Over the last couple of years, I've designed and coached more home workouts than ever before.

One goal that's particularly tricky to program for in this environment is strength and muscle gain, because to give the body proper stimulus 
to actually adapt and grow takes some skill and creativity when you're working with minimal equipment and limited time.

I've experimented with a LOT of different approaches, but one of the best I keep landing on is called the "3/7" method.

You can see the research behind it linked on this page, but the main idea is that you structure your workouts in a unique way (using ascending reps for each set and specific
brief rest intervals etc) that is both backed by research to WORK for increasing muscle and strength, AND does it in a way that maximizes the minimal-equipment / home-workout
set up.

As a nice bonus, it's also easier on your body and joints than a lot of traditional heavy lifting methods!

I break the complete training method down on the page linked below:

-> 20-min "3/7" KB/BW Hybrid Strength Workouts

If you decide to give it a try, let me know what you think -

-Forest and the Team at KettlebellBasics.net