If you want to learn how to become physically fit at home, with least money spent, then you are in the right place! The most important thing is BE SAFE. Strength without HEALTH is worthless. So always make sure your exercises are safe, you don't have any health condition that limits you from exercising and ALWAYS MAKE SURE YOUR EQUIPMENT IS INSTALLED WELL.

You will need 2 things only:

  1. A doorway pull up bar, for example Iron Gym Pull Up Bar or any other doorway pull up bar. (Stuff like this is always sold at general sports goods stores too) price around $20-30!
  2. SUPER-RECOMMENDED: Gymnastic Rings you hang on that bar to do ROWS. Check Amazon for it! A cheap good one: FEMOR Gym Rings/Any other ring. NOTE: WOODEN HANDLES ARE BETTER THAN PLASTIC. $25-50!

I will explain everything like you are 5. If a certain part of my post is too long and I risk reaching char limit I will post it over pastebin.com and link it back here. Save this if you want!

The best routine a man can do in his home is r/bodyweightfitness's Recommended Routine. (Will refer to it as RR from now on)

P.S: Don't post there with a MGTOW account! Make an alternative! People there don't like MGTOW and if you post there someone will check your post history and say "Holy shit this guy is a misogynist!"**)**

You MUST read the FAQs but you don't have to read everything in one day. Take this slow so you can be able to make it a habit!

I will explain the basics of that routine and explain why you do X and Y:

  • You first start doing Dynamic Stretches for warm up, because by default your muscles are contracted, stiff and "cold" which makes them inflexible. Warming up loosens those muscles and they become more "elastic" so you can move them. Making an explosive move while your muscles are "cold" will cause you to have an injury. So warm up properly!
  • Then you move on to Bodyline Drills which are exercises you hold to strengthen your core muscles. Like planks where you hold a push up (kind of) position for 60 seconds. This will force your chest muscles (and other body muscles) to strengthen as they were probably never used in your life. You need those muscles to be able to properly do bodyweight movements without any uncontrollable jeopardized form due to insufficient chest body strength.

You will reach Skill Work in RR, but for now you should probably skip it because:

  1. It's just skill work. Just about being able to do stunts and stuff.
  2. Too early to do it, too.
  • And finally, you will reach the actual work, Strength Work. Where you do 6 bodyweight exercises using the pairing system (Where you do exercise X, rest 90 seconds, do exercise Y, rest for 90 seconds and do exercise X again so you rest for 180 seconds from each exercise!). You will do those exercises:

First Pair
3x5-8 Pull-up progression

3x5-8 Dip progression (You can do dips on the backs of two chairs or your rings if you are safe! )

Second Pair

3x10sec-30sec L-sit Progression

3x5-8 Squat Progression

Third Pair
3x5-8 Push-up progression
3x5-8 Row Progression

You must know about the concept of Progressive Overload, where when you do the same type of exercise with the same intensity you will plateau (stop making gains) because your body got used to that stimulus.

In weight training, you'd Progressively Overload by adding more weight. But with bodyweight exercises, you progressively overload by doing a more-hard variation of the exercise you currently do.

There are a lot of ways to progress exercises, for examples:

Wall push ups --> Knee push ups --> Standard push ups --> Diamond push ups --> Uneven OR Archer push ups --> One arm push ups.

Also, you should always do 8 reps x 3 sets because this range is optimal for all kinds of stuff, strength, endurance and hypertrophy (muscles).

Please read Theory Thursday and Concept Wednesday as it has everything you might need to know, too!

Also, if you face any problems post in the daily discussion thread! Just make sure you use an account with no MGTOW stuff on it.

That's it for now! I have more to write but I feel burned out after I wrote all this! Will try to polish this post even more as I remember more stuff!