Build muscle with bodyweight training
Intro
Intermediate equipment-free program designed to build muscle with three complete, progressive, and balanced workouts per week.
This eight-week program uses three full-body bodyweight workouts to regularly stimulate the major muscle groups without compromising recovery. The exercises remain consistent throughout the entire cycle, making progress easy to measure.
Who is this program for?
It is suitable for an intermediate female trainee who wants to build muscle at home or elsewhere, without strength-training equipment, with sessions lasting about 60 minutes.
Weekly structure
- Monday: full body, with emphasis on legs, chest, and the posterior chain.
- Wednesday: full body, with emphasis on unilateral work, pushing, and the upper back.
- Friday: full body, with emphasis on the quadriceps, hamstrings, back, and triceps.
A day without strength training separates each workout to support recovery and exercise quality. For bodyweight exercises, progression first occurs within the prescribed repetition or time range, then moves to a more challenging variation once the top of the range is mastered.
Equipment and setup
No strength-training equipment or elevated surface is required. A stable, non-slip surface is sufficient. A mat may be used for comfort only.
Standard
Warm-up
Use a moderate pace solely to gradually raise body temperature without creating fatigue.
45 seconds - 1 minute
Use a comfortable range of motion, keep your knees aligned with your feet, and move smoothly. This set is for warm-up only. Read more Read less
Use a comfortable range of motion, keep your knees aligned with your feet, and move smoothly. This set is for warm-up only.
12 - 15 Repetitions
Perform controlled circles in both directions without forcing the shoulders through an excessive range of motion.
30 seconds - 40 seconds
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Count repetitions per leg. Keep both feet on the floor, keep the front foot stable, and lower with control through a full range of motion you can manage. Aim for about two repetitions in reserve. Once you can complete 15 repetitions on every set for two exposures, progress to a more challenging unilateral variation of the same movement pattern and restart at the lower end of the range. Read more Read less
Count repetitions per leg. Keep both feet on the floor, keep the front foot stable, and lower with control through a full range of motion you can manage. Aim for about two repetitions in reserve. Once you can complete 15 repetitions on every set for two exposures, progress to a more challenging unilateral variation of the same movement pattern and restart at the lower end of the range.
Set
1: 8 - 15 Repetitions
Set
2: 8 - 15 Repetitions
Set
3: 8 - 15 Repetitions
Set
4: 8 - 15 Repetitions
Chain without rest
Keep your body braced and lower your chest between your hands. Aim for about two repetitions in reserve. If you cannot reach the lower end of the range with good form, use the Knee Push-Up; once you can complete 15 repetitions on every set for two exposures, progress to a more challenging Push-Up variation. Read more Read less
Keep your body braced and lower your chest between your hands. Aim for about two repetitions in reserve. If you cannot reach the lower end of the range with good form, use the Knee Push-Up; once you can complete 15 repetitions on every set for two exposures, progress to a more challenging Push-Up variation.
Set
1: 8 - 15 Repetitions
Set
2: 8 - 15 Repetitions
Set
3: 8 - 15 Repetitions
Set
4: 8 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Count repetitions per leg. Keep your upper back on the floor, drive through the working foot, and finish with a clear glute contraction without arching your lower back. Once you master the top of the range, increase control during the lowering phase or hold a longer pause at the top before choosing a variation with a more demanding lever arm. Read more Read less
Count repetitions per leg. Keep your upper back on the floor, drive through the working foot, and finish with a clear glute contraction without arching your lower back. Once you master the top of the range, increase control during the lowering phase or hold a longer pause at the top before choosing a variation with a more demanding lever arm.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Set
4: 10 - 15 Repetitions
Chain without rest
Lie face down and draw your elbows toward your ribs while squeezing your back. Keep your shoulders away from your ears and slow the return phase to increase tension without equipment. Read more Read less
Lie face down and draw your elbows toward your ribs while squeezing your back. Keep your shoulders away from your ears and slow the return phase to increase tension without equipment.
Set
1: 10 - 20 Repetitions
Set
2: 10 - 20 Repetitions
Set
3: 10 - 20 Repetitions
Set
4: 10 - 20 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Count repetitions per side. Rise as high as possible without bouncing and briefly squeeze at the top. Use both legs if balance limits the calf before muscular effort does. Read more Read less
Count repetitions per side. Rise as high as possible without bouncing and briefly squeeze at the top. Use both legs if balance limits the calf before muscular effort does.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Set
3: 12 - 20 Repetitions
Chain without rest
Curl your pelvis toward your ribs without swinging your legs. Stop the set if the movement becomes primarily a swinging motion. Read more Read less
Curl your pelvis toward your ribs without swinging your legs. Stop the set if the movement becomes primarily a swinging motion.
Set
1: 10 - 20 Repetitions
Set
2: 10 - 20 Repetitions
Set
3: 10 - 20 Repetitions
Rest time : 1 minute
Standard
Cool-down
Use a gentle stretch, without pain and without pulling hard on the knee.
30 seconds - 40 seconds
Keep your pelvis on the floor and aim for moderate tension in the back of the thigh.
30 seconds - 40 seconds
Gently open the chest without forcing the shoulder or increasing the arch in your lower back.
30 seconds - 40 seconds
Standard
Warm-up
Use a moderate pace and keep your pelvis stable. The goal is to warm up, not to become maximally out of breath.
40 seconds - 50 seconds
Perform the repetitions per leg, moving forward and backward with a gradually increasing, controlled range of motion.
8 - 10 Repetitions
Keep your elbows straight and move only the shoulder blades, without arching your lower back.
10 - 12 Repetitions
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Count repetitions per leg. Place the rear foot far enough back to keep the front foot stable, and control the descent. Reduce the range of motion if your technique starts to break down. Read more Read less
Count repetitions per leg. Place the rear foot far enough back to keep the front foot stable, and control the descent. Reduce the range of motion if your technique starts to break down.
Set
1: 8 - 15 Repetitions
Set
2: 8 - 15 Repetitions
Set
3: 8 - 15 Repetitions
Set
4: 8 - 15 Repetitions
Chain without rest
Keep your body aligned from your knees to your head, place your hands slightly wider than shoulder-width apart, and lower your chest with control. Aim for about two repetitions in reserve. Once you can complete 15 repetitions on every set for two exposures, progress to the standard Push-Up and restart at the lower end of the range. Read more Read less
Keep your body aligned from your knees to your head, place your hands slightly wider than shoulder-width apart, and lower your chest with control. Aim for about two repetitions in reserve. Once you can complete 15 repetitions on every set for two exposures, progress to the standard Push-Up and restart at the lower end of the range.
Set
1: 8 - 15 Repetitions
Set
2: 8 - 15 Repetitions
Set
3: 8 - 15 Repetitions
Set
4: 8 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Drive through the floor with your feet and finish the extension with your glutes without hyperextending your lower back. Aim for about two repetitions in reserve. Once you can complete 20 repetitions on every set for two exposures, progress to the Single-Leg Glute Bridge and restart at the lower end of the range. Read more Read less
Drive through the floor with your feet and finish the extension with your glutes without hyperextending your lower back. Aim for about two repetitions in reserve. Once you can complete 20 repetitions on every set for two exposures, progress to the Single-Leg Glute Bridge and restart at the lower end of the range.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Set
3: 12 - 20 Repetitions
Set
4: 12 - 20 Repetitions
Chain without rest
Keep your forehead close to the floor, draw your shoulder blades back and down, then raise your arms without shrugging your shoulders. Use a range of motion you can control. Read more Read less
Keep your forehead close to the floor, draw your shoulder blades back and down, then raise your arms without shrugging your shoulders. Use a range of motion you can control.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Set
3: 12 - 20 Repetitions
Set
4: 12 - 20 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Count repetitions per side. Shift your hips slightly back over the bending leg and keep the other leg long. Do not aim for greater depth than your controlled mobility allows. Read more Read less
Count repetitions per side. Shift your hips slightly back over the bending leg and keep the other leg long. Do not aim for greater depth than your controlled mobility allows.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Chain without rest
Perform the prescribed time on each side while keeping your head, pelvis, and feet aligned. Drop to your knees if alignment breaks down. Progress within the time range; once you can hold 45 seconds on every set for two exposures, choose a more challenging variation, for example with the top leg raised. Read more Read less
Perform the prescribed time on each side while keeping your head, pelvis, and feet aligned. Drop to your knees if alignment breaks down. Progress within the time range; once you can hold 45 seconds on every set for two exposures, choose a more challenging variation, for example with the top leg raised.
Set
1: 30 seconds - 45 seconds
Set
2: 30 seconds - 45 seconds
Set
3: 30 seconds - 45 seconds
Rest time : 1 minute
Standard
Cool-down
Slightly tuck your pelvis and keep your torso upright to target the front of the hip without arching your lower back.
30 seconds - 40 seconds
Gently pull your arm across your chest without compressing or forcing the shoulder.
30 seconds - 40 seconds
Keep your ribs down and aim for a gentle stretch along the back of the arm, without shoulder pain.
30 seconds - 40 seconds
Standard
Warm-up
Maintain a moderate, steady pace to prepare the body without depleting the energy needed for strength training.
40 seconds - 50 seconds
This set is only intended to activate the glutes. Raise your hips without aiming for fatigue.
12 - 15 Repetitions
Perform controlled circles in both directions using a comfortable range of motion.
30 seconds - 40 seconds
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Use a full range of motion you can control, keeping your knees aligned with your feet. Aim for about two repetitions in reserve. Once you can complete 20 repetitions on every set for two exposures, progress to a more demanding unilateral variation such as the Split Squat and restart at the lower end of the range. Read more Read less
Use a full range of motion you can control, keeping your knees aligned with your feet. Aim for about two repetitions in reserve. Once you can complete 20 repetitions on every set for two exposures, progress to a more demanding unilateral variation such as the Split Squat and restart at the lower end of the range.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Set
3: 12 - 20 Repetitions
Set
4: 12 - 20 Repetitions
Chain without rest
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Count repetitions per leg. Push your hips back, keep your spine neutral, and stop the range of motion before you lose alignment. Use a light fingertip support against a wall if balance limits hamstring effort. Read more Read less
Count repetitions per leg. Push your hips back, keep your spine neutral, and stop the range of motion before you lose alignment. Use a light fingertip support against a wall if balance limits hamstring effort.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Set
4: 10 - 15 Repetitions
Chain without rest
Draw your elbows toward your ribs and squeeze your back without excessively lifting your chest. Control the return slowly to maintain tension. Read more Read less
Draw your elbows toward your ribs and squeeze your back without excessively lifting your chest. Control the return slowly to maintain tension.
Set
1: 10 - 20 Repetitions
Set
2: 10 - 20 Repetitions
Set
3: 10 - 20 Repetitions
Set
4: 10 - 20 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Count repetitions per side. Rise without bouncing and lower under control. Use both legs if balance becomes the limiting factor. Read more Read less
Count repetitions per side. Rise without bouncing and lower under control. Use both legs if balance becomes the limiting factor.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Set
3: 12 - 20 Repetitions
Chain without rest
Keep your lower back in contact with the floor. Bring your knees closer to your chest if you lose that contact. Progress within the time range; once you can hold 40 seconds on every set for two exposures, increase the lever arm by extending your legs farther or placing your arms farther overhead. Read more Read less
Keep your lower back in contact with the floor. Bring your knees closer to your chest if you lose that contact. Progress within the time range; once you can hold 40 seconds on every set for two exposures, increase the lever arm by extending your legs farther or placing your arms farther overhead.
Set
1: 20 seconds - 40 seconds
Set
2: 20 seconds - 40 seconds
Set
3: 20 seconds - 40 seconds
Rest time : 1 minute
Standard
Cool-down
Maintain gentle, steady tension without knee pain or compensatory pelvic movement.
30 seconds - 40 seconds
Stretch the back of the thigh with moderate tension without excessively rounding your lower back.
30 seconds - 40 seconds
Gently open the chest with your shoulders down, without forcing the range of motion.
30 seconds - 40 seconds