You get a barbell for the home. First month you train light. Barbell rows over hand and underhand. Also military press, you pick the bar off the floor and push it up. Minimum ten reps times ten sets per movement, 25 sets per exercise if you’re serious. Watch a few YouTube videos on these movements, more than one, if you become good at these two movements, you’ll get some good power and muscle going, These two exercises can be your push day, or pull day. Repeat every three days for best results.