follow before hitting the next push and pull day. 

Each exercise is to be completed either with your own bodyweight or through the use of a household item to add some weight or resistance. 

Here is an example of a potential workout schedule for the at-home push/pull workout:

Sunday: OFF
Monday: Push A
Tuesday: Pull A
Wednesday: OFF
Thursday: Push B
Friday: Pull B
Saturday: OFF

Before each workout, complete 5-10 minutes of a warm-up consisting of either walking around your house or up and down the stairs.

  • Beginners should start with one set of each exercise
  • Those who are an intermediate or advanced lifter can complete up to four (or more if you wish) total sets of each exercise
  • Total reps per exercise should be 8-12


Push A Workout:

  • Squat using Bodyweight or with Object
  • Standing Calf Raise
  • Push-Up or Flat Chest Press on the Floor with Objects
  • Inverted Bodyweight Shoulder Press or Shoulder Press with Objects
  • Dips on a Chair


Pull A Workout:

  • Stiff-Leg Deadlift with Objects
  • Close-Grip Bent-Over Row with Objects
  • Biceps Curl with Objects
  • Crunch on the Floor
  • Superman Back Extension on the Floor


Push B Workout:

  • Walking Lunges with or without Objects
  • Seated Calf Raise with Objects on Knees
  • Push-Up with Feet Up on Chair
  • Side Lateral with Objects
  • Close-Grip Triceps Push-Up


Pull B Workout:

  • Glute/Hamstring Bridge on the Floor
  • Pull-Up or Wide-Grip Bent-Over Row with Objects
  • Hammer Curl with Objects
  • Bicycle Crunch on the Floor
  • Superman Back Extension on the Floor

Leave a comment

Please note: comments must be approved before they are published.