6 Simple Home Workouts for Skinny Guys to Build Muscle Fast
Tired of being the “scrawny” guy in the mirror? You don’t need a gym or fancy equipment to build muscle. These 6 quick workouts will get your body stronger—right at home.
1. Push-Ups (3 Variations)
Push-ups work your chest, shoulders, and triceps—all in one move!
- Standard Push-ups: 3 sets of 8–12 reps
- Knee Push-ups (if needed): until failure
- Decline Push-ups (feet raised): 3 sets of 6–10 reps
2. Bodyweight Squats
Strong legs = more testosterone = bigger muscle gains.
- Feet shoulder-width, lower until thighs are parallel
- 3 sets of 15–20 reps
3. Inverted Rows (Under Table)
Targets your back and biceps. Lie under a sturdy table, grab its edges, and pull up your chest.
- 3 sets of 8–12 reps
4. Planks
Core strength is essential for stability and lifting.
- Hold 3 sets of 30–60 sec
5. Bulgarian Split Squats
Builds stronger legs and balance—using a chair or stair.
- 3 sets per leg of 8–12 reps
6. Backpack Rows or Deadlift
Fill a backpack with books/water bottles for resistance:
- Bent-over Rows: 3 x 8–12 reps
- Deadlift: 3 x 8–10 reps
🏋️ Weekly Routine:
Train 3–4 times a week with this full-body plan.
📌 Don’t Forget Nutrition & Recovery!
Eat enough to grow—add 300–500 extra calories daily. Sleep 7–8 hours. Track progress weekly and challenge yourself gradually.
📚 More You’ll Love:
- Top 10 Weight Gain Foods for Skinny Guys
- How to Build Muscle as a Skinny Guy – 7 Steps
- 5 Easy Home Workouts for Muscle Growth
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