These are 30 quick and effective home workouts designed for building muscle size (hypertrophy) and strength. Each workout takes 30 minutes or less and requires only bodyweight or dumbbells.

Plan Overview

Stuck at home but still want to build muscle and strength? No problem! You don’t need a fancy gym or tons of equipment to get stronger and pack on muscle. All you need is a pair of dumbbells, your bodyweight, and a plan. And that’s exactly what I’m giving you today—30 high-intensity home workouts that will push your limits and help you grow.

PHASE 1

Workouts for Muscle Size (Hypertrophy)

Goal: Moderate weights, higher reps, short rest (30-60 sec).

1. Upper Body Pump (Chest, Shoulders, Triceps)

• Push-ups – 4 x 12-15
• Pike Push-ups – 3 x 12
• Dumbbell Shoulder Press – 3 x 10-12
• Dumbbell Floor Press – 3 x 12
• Dumbbell Triceps Extensions – 3 x 12-15 each arm

2. Back & Biceps Builder

• Dumbbell Rows – 4 x 10-12
• Dumbbell Reverse Flys – 3 x 12
• Bicep Curls – 3 x 12-15
• Hammer Curls – 3 x 12-15
• Superman Hold – 3 x 30 sec

3. Leg Growth Workout

• Bulgarian Split Squats – 4 x 10 per leg
• Dumbbell Goblet Squat – 4 x 12
• Step-Ups (onto a chair) – 3 x 12 per leg
• Glute Bridges – 3 x 15
• Calf Raises – 3 x 20

4. Full-Body Muscle Pump

• Dumbbell Thrusters – 4 x 12
• Push-ups – 3 x 15
• Goblet Squats – 3 x 12
• Bent-Over Rows – 3 x 10
• Plank-to-Push-up – 3 x 12

5. Dumbbell-Only Muscle Mass Workout

• Dumbbell Floor Press – 4 x 10-12
• Dumbbell Shoulder Press – 3 x 12
• Dumbbell Rows – 3 x 12
• Goblet Squat – 3 x 12
• Dumbbell Romanian Deadlifts – 3 x 12

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Workouts for Strength

Goal: Heavier weights, lower reps, longer rest (60-90 sec).

6. Upper Body Strength (Push Focus)

• Slow Negative Push-ups – 4 x 6-8
• Pike Push-ups – 3 x 6-8
• Dumbbell Shoulder Press – 4 x 6-8
• Floor Press – 3 x 8
• Dumbbell Triceps Extensions – 3 x 8 each side

7. Back & Grip Strength Workout

• Pull-ups (or Dumbbell pullovers) – 4 x 5-8
• Dumbbell Rows – 3 x 8-10
• Superman Hold – 3 x 40 sec
• Bicep Curls (Slow Tempo) – 3 x 8-10
• Farmer’s Carry – 3 x 30 sec

8. Leg Power Workout

• Bulgarian Split Squats – 4 x 8 per leg
• Dumbbell Goblet Squat – 4 x 8-10
• Romanian Deadlifts – 3 x 8
• Jump Squats – 3 x 10
• Calf Raises (Slow) – 3 x 15

9. Full-Body Strength Builder

• Push-ups (Weighted or Slow) – 4 x 8
• Dumbbell Thrusters – 3 x 8
• Goblet Squat – 3 x 8
• Bent-Over Rows – 3 x 8
• Plank Hold – 3 x 30 sec

10. Explosive Strength & Power

• Jump Squats – 3 x 10
• Plyometric Push-ups – 3 x 8
• Dumbbell Swings – 3 x 12
• Step-Ups (Weighted) – 3 x 8 per leg
• Burpees – 3 x 10

PHASE 2

Workouts for Muscle Size (Hypertrophy)

Goal: Moderate weights, higher reps, short rest (30-60 sec).

1. Chest & Triceps Mass Blast

• Diamond Push-ups – 4 x 12-15
• Dumbbell Close-Grip Floor Press – 3 x 12
• Dumbbell Overhead Triceps Extension – 3 x 12-15
• Dumbbell Fly (on floor) – 3 x 12
• Dips (on a chair/Bench) – 3 x 12-15

2. Shoulder Growth Workout

• Dumbbell Arnold Press – 4 x 12
• Lateral Raises – 3 x 12-15
• Front Raises – 3 x 12-15
• Pike Push-ups – 3 x 12
• Dumbbell Shrugs – 3 x 15

3. Dumbbell-Only Arm Workout

• Bicep Curls – 4 x 12
• Hammer Curls – 3 x 12
• Concentration Curls – 3 x 12
• Dumbbell Skull Crushers – 3 x 12
• Wrist Curls – 3 x 15

4. Legs & Glutes Sculpting Workout

• Dumbbell Split Squats – 4 x 12 per leg
• Sumo Squats – 3 x 12
• Glute Bridge – 3 x 15
• Dumbbell Deadlifts – 3 x 10
• Single-Leg Calf Raises – 3 x 15 per leg

5. Core Crusher Workout

• Hanging Knee Raises (or Lying Leg Raises) – 4 x 12
• Russian Twists – 3 x 20
• Bicycle Crunches – 3 x 20
• Dumbbell Side Bends – 3 x 12 per side
• Plank (Weighted if possible) – 3 x 45 sec

6. Posterior Chain Growth (Back, Glutes, Hamstrings)

• Dumbbell Deadlifts – 4 x 12
• Superman Raises – 3 x 12
• Glute March – 3 x 15 per leg
• Reverse Lunges – 3 x 12 per leg
• Dumbbell Romanian Deadlifts – 3 x 12

7. Full-Body Volume Blast

• Push-ups – 4 x 15
• Dumbbell Squats – 3 x 12
• Renegade Rows – 3 x 10 per side
• Lunge to Shoulder Press – 3 x 12
• V-Ups – 3 x 15

8. High-Rep Chest & Shoulders Pump

• Wide Push-ups – 4 x 15
• Dumbbell Lateral Raises – 3 x 15
• Dumbbell Front Raises – 3 x 15
• Floor Press – 3 x 12
• Plank-to-Push-up – 3 x 12

9. Dumbbell-Only Leg Growth

• Bulgarian Split Squats – 4 x 10 per leg
• Goblet Squat – 3 x 12
• Dumbbell Step-Ups – 3 x 12 per leg
• Dumbbell Calf Raises – 3 x 20
• Sumo Deadlifts – 3 x 12

10. Arm & Core Hypertrophy

• Chin-ups (or Bicep Curls) – 4 x 12
• Hammer Curls – 3 x 12
• Hanging Leg Raises – 3 x 12
• Dumbbell Russian Twists – 3 x 20
• Weighted Plank – 3 x 45 sec

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Workouts for Strength

Goal: Heavier weights, lower reps, longer rest (60-90 sec).

11. Explosive Power Workout

• Depth Jumps – 4 x 6
• Plyometric Push-ups – 3 x 8
• Bulgarian Split Squats (Slow Tempo) – 3 x 8 per leg
• Jumping Lunges – 3 x 10 per leg
• Kettlebell Swings (or Dumbbell Swings) – 3 x 12

12. Dumbbell-Only Strength Builder

• Dumbbell Floor Press – 4 x 8
• Dumbbell Deadlifts – 4 x 8
• Dumbbell Goblet Squats – 3 x 8
• Renegade Rows – 3 x 8 per side
• Farmer’s Carry – 3 x 30 sec

13. Upper Body Strength (Pull Focus)

• Pull-ups – 4 x 5-8
• Dumbbell Rows – 3 x 8
• Superman Hold – 3 x 40 sec
• Dumbbell Curls – 3 x 8
• Dead Hangs – 3 x 30 sec

14. Lower Body Strength Workout

• Slow Tempo Goblet Squats – 4 x 8
• Dumbbell Romanian Deadlifts – 3 x 8
• Weighted Step-Ups – 3 x 8 per leg
• Bulgarian Split Squats – 3 x 8 per leg
• Calf Raises (Slow) – 3 x 15

15. Push & Pull Strength Combo

• Pike Push-ups – 4 x 6-8
• Renegade Rows – 3 x 8
• Dumbbell Shoulder Press – 3 x 8
• Dumbbell Deadlifts – 3 x 8
• Superman Hold – 3 x 30 sec

16. Strength & Stability Workout

• Dumbbell Step-ups (Slow) – 4 x 6 per leg
• Single-arm Dumbbell Press – 3 x 8 per arm
• Dumbbell Suitcase Deadlifts – 3 x 8 per side
• Weighted Plank – 3 x 45 sec
• Farmer’s Carry – 3 x 30 sec

17. Isometric Strength Challenge

• Wall Sit – 3 x 45 sec
• Plank – 3 x 1 min
• Dead Hang – 3 x 30 sec
• Push-up Hold (Bottom Position) – 3 x 30 sec
• Superman Hold – 3 x 30 sec

18. Grip & Arm Strength Workout

• Dead Hangs – 4 x 30 sec
• Dumbbell Holds – 3 x 30 sec
• Farmer’s Carry – 3 x 30 sec
• Wrist Curls – 3 x 12
• Reverse Curls – 3 x 12

19. Jump Power & Lower Body Strength

• Broad Jumps – 4 x 6
• Step-ups (Weighted) – 3 x 8 per leg
• Depth Jumps – 3 x 6
• Squat Jumps – 3 x 8
• Calf Raises (Slow) – 3 x 15

20. Advanced Full-Body Strength & Power

• Dumbbell Clean & Press – 4 x 6
• Renegade Rows – 3 x 8 per side
• Bulgarian Split Squats – 3 x 8 per leg
• Jump Squats – 3 x 8
• Hanging Knee Raises – 3 x 12

Training Tips for Maximum Gains

1. Supersets: Pair two exercises back to back with minimal rest to save time and increase intensity.
2. EMOM (Every Minute on the Minute): Perform a set at the start of every minute to challenge endurance and strength.
3. Drop Sets: Start heavy and drop to lighter weights as you fatigue for maximum muscle breakdown.
4. Track Progress: Progressive overload is key! Increase reps, weight, or intensity over time.

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Final Thoughts

Building muscle and strength at home is 100% possible—you just need the right plan and the discipline to stay consistent. These workouts will give you the blueprint, but it’s up to you to put in the work. Train smart, push your limits, and get stronger every day!

Got questions? Drop a comment below—I’d love to hear about your progress!

H.S. Dhillon | Muscle Size and Strength Canada