Working out and making significant progress doesn't require any fancy equipment. In order to make progress you need to progressively overload on the exercises and you can do this by increasing the number of repetitions, Completing more sets, Decreasing your rest period, Changing the intensity, and lastly increasing resistance.
A routine that you can use to implement the exercises that I am about to show can be can be anything that fits your scedule and training experience. Some popular ways to structure a workout routine are:
Push ,Pull, Legs twice a week
Upper, Lower 4 times a week
,Full Body 3 times a week
Any routine that works with your schedule. Depending on what stage you are in your training. For people starting out full body 2x a week is enough to make progress and you font need to be training with very high intensity. And the upper lower and push, pull, legs are intermediate to advanced workout routines. But one thing to keep in mind is whether you are a beginner or advanced you should train each body part twice a week.
The following are exercises for all muscle groups which can be done at home
A great movement to isolate the chest is deficit pushups which are the same as normal pushups but allow you to get an extra range of motion for your chest. You can use something that will allow you to get extra elevation like some books. Make sure that the elevation is around 3 to 5 inches high to ensure you get that range of motion. Anything more is only going to be unnecessary. When performing this movement focus on squeezing your pecs at the top of the movement and pausing for a second or two at the bottom and really feel that contraction. To progressively overload with this movement increase the reps, or increase the pause or the last thing to do is use a weighted backpack.
If you want to target the upper chest you can do decline deficit pushups. Use the same books to create that elevation and put your legs up on a chair. And with this movement make sure the books are heavy and stable to ensure that they don’t fall causing you to collapse. When performing this movement keep your elbows tucked into your side as best as you can and feel the contraction at the eccentric, and squeeze you chest when you get up. And you can progressively overload this the same as the previous exercise.
A great movement to isolate your triceps is bench dips. To perform this movement you can use a chair or elevated surface. Make sure the object is not too high as it will make the movement too easy and not too low so that you get a good range of motion. Put your hands back about shoulder width apart and make sure you squeeze your triceps on the way up. Try going close to failure if not to failure on this movement. If this is too easy and you can do 30 reps or beyond then try to do this by putting one leg on top of the other. Perform for 4 to 5 sets.
A great movement to isolate side delts are side lateral raises and if you don't have dumbbells you can fill a backpack, basket, or shopping bag with a load that is sufficient for you to do side lateral raises with good technique don’t make it too heavy or too light. Use a weight that allows you to get around 20 reps as higher reps are optimum for side delts. When performing this movement make sure you pause at the top slow down the eccentric and perform this on both arms. For 4 to 5 sets.
Pullups An effective back exercise is inverted rows or Australian pullups, for I am using a swing but you can also use try to find a desk that is sturdy enough to support your weight. To perform the movement push your shoulder blades together at the top of the movement and spread the apart on the eccentric. Go to failure and perform 4 to 5 sets. Super setting this with the towel pull is a great way to work your upper back and increase the intensity of the set. The next back exercise is backpack rows. Fill the backpack with sufficient weight and perform single-arm rows. If you are rowing with your left arm put your left leg on a chair and vice versa. Make sure you slow down the eccentric so you can feel your back working.A side Note: you also do single-arm rows.
For biceps, you can you the same backpack that you used for the rows but lighten the load a little bit. You can do Hammercurls by holding the backpack like I am doing. Feel the muscle working and slow down the movement. Perform the movement on both arms. Or you can do single curls by lightening the weight.
Archer squats target all the major leg muscles and activate the hamstings to so some extent. But It is quad and glute dominant movement. Get in a wide stance and keep your back straight, lean on one side on squat and keep the second leg straight, and get back up and do the same on the other leg. Make sure you get warmed up and do a few stretches before this movement as it requires some flexibility. If the archer squats are not challenging enough go to failure and superset with 1 min wall sit straight after. You can also superset with bodyweight squats, walking lunges, explosive squats and any movement which is easier than the archer squats so you can implement super set. The super setting is a great way to increase the intensity of your leg workout for intermediate and Advanced athletes. Pistol squats are an amazing exercise to challenge your leg strength, mobility, and balance. You can work your way up to the pistol squats by doing assisted pistols, elevated pistols, and regular pistols. Once you build up to 12 to 15 reps you can superset this exercise with single-leg wall sits on the same leg you were doing pistol squats. Chances are that this is not necessary for your training yet but as you get stronger implement this will help you progressively overload. And another tip for progressive overload is weighted pistol squats for those of you who are absolutely insane. Some bonus exercises which you can do are Weighted Jumping Squats: This is really good for building explosive power and for the basketball players out there it will definitely increase your vertical jump. Weighted jumping lunges; Great For explosive power as well.
The hamstrings are a tricky body part to train at home but you can do nordic hamstring curl isometrics or the full nordic curl if you build up the strength. This movement works your hamstrings and calves. For this exercise, you can put the bottom of your feet under a couch, or bed, or say the thing which can sustain your weight and allow you to do this movement. Look around your house there must be a place where you can do this. Nos slowly go down until you reach the floor and push up with your arms and repeat for 10 to 20 reps. Make sure you challenge yourself on this movement.
A movement that isolates calves is calf raises, finding an elevated surface, and do some single-leg calf raises if it's too easy with both legs holding something for balance. For single-leg calf raises aim for 50 reps or above.