No Gym, No Problem: Building Muscle at Home with Effective Bodyweight Workouts

Introduction

– The benefits and challenges of bodyweight training

– State the main goal and purpose of the article

How to Build Muscle with Bodyweight Exercises

-Principles of bodyweight training, such as progressive overload, frequency, intensity, and volume

– The techniques and tips of bodyweight training, such as tempo, range of motion, rest, and nutrition

– Examples

How to Design a Bodyweight Workout Plan

– factors and variables that affect the workout plan, such as goals, fitness level, availability, and preferences

– how to choose the exercises, sets, reps, and rest periods for each workout

– how to progress and modify the workouts over time

– Workout plan

How to Perform the Best Bodyweight Exercises for Muscle Gain

– list of the best bodyweight exercises for each muscle group, such as chest, back, legs, arms, and core

– detailed instructions, videos, and variations for each exercise

Sample 4-Week Bodyweight Workout Plan

– 4-week bodyweight workout plan, such as Monday, Wednesday, Friday, and Sunday

– daily routine for each workout, such as warm-up, main workout, and cool-down

– a circuit format for each workout, such as 3 sets of 10 reps with 60 seconds rest between exercises

Conclusion

FAQs

– How long does it take to build muscle with bodyweight exercises?

– How can I make bodyweight exercises harder or easier?

– What are some common mistakes to avoid when doing bodyweight exercises?

– How can I measure my progress with bodyweight exercises?

– Can I do bodyweight exercises every day?

Do you want to build muscle, but you don’t have access to a gym or any equipment? Do you think that bodyweight exercises are too easy or too boring for you? Do you wonder if you can really get stronger and bigger with just your own bodyweight?

If you answered yes to any of these questions, then this article is for you. In this article, you will learn:

• How to build muscle with bodyweight exercises, using the key principles, techniques, and tips of this type of training
• How to design a bodyweight workout plan, based on your goals, fitness level, availability, and preferences
• How to perform the best bodyweight exercises for muscle gain, with detailed instructions, videos, and variations for each exercise
• How to follow a sample 4-week bodyweight workout plan, with a weekly schedule, a daily routine, and a circuit format for each workout

By the end of this article, you will have everything you need to start building muscle at home with effective bodyweight workouts. You will also discover the benefits and challenges of bodyweight training, and how to overcome them. You will realize that bodyweight exercises are not only effective, but also fun, versatile, and convenient.

So, are you ready to get started? Let’s go!

How to Build Muscle with Bodyweight Exercises

Bodyweight exercises are exercises that use your own bodyweight as resistance, such as push-ups, pull-ups, squats, and lunges. They are one of the oldest and most natural forms of exercise, and they can help you build muscle, strength, endurance, flexibility, and coordination.

But how can you build muscle with bodyweight exercises, when you don’t have any weights or machines to increase the resistance? The answer is simple: you have to apply the same principles that apply to any type of muscle building training, such as progressive overload, frequency, intensity, and volume. Let’s see what they mean and how to apply them to bodyweight training.

Progressive Overload

Progressive overload is the principle that states that you have to gradually increase the stress or demand on your muscles, in order to stimulate them to grow and adapt. This can be done by increasing the weight, reps, sets, or difficulty of the exercises.

In bodyweight training, you can’t increase the weight, but you can increase the reps, sets, or difficulty of the exercises. For example, you can do more push-ups, do more sets of push-ups, or do harder variations of push-ups, such as decline push-ups, diamond push-ups, or one-arm push-ups.

The key is to always challenge yourself and never let your body get used to the same routine. You have to constantly vary the exercises, the reps, the sets, and the rest periods, and keep track of your progress. You can use a notebook, an app, or a spreadsheet to record your workouts and see how you improve over time.

Frequency

Frequency is the principle that states how often you should train a muscle group or a body part. The optimal frequency depends on several factors, such as your goals, your recovery, and your training volume and intensity.

In general, the more volume and intensity you do, the more recovery you need, and the less frequency you can afford. Conversely, the less volume and intensity you do, the less recovery you need, and the more frequency you can afford.

In bodyweight training, you can train more frequently than with weights, because you don’t put as much stress on your joints, tendons, and ligaments. However, you still need to give your muscles enough time to rest and grow, especially if you do high-intensity or high-volume workouts.

A good rule of thumb is to train each muscle group or body part at least twice a week, but no more than four times a week. For example, you can do a full-body workout three times a week, or a split routine, such as upper body/lower body, or push/pull/legs, twice a week.

Intensity

Intensity is the principle that states how hard you should train a muscle group or a body part. The optimal intensity depends on several factors, such as your goals, your fitness level, and your training frequency and volume.

In general, the more intensity you do, the more muscle you can build, but also the more recovery you need, and the less volume and frequency you can afford. Conversely, the less intensity you do, the less muscle you can build, but also the less recovery you need, and the more volume and frequency you can afford.

In bodyweight training, you can adjust the intensity by changing the difficulty of the exercises, the tempo, the range of motion, and the rest periods. For example, you can do harder variations of the exercises, such as pistol squats, handstand push-ups, or muscle-ups. You can also do the exercises faster or slower, with more or less range of motion, and with shorter or longer rest periods.

The key is to always train with a high level of effort and focus, and to push yourself to the limit of your abilities. You have to make every rep and every set count, and to avoid any distractions or interruptions. You have to train with intensity, but not with stupidity. You have to listen to your body and avoid overtraining or injury.

Volume

Volume is the principle that states how much you should train a muscle group or a body part. The optimal volume depends on several factors, such as your goals, your fitness level, and your training frequency and intensity.

In general, the more volume you do, the more muscle you can build, but also the more recovery you need, and the less frequency and intensity you can afford. Conversely, the less volume you do, the less muscle you can build, but also the less recovery you need, and the more frequency and intensity you can afford.

In bodyweight training, you can adjust the volume by changing the number of reps, sets, or exercises. For example, you can do more or less reps per set, more or less sets per exercise, or more or less exercises per workout.

The key is to always train with a moderate to high volume, but not with excessive volume. You have to do enough volume to stimulate your muscles, but not too much volume to exhaust them. You have to find the right balance between quality and quantity, and between stimulus and recovery.

How to Design a Bodyweight Workout Plan

Now that you know the principles of bodyweight training, you can design your own bodyweight workout plan, based on your goals, fitness level, availability, and preferences. Here are some steps and guidelines to help you create your own bodyweight workout plan:

Step 1: Define your goal

The first step is to define your goal. What do you want to achieve with bodyweight training? Do you want to build muscle, lose fat, improve your performance, or just have fun? Your goal will determine the type, duration, and frequency of your workouts, as well as the exercises, sets, reps, and rest periods you will use.

For example, if your goal is to build muscle, you will need to do more strength and hypertrophy-oriented workouts, with higher intensity, lower reps, and longer rest periods. You will also need to do more compound exercises, such as push-ups, pull-ups, squats, and lunges, that work multiple muscle groups at once.

If your goal is to lose fat, you will need to do more endurance and conditioning-oriented workouts, with lower intensity, higher reps, and shorter rest periods. You will also need to do more isolation exercises, such as dips, curls, extensions, and raises, that work specific muscle groups individually.

If your goal is to improve your performance, you will need to do more skill and power-oriented workouts, with moderate intensity, moderate reps, and moderate rest periods. You will also need to do more advanced exercises, such as pistol squats, handstand push-ups, or muscle-ups, that require more balance, coordination, and explosiveness.

If your goal is to have fun, you will need to do more varied and creative workouts, with different intensity, reps, and rest periods. You will also need to do more fun exercises, such as burpees, jump squats, or clap push-ups, that challenge your body and mind in different ways.

Step 2: Assess your fitness level

The second step is to assess your fitness level. How fit are you right now? How much experience do you have with bodyweight training? How strong, flexible, and mobile are you? Your fitness level will determine the difficulty, volume, and progression of your workouts, as well as the modifications and variations of the exercises you will use.

For example, if you are a beginner, you will need to do easier and simpler workouts, with lower difficulty, lower volume, and slower progression. You will also need to do more basic exercises, such as knee push-ups, inverted rows, assisted squats, and planks, that teach you the proper form and technique.

If you are an intermediate, you will need to do more challenging and complex workouts, with moderate difficulty, moderate volume, and moderate progression. You will also need to do more intermediate exercises, such as regular push-ups, pull-ups, squats, and lunges, that increase your strength and endurance.

If you are an advanced, you will need to do harder and more sophisticated workouts, with higher difficulty, higher volume, and faster progression. You will also need to do more advanced exercises, such as decline push-ups, one-arm pull-ups, pistol squats, and handstand push-ups, that test your limits and skills.

Step 3: Choose your availability

How much time do you have to train each day, each week, or each month? Your availability will determine the duration and frequency of your workouts, as well as the exercises, sets, reps, and rest periods you will use.

For example, if you have a lot of time, you can do longer and more frequent workouts, with more exercises, sets, reps, and rest periods. You can also do more split routines, such as upper body/lower body, or push/pull/legs, that allow you to train each muscle group or body part more thoroughly and intensely.

If you have a little time, you can do shorter and less frequent workouts, with fewer exercises, sets, reps, and rest periods. You can also do more full-body workouts, that allow you to train each muscle group or body part more efficiently and effectively.

Step 4: Pick your preferences

The fourth step is to pick your preferences. What do you like or dislike about bodyweight training? What are your strengths and weaknesses? What are your interests and motivations? Your preferences will determine the type, style, and variety of your workouts, as well as the exercises, sets, reps, and rest periods you will use.

For example, if you like bodyweight training, you can do more varied and creative workouts, with different types, styles, and formats, such as circuits, intervals, supersets, or pyramids. You can also do more fun and challenging exercises, such as burpees, jump squats, or clap push-ups, that keep you engaged and motivated.

If you dislike bodyweight training, you can do more simple and straightforward workouts, with similar types, styles, and formats, such as sets and reps, or time and distance. You can also do more basic and easy exercises, such as knee push-ups, inverted rows, assisted squats, and planks, that keep you comfortable and confident.

How to Perform the Best Bodyweight Exercises for Muscle Gain

Now that you have designed your bodyweight workout plan, you can perform the best bodyweight exercises for muscle gain. In this section, you will find a list of the best bodyweight exercises for each muscle group, such as chest, back, legs, arms, and core. You will also find detailed instructions, videos, and variations for each exercise.

Chest

The chest is one of the most important and visible muscle groups in the body. It consists of two major muscles, the pectoralis major and the pectoralis minor, that are responsible for pushing movements, such as pushing yourself off the ground, or pushing something away from you.

The best bodyweight exercises for the chest are:

• Push-ups: Push-ups are the classic and most effective bodyweight exercise for the chest. They work the entire chest, as well as the shoulders, triceps, and core. To do a push-up, place your hands on the ground, slightly wider than shoulder-width apart, and extend your legs behind you, with your toes on the ground. Keep your body in a straight line, from your head to your heels. Lower your chest to the ground, by bending your elbows, until your chest touches the ground, or your elbows form a 90-degree angle. Then, push yourself back up, by extending your elbows, until your arms are fully straight. Repeat for the desired number of reps. You can watch a video of how to do a push-up here.
• Variations: You can make push-ups harder or easier, by changing the position of your hands, feet, or body. For example, you can do decline push-ups, by placing your feet on a higher surface, such as a chair, a bench, or a wall. This will increase the difficulty and the focus on the upper chest. You can also do incline push-ups, by placing your hands on a lower surface, such as a step, a box, or a book. This will decrease the difficulty and the focus on the lower chest. You can also do diamond push-ups, by placing your hands close together, forming a diamond shape with your index fingers and thumbs. This will increase the difficulty and the focus on the inner chest and the triceps. You can also do wide push-ups, by placing your hands far apart, wider than shoulder-width. This will increase the difficulty and the focus on the outer chest and the shoulders. You can also do one-arm push-ups, by placing one hand on the ground, and the other hand behind your back. This will increase the difficulty and the focus on the chest, as well as the core and the balance. You can watch a video of how to do different variations of push-ups here.

Back

The back is another important and visible muscle group in the body. It consists of several muscles, such as the latissimus dorsi, the trapezius, the rhomboids, and the erector spinae, that are responsible for pulling movements, such as pulling yourself up, or pulling something towards you.

The best bodyweight exercises for the back are:

• Pull-ups: Pull-ups are the ultimate and most challenging bodyweight exercise for the back. They work the entire back, as well as the biceps, forearms, and core. To do a pull-up, grab a pull-up bar, or any sturdy and horizontal object, with your hands shoulder-width apart, and your palms facing away from you. Hang from the bar, with your arms fully extended, and your legs straight or bent. Pull yourself up, by bending your elbows, until your chin passes the bar, or your chest touches the bar. Then, lower yourself down, by extending your elbows, until your arms are fully straight. Repeat for the desired number of reps. You can watch a video of how to do a pull-up here.
• Variations: You can make pull-ups harder or easier, by changing the position of your hands, feet, or body. For example, you can do chin-ups, by grabbing the bar with your hands shoulder-width apart, and your palms facing towards you. This will decrease the difficulty and the focus on the back, and increase the focus on the biceps and the forearms. You can also do wide pull-ups, by grabbing the bar with your hands far apart, wider than shoulder-width. This will increase the difficulty and the focus on the back, especially the outer back and the lats. You can also do narrow pull-ups, by grabbing the bar with your hands close together, narrower than shoulder-width. This will increase the difficulty and the focus on the back, especially the inner back and the traps. You can also do one-arm pull-ups, by grabbing the bar with one hand, and the other hand holding your wrist. This will increase the difficulty and the focus on the back, as well as the core and the balance. You can watch a video of how to do different variations of pull-ups here.

Legs

The legs are the largest and strongest muscle group in the body. They consist of several muscles, such as the quadriceps, the hamstrings, the glutes, the calves, and the hip flexors, that are responsible for moving your lower body, such as walking, running, jumping, or squatting.

The best bodyweight exercises for the legs are:

• Squats: Squats are the king and most fundamental bodyweight exercise for the legs. They work the entire lower body, especially the quads, the hamstrings, and the glutes, as well as the core and the posture. To do a squat, stand with your feet shoulder-width apart, and your toes slightly pointed out. Keep your chest up, your shoulders back, and your core tight. Bend your knees, and lower your hips, until your thighs are parallel to the ground, or as low as you can. Then, push yourself back up, by extending your knees and hips, until your legs are fully straight. Repeat for the desired number of reps. You can watch a video of how to do a squat here.
• Variations: You can make squats harder or easier, by changing the position of your feet, hands, or body. For example, you can do jump squats, by adding a jump at the end of each squat. This will increase the difficulty and the focus on the legs, as well as the power and the explosiveness. You can also do pistol squats, by lifting one leg off the ground, and squatting with the other leg. This will increase the difficulty and the focus on the legs, as well as the balance and the coordination. You can also do split squats, by placing one foot in front of you, and the other foot behind you, on a bench, a chair, or a step. This will decrease the difficulty and the focus on the legs, and increase the focus on the glutes and the hip flexors. You can also do sumo squats, by placing your feet far apart, wider than shoulder-width, and your toes pointed out. This will increase the difficulty and the focus on the legs, especially the inner thighs and the adductors. You can also do sissy squats, by placing your feet close together, narrower than shoulder-width, and your toes pointed forward. This will increase the difficulty and the focus on the legs, especially the quads and the knees. You can watch a video of how to do different variations of squats

• Lunges: Lunges are another great and versatile bodyweight exercise for the legs. They work the entire lower body, especially the quads, the hamstrings, the glutes, and the hip flexors, as well as the core and the balance. To do a lunge, stand with your feet shoulder-width apart, and your hands on your hips, or in front of you. Take a big step forward with one leg, and lower your body, until your front thigh is parallel to the ground, and your back knee is almost touching the ground. Then, push yourself back up, by driving through your front heel, and return to the starting position. Repeat for the desired number of reps, and then switch legs. You can watch a video of how to do a lunge here.
• Variations: You can make lunges harder or easier, by changing the position of your feet, hands, or body. For example, you can do jump lunges, by adding a jump at the end of each lunge, and switching legs in mid-air. This will increase the difficulty and the focus on the legs, as well as the power and the explosiveness. You can also do reverse lunges, by stepping backward instead of forward. This will decrease the difficulty and the focus on the legs, and increase the focus on the glutes and the hip flexors. You can also do side lunges, by stepping sideways instead of forward. This will increase the difficulty and the focus on the legs, especially the inner thighs and the adductors. You can also do walking lunges, by moving forward with each lunge, instead of returning to the starting position. This will increase the difficulty and the focus on the legs, as well as the endurance and the coordination. You can also do Bulgarian split squats, by placing your back foot on a bench, a chair, or a step, and doing a lunge with your front leg. This will increase the difficulty and the focus on the legs, as well as the balance and the stability. You can watch a video of how to do different variations of lunges here.

Arms

The arms are one of the most popular and attractive muscle groups in the body. They consist of two major muscles, the biceps and the triceps, that are responsible for bending and extending your elbows, respectively.

The best bodyweight exercises for the arms are:

• Dips: Dips are the best and most challenging bodyweight exercise for the triceps. They work the entire triceps, as well as the chest, the shoulders, and the core. To do a dip, grab two parallel bars, or any sturdy and horizontal objects, with your hands shoulder-width apart, and your palms facing in. Lift yourself up, by extending your elbows, until your arms are fully straight, and your shoulders are above your hands. Lower yourself down, by bending your elbows, until your upper arms are parallel to the ground, or your elbows form a 90-degree angle. Then, push yourself back up, by extending your elbows, until your arms are fully straight. Repeat for the desired number of reps. You can watch a video of how to do a dip here.
• Variations: You can make dips harder or easier, by changing the position of your feet, hands, or body. For example, you can do bench dips, by placing your hands on a bench, a chair, or a step, behind you, and your feet on the ground, in front of you. This will decrease the difficulty and the focus on the triceps, and increase the focus on the chest and the shoulders. You can also do weighted dips, by adding some weight to your body, such as a backpack, a belt, or a vest. This will increase the difficulty and the focus on the triceps, as well as the strength and the mass. You can also do ring dips, by using gymnastic rings, or any unstable and hanging objects, instead of bars. This will increase the difficulty and the focus on the triceps, as well as the core and the stability. You can also do narrow dips, by placing your hands close together, narrower than shoulder-width. This will increase the difficulty and the focus on the triceps, especially the inner triceps and the elbows. You can also do wide dips, by placing your hands far apart, wider than shoulder-width. This will increase the difficulty and the focus on the triceps, especially the outer triceps and the lats. You can watch a video of how to do different variations of dips here.
• Curls: Curls are the best and most simple bodyweight exercise for the biceps. They work the entire biceps, as well as the forearms and the grip. To do a curl, grab a towel, a rope, or a band, with your hands shoulder-width apart, and your palms facing up. Hold one end of the object in each hand, and wrap the other end around a pole, a door, or a wall, behind you. Lean back, until your arms are fully extended, and your body is at an angle to the ground. Curl yourself up, by bending your elbows, until your hands are close to your face, or your elbows form a 90-degree angle. Then, lower yourself down, by extending your elbows, until your arms are fully straight. Repeat for the desired number of reps. You can watch a video of how to do a curl here.
• Variations: You can make curls harder or easier, by changing the position of your feet, hands, or body. For example, you can do incline curls, by placing your feet closer to the pole, the door, or the wall, behind you. This will increase the difficulty and the focus on the biceps, as well as the range of motion and the stretch. You can also do decline curls, by placing your feet farther from the pole, the door, or the wall, behind you. This will decrease the difficulty and the focus on the biceps, and increase the focus on the forearms and the grip. You can also do hammer curls, by grabbing the object with your palms facing each other, instead of up. This will increase the difficulty and the focus on the biceps, especially the brachialis and the brachioradialis. You can also do reverse curls, by grabbing the object with your palms facing down, instead of up. This will increase the difficulty and the focus on the biceps, especially the long head and the peak. You can also do concentration curls, by placing your elbow on your knee, or on a bench, a chair, or a step, and curling the object with one arm at a time. This will increase the difficulty and the focus on the biceps, as well as the isolation and the contraction. You can watch a video of how to do different variations of curls here.

Core

The core is the most essential and functional muscle group in the body. It consists of several muscles, such as the rectus abdominis, the obliques, the transverse abdominis, and the erector spinae, that are responsible for stabilizing and moving your spine, pelvis, and rib cage.

The best bodyweight exercises for the core are:

• Planks: Planks are the most basic and effective bodyweight exercise for the core. They work the entire core, as well as the shoulders, the chest, the back, and the glutes. To do a plank, place your elbows on the ground, directly under your shoulders, and extend your legs behind you, with your toes on the ground. Keep your body in a straight line, from your head to your heels. Hold this position, by contracting your core, for the desired amount of time. You can watch a video of how to do a plank here.
• Variations: You can make planks harder or easier, by changing the position of your elbows, feet, or body. For example, you can do side planks, by placing one elbow on the ground, directly under your shoulder, and stacking your feet on top of each other. This will increase the difficulty and the focus on the core, especially the obliques and the side abs. You can also do reverse planks, by placing your hands on the ground, directly under your shoulders, and lifting your hips off the ground. This will decrease the difficulty and the focus on the core, and increase the focus on the back and the glutes. You can also do elevated planks, by placing your elbows or your feet on a higher surface, such as a bench, a chair, or a step. This will increase the difficulty and the focus on the core, as well as the stability and the balance. You can also do one-arm planks, by lifting one arm off the ground, and extending it in front of you. This will increase the difficulty and the focus on the core, as well as the core and the coordination. You can also do one-leg planks, by lifting one leg off the ground, and extending it behind you. This will increase the difficulty and the focus on the core, as well as the stability and the balance

• Crunches: Crunches are the most common and popular bodyweight exercise for the core. They work the rectus abdominis, or the six-pack muscle, as well as the obliques and the hip flexors. To do a crunch, lie on your back, with your knees bent, and your feet flat on the ground. Place your hands behind your head, or across your chest, and lift your shoulders off the ground, by contracting your core. Curl your upper body towards your knees, until your upper back is off the ground, or your elbows touch your thighs. Then, lower your shoulders back to the ground, by relaxing your core. Repeat for the desired number of reps. You can watch a video of how to do a crunch here.
• Variations: You can make crunches harder or easier, by changing the position of your legs, hands, or body. For example, you can do leg raises, by lifting your legs off the ground, and keeping them straight, or bent, in the air. This will increase the difficulty and the focus on the core, especially the lower abs and the hip flexors. You can also do bicycle crunches, by moving your legs in a cycling motion, and touching your opposite elbow to your opposite knee, with each crunch. This will increase the difficulty and the focus on the core, especially the obliques and the side abs. You can also do reverse crunches, by lifting your hips off the ground, and bringing your knees towards your chest, with each crunch. This will decrease the difficulty and the focus on the core, and increase the focus on the lower back and the glutes. You can also do sit-ups, by lifting your entire upper body off the ground, and touching your chest to your thighs, with each crunch. This will increase the difficulty and the focus on the core, as well as the range of motion and the stretch. You can also do V-ups, by lifting your upper body and your lower body off the ground, and touching your hands to your toes, with each crunch. This will increase the difficulty and the focus on the core, as well as the balance and the stability. You can watch a video of how to do different variations of crunches here.

How to Follow a Sample 4-Week Bodyweight Workout Plan

Now that you have performed the best bodyweight exercises for muscle gain, you can follow a sample 4-week bodyweight workout plan, that incorporates these exercises. In this section, you will find a weekly schedule, a daily routine, and a circuit format for each workout.

The sample 4-week bodyweight workout plan is designed for intermediate to advanced fitness levels, and for the goal of building muscle. If you are a beginner, or have a different goal, you can modify the plan accordingly, by changing the exercises, sets, reps, rest periods, or progression.

The sample 4-week bodyweight workout plan consists of three full-body workouts per week, on Monday, Wednesday, and Friday, and one rest day or active recovery day per week, on Sunday. The workouts are divided into three phases, each lasting one week, with a different focus and intensity. The phases are:

• Phase 1: Strength and Hypertrophy. The focus is on building strength and muscle mass, by using harder variations of the exercises, lower reps, and longer rest periods. The intensity is high, the volume is moderate, and the progression is slow.
• Phase 2: Endurance and Conditioning. The focus is on improving endurance and cardiovascular fitness, by using easier variations of the exercises, higher reps, and shorter rest periods. The intensity is low, the volume is high, and the progression is fast.
• Phase 3: Power and Explosiveness. The focus is on enhancing power and speed, by using explosive variations of the exercises, moderate reps, and moderate rest periods. The intensity is moderate, the volume is moderate, and the progression is moderate.

The workouts are done in a circuit format, which means that you do one set of each exercise, one after the other, with minimal or no rest between exercises. After completing one circuit, you rest for a few minutes, and then repeat the circuit for the desired number of times. The circuit format allows you to save time, burn more calories, and increase your heart rate and metabolism.

Here is the weekly schedule, the daily routine, and the circuit format for each workout:

Week 1: Strength and Hypertrophy

• Monday: Full-Body Workout A
• Tuesday: Rest or Active Recovery
• Wednesday: Full-Body Workout B
• Thursday: Rest or Active Recovery
• Friday: Full-Body Workout C
• Saturday: Rest or Active Recovery
• Sunday: Rest or Active Recovery

Full-Body Workout A

• Warm-up: 5 minutes of light cardio, such as jogging, skipping, or cycling, followed by 5 minutes of dynamic stretching, such as arm circles, leg swings, or lunges.
• Main Workout: 3 circuits of 6 exercises, with 5 reps per exercise, and 90 seconds rest between circuits. The exercises are:
  • Push-ups
  • Pull-ups
  • Squats
  • Dips
  • Lunges
  • Planks
• Cool-down: 5 minutes of static stretching, such as chest stretch, back stretch, leg stretch, or shoulder stretch.

Full-Body Workout B

• Warm-up: 5 minutes of light cardio, followed by 5 minutes of dynamic stretching.
• Main Workout: 3 circuits of 6 exercises, with 5 reps per exercise, and 90 seconds rest between circuits. The exercises are:
  • Decline push-ups
  • Inverted rows
  • Pistol squats
  • Bench dips
  • Split squats
  • Side planks
• Cool-down: 5 minutes of static stretching.

Full-Body Workout C

• Warm-up: 5 minutes of light cardio, followed by 5 minutes of dynamic stretching.
• Main Workout: 3 circuits of 6 exercises, with 5 reps per exercise, and 90 seconds rest between circuits. The exercises are:
  • Diamond push-ups
  • Chin-ups
  • Jump squats
  • Ring dips
  • Walking lunges
  • Reverse planks
• Cool-down: 5 minutes of static stretching.

Week 2: Endurance and Conditioning

• Monday: Full-Body Workout A
• Tuesday: Rest or Active Recovery
• Wednesday: Full-Body Workout B
• Thursday: Rest or Active Recovery
• Friday: Full-Body Workout C
• Saturday: Rest or Active Recovery
• Sunday: Rest or Active Recovery

Full-Body Workout A

• Warm-up: 5 minutes of light cardio, followed by 5 minutes of dynamic stretching.
• Main Workout: 4 circuits of 6 exercises, with 15 reps per exercise, and 60 seconds rest between circuits. The exercises are:
  • Knee push-ups
  • Inverted rows
  • Assisted squats
  • Bench dips
  • Reverse lunges
  • Planks
• Cool-down: 5 minutes of static stretching.

Full-Body Workout B

• Warm-up: 5 minutes of light cardio, followed by 5 minutes of dynamic stretching.
• Main Workout: 4 circuits of 6 exercises, with 15 reps per exercise, and 60 seconds rest between circuits. The exercises are:
  • Regular push-ups
  • Pull-ups
  • Squats
  • Dips
  • Lunges
  • Side planks
• Cool-down: 5 minutes of static stretching.

Full-Body Workout C

• Warm-up: 5 minutes of light cardio, followed by 5 minutes of dynamic stretching.
• Main Workout: 4 circuits of 6 exercises, with 15 reps per exercise, and 60 seconds rest between circuits. The exercises are:
  • Incline push-ups
  • Chin-ups
  • Jump squats
  • Ring dips
  • Split squats
  • Reverse planks
• Cool-down: 5 minutes of static stretching.

Week 3: Power and Explosiveness

• Monday: Full-Body Workout A
• Tuesday: Rest or Active Recovery
• Wednesday: Full-Body Workout B
• Thursday: Rest or Active Recovery
• Friday: Full-Body Workout C
• Saturday: Rest or Active Recovery
• Sunday: Rest or Active Recovery

Full-Body Workout A

• Warm-up: 5 minutes of light cardio, followed by 5 minutes of dynamic stretching.
• Main Workout: 3 circuits of 6 exercises, with 10 reps per exercise, and 75 seconds rest between circuits. The exercises are:
  • Clap push-ups
  • One-arm pull-ups
  • Pistol squats
  • One-arm dips
  • Jump lunges
  • V-ups
• Cool-down: 5 minutes of static stretching.

Full-Body Workout B

• Warm-up: 5 minutes of light cardio, followed by 5 minutes of dynamic stretching.
• Main Workout: 3 circuits of 6 exercises, with 10 reps per exercise, and 75 seconds rest between circuits. The exercises are:
  • Handstand push-ups
  • Muscle-ups
  • Bulgarian split squats
  • Skull crushers

• Skull crushers: Skull crushers are a bodyweight exercise for the triceps, that can be done with a towel, a rope, or a band. They work the entire triceps, especially the long head and the lateral head. To do a skull crusher, grab the object with your hands shoulder-width apart, and your palms facing down. Wrap the other end of the object around a pole, a door, or a wall, behind you. Lean forward, until your arms are fully extended, and your body is at an angle to the ground. Lower your head to the ground, by bending your elbows, until your hands are close to your ears, or your elbows form a 90-degree angle. Then, push your head back up, by extending your elbows, until your arms are fully straight. Repeat for the desired number of reps. You can watch a video of how to do a skull crusher here.
• Variations: You can make skull crushers harder or easier, by changing the position of your feet, hands, or body. For example, you can do decline skull crushers, by placing your feet on a higher surface, such as a bench, a chair, or a step. This will increase the difficulty and the focus on the triceps, as well as the range of motion and the stretch. You can also do incline skull crushers, by placing your hands on a lower surface, such as a step, a box, or a book. This will decrease the difficulty and the focus on the triceps, and increase the focus on the chest and the shoulders. You can also do narrow skull crushers, by placing your hands close together, narrower than shoulder-width. This will increase the difficulty and the focus on the triceps, especially the inner triceps and the elbows. You can also do wide skull crushers, by placing your hands far apart, wider than shoulder-width. This will increase the difficulty and the focus on the triceps, especially the outer triceps and the lats. You can also do one-arm skull crushers, by holding the object with one hand, and the other hand behind your back. This will increase the difficulty and the focus on the triceps, as well as the core and the balance. You can watch a video of how to do different variations of skull crushers here.
• Curls: Curls are the best and most simple bodyweight exercise for the biceps. They work the entire biceps, as well as the forearms and the grip. To do a curl, grab a towel, a rope, or a band, with your hands shoulder-width apart, and your palms facing up. Hold one end of the object in each hand, and wrap the other end around a pole, a door, or a wall, behind you. Lean back, until your arms are fully extended, and your body is at an angle to the ground. Curl yourself up, by bending your elbows, until your hands are close to your face, or your elbows form a 90-degree angle. Then, lower yourself down, by extending your elbows, until your arms are fully straight. Repeat for the desired number of reps. You can watch a video of how to do a curl here.
• Variations: You can make curls harder or easier, by changing the position of your feet, hands, or body. For example, you can do incline curls, by placing your feet closer to the pole, the door, or the wall, behind you. This will increase the difficulty and the focus on the biceps, as well as the range of motion and the stretch. You can also do decline curls, by placing your feet farther from the pole, the door, or the wall, behind you. This will decrease the difficulty and the focus on the biceps, and increase the focus on the forearms and the grip. You can also do hammer curls, by grabbing the object with your palms facing each other, instead of up. This will increase the difficulty and the focus on the biceps, especially the brachialis and the brachioradialis. You can also do reverse curls, by grabbing the object with your palms facing down, instead of up. This will increase the difficulty and the focus on the biceps, especially the long head and the peak. You can also do concentration curls, by placing your elbow on your knee, or on a bench, a chair, or a step, and curling the object with one arm at a time. This will increase the difficulty and the focus on the biceps, as well as the isolation and the contraction. You can watch a video of how to do different variations of curls here.

Core

The core is the most essential and functional muscle group in the body. It consists of several muscles, such as the rectus abdominis, the obliques, the transverse abdominis, and the erector spinae, that are responsible for stabilizing and moving your spine, pelvis, and rib cage.

The best bodyweight exercises for the core are:

• Planks: Planks are the most basic and effective bodyweight exercise for the core. They work the entire core, as well as the shoulders, the chest, the back, and the glutes. To do a plank, place your elbows on the ground, directly under your shoulders, and extend your legs behind you, with your toes on the ground. Keep your body in a straight line, from your head to your heels. Hold this position, by contracting your core, for the desired amount of time. You can watch a video of how to do a plank here.
• Variations: You can make planks harder or easier, by changing the position of your elbows, feet, or body. For example, you can do side planks, by placing one elbow on the ground, directly under your shoulder, and stacking your feet on top of each other. This will increase the difficulty and the focus on the core, especially the obliques and the side abs. You can also do reverse planks, by placing your hands on the ground, directly under your shoulders, and lifting your hips off the ground. This will decrease the difficulty and the focus on the core, and increase the focus on the back and the glutes. You can also do elevated planks, by placing your elbows or your feet on a higher surface, such as a bench, a chair, or a step. This will increase the difficulty and the focus on the core, as well as the stability and the balance. You can also do one-arm planks, by lifting one arm off the ground, and extending it in front of you. This will increase the difficulty and the focus on the core, as well as the core and the coordination. You can also do one-leg planks, by lifting one leg off the ground, and extending it behind you. This will increase the difficulty and the focus on the core, as well as the stability and the balance. You can watch a video of how to do different variations of planks here.
• Crunches: Crunches are the most common and popular bodyweight exercise for the core. They work the rectus abdominis, or the six-pack muscle, as well as the obliques and the hip flexors. To do a crunch, lie on your back, with your knees bent, and your feet flat on the ground. Place your hands behind your head, or across your chest, and lift your shoulders off the ground, by contracting your core. Curl your upper body towards your knees, until your upper back is off the ground, or your elbows touch your thighs. Then, lower your shoulders back to the ground, by relaxing your core. Repeat for the desired number of reps. You can watch a video of how to do a crunch here.
• Variations: You can make crunches harder or easier, by changing the position of your legs, hands, or body. For example, you can do leg raises, by lifting your legs off the ground, and keeping them straight, or bent, in the air. This will increase the difficulty and the focus on the core, especially the lower abs and the hip flexors. You can also do bicycle crunches, by moving your legs in a cycling motion, and touching your opposite elbow to your opposite knee, with each crunch. This will increase the difficulty and the focus on the core, especially the obliques and the side abs. You can also do reverse crunches, by lifting your hips off the ground, and bringing your knees towards your chest, with each crunch. This will decrease the difficulty and the focus on the core, and increase the focus on the lower back and the glutes. You can also do sit-ups, by lifting your entire upper body off the ground, and touching your chest to your thighs, with each crunch. This will increase the difficulty and the focus on the core, as well as the range of motion and the stretch. You can also do V-ups, by lifting your upper body and your lower body off the ground, and touching your hands to your toes, with each crunch. This will increase the difficulty and the focus on the core, as well as the balance and the stability. 

• Sit-ups: Sit-ups are another common and popular bodyweight exercise for the core. They work the rectus abdominis, as well as the hip flexors and the lower back. To do a sit-up, lie on your back, with your knees bent, and your feet flat on the ground. Place your hands behind your head, or across your chest, and lift your entire upper body off the ground, by contracting your core. Touch your chest to your thighs, or as close as you can. Then, lower your upper body back to the ground, by relaxing your core. Repeat for the desired number of reps. You can watch a video of how to do a sit-up here.
• Variations: You can make sit-ups harder or easier, by changing the position of your legs, hands, or body. For example, you can do leg raises, by lifting your legs off the ground, and keeping them straight, or bent, in the air. This will increase the difficulty and the focus on the core, especially the lower abs and the hip flexors. You can also do Russian twists, by twisting your upper body from side to side, and touching your opposite elbow to your opposite knee, with each sit-up. This will increase the difficulty and the focus on the core, especially the obliques and the side abs. You can also do jackknife sit-ups, by lifting your upper body and your lower body off the ground, and touching your hands to your toes, with each sit-up. This will increase the difficulty and the focus on the core, as well as the balance and the stability. You can also do butterfly sit-ups, by placing the soles of your feet together, and letting your knees fall to the sides. This will decrease the difficulty and the focus on the core, and increase the focus on the inner thighs and the adductors. You can also do weighted sit-ups, by holding a weight, such as a backpack, a book, or a bottle, on your chest, or behind your head. This will increase the difficulty and the focus on the core, as well as the strength and the mass. You can watch a video of how to do different variations of sit-ups here.

Week 4: Recovery and Deload

• Monday: Rest or Active Recovery
• Tuesday: Rest or Active Recovery
• Wednesday: Rest or Active Recovery
• Thursday: Rest or Active Recovery
• Friday: Rest or Active Recovery
• Saturday: Rest or Active Recovery
• Sunday: Rest or Active Recovery

Rest or Active Recovery

• Rest: Rest means taking a complete break from any physical activity, and allowing your body and mind to recover and recharge. Rest is important for preventing overtraining, injury, and burnout, and for enhancing performance, adaptation, and motivation. You should rest at least one day per week, and more if you feel tired, sore, or sick. Rest days are also a good opportunity to focus on other aspects of your health and wellness, such as nutrition, hydration, sleep, stress management, and mental health.
• Active Recovery: Active recovery means doing some low-intensity and low-impact physical activity, that does not interfere with your recovery, but rather promotes it. Active recovery can help you reduce muscle soreness, improve blood flow, increase mobility, and maintain fitness. Some examples of active recovery activities are walking, cycling, swimming, yoga, stretching, or foam rolling. You should do active recovery on the days that you are not resting, and for no more than 30 minutes per session.

Conclusion

In this article, you have learned how to build muscle at home with effective bodyweight workouts. You have learned the principles, techniques, and tips of bodyweight training, such as progressive overload, frequency, intensity, and volume. You have learned how to design your own bodyweight workout plan, based on your goals, fitness level, availability, and preferences. You have learned how to perform the best bodyweight exercises for each muscle group, such as push-ups, pull-ups, squats, dips, lunges, planks, crunches, and curls. You have also learned how to follow a sample 4-week bodyweight workout plan, with different phases, workouts, and circuits.

By following this article, you will be able to build muscle, strength, endurance, flexibility, and coordination, without any equipment, and without leaving your home. You will also be able to enjoy the benefits and challenges of bodyweight training, and have fun with it.

So, what are you waiting for? Start your bodyweight workout journey today, and see the results for yourself. You will be amazed by what you can achieve with just your own bodyweight. And remember, no gym, no problem!

FAQs

Here are some frequently asked questions and answers about bodyweight training:

• How long does it take to build muscle with bodyweight exercises? There is no definitive answer to this question, as it depends on several factors, such as your genetics, your nutrition, your recovery, and your consistency. However, a general rule of thumb is that you can expect to see some noticeable changes in your muscle size and shape after 6 to 12 weeks of regular and progressive bodyweight training, if you follow a proper diet and rest protocol.
• How can I make bodyweight exercises harder or easier? There are many ways to make bodyweight exercises harder or easier, depending on your fitness level and goals. Some of the most common ways are:
  • Changing the position of your hands, feet, or body, to increase or decrease the leverage and the resistance. For example, you can do decline push-ups, by placing your feet on a higher surface, or incline push-ups, by placing your hands on a lower surface.
  • Changing the tempo, the range of motion, or the rest periods, to increase or decrease the intensity and the duration of the exercises. For example, you can do the exercises faster or slower, with more or less range of motion, and with shorter or longer rest periods.
  • Changing the variations, the sets, or the reps, to increase or decrease the difficulty and the volume of the exercises. For example, you can do harder or easier variations of the exercises, such as diamond push-ups or knee push-ups, and do more or less sets or reps of each exercise.
• What are some common mistakes to avoid when doing bodyweight exercises? Some of the most common mistakes to avoid when doing bodyweight exercises are:
  • Using poor form and technique, which can lead to injury, pain, and reduced performance. You should always use proper form and technique, by keeping your body in alignment, your core tight, and your joints stable. You should also avoid cheating, by using momentum, bouncing, or swinging, and focus on the quality, not the quantity, of the reps.
  • Doing the same routine and exercises, which can lead to boredom, plateau, and diminished results. You should always vary your routine and exercises, by changing the exercises, the sets, the reps, the rest periods, the intensity, and the frequency, and keep track of your progress. You should also challenge yourself, by trying new and harder exercises, and setting new and higher goals.
  • Neglecting other aspects of your health and fitness, such as nutrition, hydration, sleep, stress management, and mental health. You should always take care of your health and fitness, by eating a balanced and nutritious diet, drinking enough water, getting enough sleep, managing your stress, and staying positive and motivated. You should also complement your bodyweight training with other activities, such as cardio, stretching, or yoga, to improve your overall fitness and well-being.
• How can I measure my progress with bodyweight exercises? There are many ways to measure your progress with bodyweight exercises, depending on your goals and preferences. Some of the most common ways are:
  • Taking photos and videos, which can help you see the changes in your muscle size and shape, as well as your form and technique. You should take photos and videos of yourself, from different angles and distances, before and after your bodyweight training, and compare them over time.
  • Taking measurements and body fat percentage, which can help you see the changes in your muscle mass and body composition, as well as your weight and body fat percentage. You should take measurements of your chest, arms, waist, hips, and legs, and calculate your body fat percentage, before and after your bodyweight training, and compare them over time.
  • Taking tests and challenges, which can help you see the changes in your strength, endurance, power, and performance, as well as your skills and abilities. You should take tests and challenges of your bodyweight exercises, such as how many push-ups, pull-ups, squats, dips, lunges, planks, crunches, and curls you can do in a given time or with a given weight, before and after your bodyweight training, and compare them over time.
• Can I do bodyweight exercises every day? The answer to this question depends on your fitness level, your recovery, and your goals. In general, it is not recommended to do bodyweight exercises every day, as your muscles need time to rest and grow, and your body needs time to recover and adapt. Doing bodyweight exercises every day can lead to overtraining, injury, and burnout, and can hinder your progress and results.

However, you can do bodyweight exercises every other day, or every two or three days, depending on your fitness level, your recovery, and your goals. You can also do different types of bodyweight exercises on different days, such as strength and hypertrophy exercises on one day, and endurance and conditioning exercises on another day, to avoid overloading the same muscles and joints, and to optimize your training and results. You can also do low-intensity and low-impact bodyweight exercises, such as walking, cycling, swimming, yoga, stretching, or foam rolling, on your rest or active recovery days, to maintain your fitness and promote your recovery.