Upper 1: push, back, and arms with no equipment

4-day at-home muscle-building program with no equipment

15 Exercises

Train your upper body with push-ups, self-resisted rows, arm work, and core exercises to build muscle without equipment.

This workout targets the chest, shoulders, back, arms, and abs with bodyweight supersets. It emphasizes controlled progression, quality execution, and a balance between pushing and pulling despite the lack of equipment.

Required equipment

Plyobox PVC Pipe

Muscles

Shoulders Back Abs Traps Chest Triceps Biceps

Circuit 2 rounds

Warm-up

Do each exercise one after another. When you finish the list, rest then start again.

Arm Circles View exercise

Prepare the shoulders without creating fatigue; keep the ribs down and gradually increase the range of motion.

Round 1: 20 seconds - 30 seconds

Round 2: 20 seconds - 30 seconds

Chain without rest

Scapular Push Up View exercise

Activate the shoulder blades before push-ups; keep the elbows straight and avoid arching the lower back.

Round 1: 8 - 12 Repetitions

Round 2: 8 - 12 Repetitions

Chain without rest

Inchworms View exercise

Walk the hands forward slowly to warm up the shoulders, core, and hamstrings without losing pelvic alignment.

Round 1: 4 - 6 Repetitions

Round 2: 4 - 6 Repetitions

Chain without rest

Prone Snow Angels View exercise

Move slowly without shrugging the shoulders; this movement prepares the upper back and helps limit push/pull imbalances.

Round 1: 6 - 10 Repetitions Rest time : 15 seconds

Round 2: 6 - 10 Repetitions Rest time : 30 seconds

15 seconds rest between each round

Repeat 2 times

30 seconds rest

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Push-up View exercise

8-week progression: W1–2 at 2 RIR, W3–4 add reps, W5 slow the lowering phase, W6 approach 1 RIR, W7 remove 30–40% of the sets, and W8 test the top of the rep range without technical failure. Read more

8-week progression: W1–2 at 2 RIR, W3–4 add reps, W5 slow the lowering phase, W6 approach 1 RIR, W7 remove 30–40% of the sets, and W8 test the top of the rep range without technical failure.

Set 1: 8 - 15 Repetitions

Set 2: 8 - 15 Repetitions

Set 3: 8 - 15 Repetitions

Set 4: 8 - 15 Repetitions

Chain without rest

Towel Rows View exercise

Create resistance with your own arms by pulling the elbows backward; without equipment, this movement helps stimulate the back, although a bar or resistance band would be more effective. Read more

Create resistance with your own arms by pulling the elbows backward; without equipment, this movement helps stimulate the back, although a bar or resistance band would be more effective.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions Rest time : 1 minute

Set 3: 10 - 15 Repetitions Rest time : 1 minute

Set 4: 10 - 15 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Pike Push-Up View exercise

Targets the shoulders; beginner: reduce the range of motion. Intermediate: move the feet closer to the hands and control the lowering phase. Read more

Targets the shoulders; beginner: reduce the range of motion. Intermediate: move the feet closer to the hands and control the lowering phase.

Set 1: 6 - 12 Repetitions

Set 2: 6 - 12 Repetitions

Set 3: 6 - 12 Repetitions

Chain without rest

Prone Snow Angels View exercise

Pull the elbows toward the ribs as in a vertical pull; deliberately contract the lats on every rep to compensate for the lack of a cable machine. Read more

Pull the elbows toward the ribs as in a vertical pull; deliberately contract the lats on every rep to compensate for the lack of a cable machine.

Set 1: 12 - 20 Repetitions Rest time : 1 minute

Set 2: 12 - 20 Repetitions Rest time : 1 minute

Set 3: 12 - 20 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Diamond Push-Up View exercise

Add triceps volume without overusing push-up variations; drop to your knees if the elbows or wrists begin to compensate.

Set 1: 8 - 15 Repetitions

Set 2: 8 - 15 Repetitions

Chain without rest

Self-Resisted Hammer Curl View exercise

Resist with the opposite hand throughout both the lifting and lowering phases; increase manual resistance rather than speed. Read more

Resist with the opposite hand throughout both the lifting and lowering phases; increase manual resistance rather than speed.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions Rest time : 1 minute

Set 3: 10 - 15 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Prone T Raise View exercise

Strengthen the rear delts and mid-back; keep the forehead close to the floor and avoid arching.

Set 1: 12 - 20 Repetitions

Set 2: 12 - 20 Repetitions

Set 3: 12 - 20 Repetitions

Chain without rest

Hollow Hold View exercise

Bend the knees if the lower back lifts off the floor; maintain clean core bracing to support the bodyweight exercises.

Set 1: 20 seconds - 45 seconds Rest time : 1 minute

Set 2: 20 seconds - 45 seconds Rest time : 1 minute

Set 3: 20 seconds - 45 seconds Rest time : 1 minute

Standard

Cool-down

Standing Chest Stretch View exercise

Release tension in the chest after the push-ups without forcing the shoulder backward.

30 seconds - 40 seconds

Lat stretch View exercise

Breathe slowly to relax the lats after the self-resisted pulling work.

30 seconds - 40 seconds

Child's Pose View exercise

Muscle-building nutrition guideline: aim for a daily surplus of 250–350 kcal, 1.6–2.2 g of protein per kilogram of body weight, and a weekly body-weight gain of 0.25–0.5%. Read more

Muscle-building nutrition guideline: aim for a daily surplus of 250–350 kcal, 1.6–2.2 g of protein per kilogram of body weight, and a weekly body-weight gain of 0.25–0.5%.

30 seconds - 40 seconds

This workout is part of a complete program.

View program

Start

Upper 1: push, back, and arms with no equipment

Intro