Muscle Building Plan
No gym or equipment? No issue. Use this time-tested bodyweight training method to gain muscle at home. The usage of exercise complexes is the main component of this adaptable training programme.

Workout Description

When it comes to your own intentions to get in shape or become in better condition, it’s easy to get a little confused with all of the latest advertised fitness devices, programmes, and miracle supplements in full swing. Without regard for true, honest logic, the six-pack that and the ultimate toner that all promise to give you results as quickly as feasible.

Without the “help” of these quick fixes, the athletes and military of the Ancient Greeks had some of the most muscular, functional, and athletic bodies ever seen in history. They may not have had Xbox or an infinite supply of processed food, but they did have some of the most amazing bodies, capable of great physical feats of strength, stamina,speed and endurance.

What made them so special? How did they get these legendary physiques while eating comparably little, taking no supplements, and not using even a single weight room?

It’s nothing new to rely on your own body weight for training; it’s just been unfairly limited to gym classes in middle schools and people who want to be “toned.”

When a solid strategy is followed, bodyweight training can have a significant impact on both muscle growth and fat loss. It can make you stronger, help you lose weight, and turn you into a useful machine. Do not believe so? Considered bodyweight exercise to be too simple, light, and consequently ineffective? Try the following programme while you’re travelling, taking a break from the gym, or just to mix things up a bit.

Related Article: How to Gain and Maintain Muscle Without Gym Equipment at Home

Total Bodyweight Blast

  • Each exercise should be done once or twice a week.
  • Exercises in each complex should be performed without resting. Take a minute to relax after each complex.
  • Try the entire programme for at least four weeks, while travelling or when using equipment that isn’t standard.
  • Before each session, perform a dynamic warm-up.
  • Optional: Finish your chosen steady state or HIIT cardio after each session.
  • Numbers are used to represent complexes without any rest. Perform exercises 1A, 2A, and 3A, for instance, without a break. After the complex is finished, take a minute to relax.
  • Depending on your experience and physical level, complete each challenge anywhere between two and five times. 
  • Try to challenge yourself every workout by aiming for 10–20 reps per move.
  • As Many Reps As Possible, or AMRAP

Young and sporty man doing box jumps outdoors

Workout 1:

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:

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.

Athletic man doing diamond push up's outside

Training notes on some of the more unique moves listed:

Keeping your torso straight and your abs tight, you can perform a push-up with your feet elevated on a bench or chair. When a set is finished, you can resume it right away by putting your feet on the ground.

Wide-grip inverted rows: These can be performed while squatting or lying down beneath a Smith machine or squat rack bar that is around waist high. With your hands somewhat wider than shoulder width on the bar, you can either place your feet on the ground (for beginners) or on a bench (for intermediates). Keep your back, legs, and abs straight as you pull towards your lower back area.

Jackknife push-up: Often referred to as the basic handstand push-up, the jackknife variation requires you to place your feet on the floor and assume a bent-over hip position with your butt up in the air (similar to downward dog in yoga). Without bending your knees or further stretching your hips, perform the exercise by bending your elbows and shoulders (similar to an upside-down shoulder press).

Inverted rack curl: As with the inverted row, position yourself so that your palms are facing you and take a shoulder-width grip on the bar. “Curl” yourself up to the bar while maintaining a straight line from your feet to your shoulders. To change the level of difficulty, raise or lower the bar.

Rack triceps press: Raise a bar in a squat rack or on a Smith machine to around waist height. When facing the bar, take an overhand grip on it with your shoulders wide apart. Then, take a step back until your body is straight and your arms are perpendicular to it. When the bar is close to your forehead (like a nosebreaker), lower your body towards it. Return to a straightened position via extending.

Bulgarian split squat: Make sure your foot is planted far enough in front of you to prevent your knee from crossing your toe. Additionally, avoid slamming your knee to the floor and resist the urge to lift your body weight with your trailing foot (the one that is on the bench). Utilize

Never jump off the platform to the floor when completing a box jump. To avoid too much knee stress, always step off. Additionally, for joint safety, make sure you are using a cushioned or rubberized floor, if at all possible. You can do this exercise in place of jump squats if you don’t have access to a box or an elevated platform.

Reverse lunge: Take a lengthy stride when lunging back to prevent your front knee from crossing your foot. Additionally, if you are not used to the reverse lunge, perform each repetition slowly and deliberately until you have mastered the form and technique.

Short, intense sprint on a treadmill or outside: Depending on your level of fitness, you can change the distance and duration of sprints and knowledge. Simply begin with an intensity level and time you can comfortably complete if you are new to sprinting. Build on that point and then push yourself to go faster and harder.


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