Complete Bodyweight Training Program for Muscle Building

Okay, let's build a bodyweight training program to help you build muscle at home without equipment. This program focuses on progressive overload, proper form, and consistency for best results.

Important Considerations:

• Warm-up: Always warm up for 5-10 minutes before each workout. Include dynamic stretches like arm circles, leg swings, torso twists, and high knees.


• Cool-down: Cool down for 5-10 minutes after each workout with static stretches, holding each stretch for 30 seconds. Examples: hamstring stretch, quad stretch, calf stretch, tricep stretch, chest stretch.


• Form First: Perfect form is crucial to prevent injuries and maximize muscle activation. Watch videos of proper form for each exercise and practice in front of a mirror if needed.


• Progressive Overload: The key to building muscle is to gradually increase the challenge over time. This can be done by:


• Increasing reps


• Increasing sets


• Slowing down the tempo (e.g., 3 seconds down, 1 second up)


• Holding at the top or bottom of the movement


• Adding isometric holds


• Decreasing rest time between sets


• Adding more difficult variations of the exercises


• Nutrition: You need to eat enough protein and calories to support muscle growth. Aim for at least 0.8 grams of protein per pound of body weight per day.


• Rest and Recovery: Muscles grow during rest. Get 7-9 hours of sleep per night. Don't overtrain.


• Listen to Your Body: If you feel pain, stop the exercise. Don't push through pain.


• Consistency: Consistency is key. Stick to the program as consistently as possible for at least 8-12 weeks to see results.

This is a 3-day-per-week full-body program. Perform these workouts on non-consecutive days (e.g., Monday, Wednesday, Friday).

Workout A

• Squats: 3 sets of 12-15 reps. Focus on controlled movement and going as deep as you can while maintaining good form.


• Push-ups: 3 sets to failure. Start with standard push-ups. If they are too hard, do them on your knees or against a wall. If they are too easy, elevate your feet.


• Inverted Rows (using table/desk): 3 sets to failure. Place your feet on the floor or elevated, and row yourself up to the edge of the table.


• Walking Lunges: 3 sets of 10-12 reps per leg. Step forward with one leg and lower your body until both knees are bent at 90 degrees.


• Plank: 3 sets, hold for 30-60 seconds. Maintain a straight line from head to heels.


• Calf Raises: 3 sets of 15-20 reps. Stand on a slightly elevated surface (book, plate) and raise up onto your toes.

• Pistol Squats (assisted): 3 sets of as many reps as possible (AMRAP) per leg. Use a chair or wall for balance. If regular pistol squats are too hard, perform assisted pistol squats, or reduce the range of motion.


• Diamond Push-ups: 3 sets to failure. Form a diamond shape with your hands under your chest.


• Superman: 3 sets of 15-20 reps. Lie face down and lift your arms and legs off the ground simultaneously.


• Glute Bridge: 3 sets of 15-20 reps. Lie on your back with knees bent and feet flat on the ground. Lift your hips off the ground, squeezing your glutes at the top.


• Side Plank: 3 sets, hold for 30-60 seconds per side. Maintain a straight line from head to feet.


• Bicycle Crunches: 3 sets of 15-20 reps per side. Lie on your back with hands behind your head and alternate bringing your elbow to the opposite knee.

• Jump Squats: 3 sets of 10-12 reps. Perform a regular squat and explode upwards into a jump.


• Decline Push-ups: 3 sets to failure. Elevate your feet on a chair or other stable surface.


• Pull-up negatives( using door frame or sturdy table) 3 sets to failure. Jump or use a chair to get to the top of a pull-up position. Slowly lower yourself down over 5 seconds. If a true negative pull-up is too difficult, try using a resistance band to assist you.


• Reverse Lunges: 3 sets of 10-12 reps per leg. Step backward with one leg and lower your body until both knees are bent at 90 degrees.


• Russian Twists: 3 sets of 15-20 reps per side. Sit with knees bent and feet slightly elevated. Twist your torso from side to side, touching the ground (or near the ground) with your hands.


• Standing Calf Raises with Hold: 3 sets of 15-20 reps, holding at the top for 2 seconds.

• Weeks 1-2: Focus on learning the proper form for each exercise. Use a rep range that allows you to maintain good form throughout the entire set.


• Weeks 3-4: Increase the reps or sets slightly. Focus on increasing the intensity of each workout.


• Weeks 5-6: Introduce harder variations of the exercises (e.g., decline push-ups, pistol squats, jump squats).


• Weeks 7-8: Continue to increase the reps, sets, or intensity. Experiment with adding isometric holds or slowing down the tempo.


• Weeks 9-12: Evaluate your progress and make adjustments to the program as needed. Consider adding new exercises or focusing on specific muscle groups.

Here's a breakdown of variations and progressions for some of the key exercises:

• Squats:


• Beginner: Wall sits, chair squats.


• Intermediate: Bodyweight squats, goblet squats (if you have a weight), jump squats.


• Advanced: Pistol squats, single-leg squats.


• Push-ups:


• Beginner: Wall push-ups, knee push-ups.


• Intermediate: Standard push-ups, incline push-ups (hands elevated).


• Advanced: Decline push-ups (feet elevated), diamond push-ups, single-arm push-ups (assisted).


• Inverted Rows


• Beginner: Inverted row using higher table


• Intermediate: Inverted row using lower table


• Advanced: Inverted row with feet elevated


• Lunges:


• Beginner: Static lunges.


• Intermediate: Walking lunges, reverse lunges.


• Advanced: Jump lunges, Bulgarian split squats (rear foot elevated).


• Plank:


• Beginner: Plank on knees.


• Intermediate: Standard plank.


• Advanced: Plank with leg lifts, side plank, plank jacks.

• Listen to your body! This is the most important thing. If you're feeling pain, stop.


• Don't be afraid to modify! This is a template. Adjust it to fit your current fitness level and goals. If you can't do an exercise, find a regression. If an exercise is too easy, find a progression.


• Be patient! Building muscle takes time and consistency. Don't get discouraged if you don't see results immediately.