A Complete Bodyweight Muscle Building Plan

You may still get in great shape with no equipment or a gym. This complete bodyweight muscle building plan emphasizes exercise complexes and is adaptable to your needs, which helps to develop muscles.

Table of Contents

Workout Description

With all the latest marketed fitness equipment, programs, and wonder pills flooding the market, it’s easy to become overwhelmed when making your own fitness goals or improving your health. The six-pack and the ultimate toner claim to provide results in as little time as feasible without paying attention to simple, honest reasoning.

Without the aid of these “quick fixes,” the ancient Greeks athletes and military had some of the most muscular, powerful, and efficient bodies in history. Sure, they didn’t have an endless supply of processed food or an Xbox games console, but they did have awe-inspiring bodies in terms of strength, stamina, and endurance.

What was their secret? How did they create these legendary bodies on such little food, no supplements, and without even having a single weight room?

Training with your body weight has been around for a long time, but it is often seen as something only people in middle school gym class do or those who want to get “toned”.

If you follow an effective bodyweight muscle building plan, you can achieve significant results in both muscle growth and fat loss. Working out can help you build muscle, lose fat, and become physically fit when you follow this muscle building plan. Don’t you think so? Think again if you believe bodyweight training to be ineffective because it is easy and light. Try the program below on your way to work, as a break from the gym, or whenever you want to make some changes.

Total Bodyweight Blast

Perform each exercise once or twice a week.
Do each set of exercises without taking a break in between. Take a one-minute break after each complex set.
Attempt the whole program for at least four weeks when away from standard equipment or during travel times.
Before each session, complete a dynamic warm-up.
Alternatively, you may do steady state or high-intensity interval training (HIIT) cardio after each session.
Numbers indicate complexes without any pauses. For example, do 1A, 2A, and 3A consecutively without taking a break. After the complex is finished, take one minute of rest.
Depending on your experience and fitness level, perform each complicated for 2-5 rounds.
Aim for 10-20 reps per move and push yourself during each workout.
AMRAP = As Many Reps As Possible

Workout 1:

1A: Push-up
2A: Medium-grip pull-up
3A: Handstand or jackknife push-up
4A: Diamond (hands close) push-up
5A: Inverted rack curl
1B: Single-leg calf raise
2B: Jump squat
3B: Walking lunge
4B: Hanging leg raise
5B: Short, all-out sprint outdoors or on a treadmill

Exercise	Sets	Reps
Complex 1
Push Up	2-5	10-20
Medium-Grip Pull Up	2-5	10-20
Handstand or Jackknife Push Up	2-5	10-20
Diamond Push Up	2-5	10-20
Inverted Rack Curl Up	2-5	10-20
Complex 2
Single-Leg Calf Raise	2-5	10-20
Jump Squat	2-5	10-20
Walking Lunge	2-5	10-20
Hanging Leg Raise	2-5	10-20
Short All-Out Sprint Outdoors or on Treadmill	2-5	Distance & Duration varies according to fitness level & experience.

Workout 2:

1A: Feet-high push-up
2A: Wide-grip inverted row
3A: Rack triceps press or parallel bar dips
4A: Shoulder-width reverse-grip pull-up
5A: Floor crunch or planks
1B: Box jump or jump squats
2B: Bulgarian split squat
3B: Reverse lunge
4B: Bench step-up
5B: Short, all-out sprint outdoors or on a treadmill

Exercise	Sets	Reps
Complex 1
Feet Elevated Push Up	2-5	10-20
Wide Grip Inverted Row	2-5	10-20
Rack Triceps Press or Parallel Bar Dips	2-5	10-20
Shoulder Width Reverse Grip Pull Up	2-5	10-20
Floor Crunch or Planks	2-5	10-20
Complex 2
Box Jump or Jump Squat	2-5	10-20
Bulgarian Split Squat	2-5	10-20
Reverse Lunge	2-5	10-20
Bench Step Up	2-5	10-20
Short All-Out Sprint Outdoors or on Treadmill	2-5	Distance & Duration varies according to fitness level & experience.

Some of the more unique moves training notes for muscle building plan are listed:

Feet-elevated Push-ups

Keep your abs tight and your torso straight while doing these push-ups with your feet elevated on a bench or chair. Once you finish a set, continue your workout by immediately dropping your feet to the floor.

Jackknife Push-up

The jackknife handstand push-up is a beginner move that has you place your feet on the ground, bend over at the hips so that your hands are on the ground, and butt in the air (similar to downward dog in yoga). To execute this move, bend your elbows and shoulder (picture an upside-down shoulder press) without bending your knees or adding any further flexion to your hips.

Reverse Lunge

Make sure you take a long stride while lunging back so that your front knee does not pass beyond your foot. Slow down and take your time to get used to the reverse lunge if you’re not already familiar with it. Before moving on, make sure you have good form and technique.

Inverted Rack Curl

Grab the bar with a reverse (palms facing you) shoulder-width grip in the same manner as in the inverted row, but this time faces your palms forward. Curl yourself up to the bar as you keep your body in line from your feet to your shoulders. The bar height should be adjusted according to the difficulty level.

Bulgarian Split Squat

Make sure your knee does not extend over your toe by planting your foot a bit farther ahead than usual. In addition, try not to allow the foot hanging off the bench to lift your weight. Never let your knee hit the ground forcefully. Stop just before your knee comes into touch with the ground.

Wide-grip Inverted Row

These exercises can be performed while lying down underneath a Smith machine or squat rack set at about waist level. While grasping the bar slightly wider than shoulder width, you can either stand on the ground (beginner) or sit on a bench (intermediate). Use your lower body to pull yourself up, keeping your back and legs straight. Be sure to keep your abs tight throughout the entire movement.

Box Jump

Never jump from the platform to the floor when performing box jumps. To protect your knees, always step off rather than on. A rubberized or padded floor is also an excellent way to protect your joints. If you don’t have access to a box or an elevated surface, you can substitute this exercise for jump squats.

Rack Triceps Press

Adjust a Smith machine bar or a bar in a squat rack at waist height. Grasp the bar with an overhand shoulder grip and step back from it until your body is in line with the bar and your arms are parallel to your body. Drop your body down toward the bar until it is close to your forehead. Extend back to the straightened position.

Short, all-out sprint outdoors or on the treadmill

The length and frequency of sprints may differ based on your fitness level and experience. If you’re new to sprinting, gradually ease into it by picking an intensity level and time frame that you feel comfortable with. After that, continue to develop and set a goal of improving your speed and intensity.

A Complete Bodyweight Muscle Building Plan

Workout Description