I won’t lie: building muscle with bodyweight exercises is not ideal for everyone.

This is for one simple reason: it gets harder to create enough resistance to challenge yourself as you get stronger. If you’re in the weightroom, you just use a heavier weight. If you’re using only your bodyweight, you have to be creative.

Below you will find a bodyweight routine that gets progressively harder as you grow stronger.

Bonus: Download my Free Bulking Routine and get a proven step-by-step dumbbell based routine to quickly pack on mass and get stronger.

Who’s It For?

This routine is for people who don’t have access to a gym. Also, I recommend it for guys who are younger than 16.

What Do I Need?

All you need is your body and a pull-up bar (get one cheap on Amazon that simply fits into your doorframe here).

The Routine

– Perform each exercise below for 3 sets of 8-15 repetitions
– Rest 90 seconds in between sets
– When you can perform 15+ reps, advance to the “hard” variation

1. Single Leg Box Squat

Muscles worked: Legs (quadriceps, hamstrings, glutes)

Hard Variation: Pistol squat

2. Push-Up

Muscles worked: Chest, shoulders, triceps

Hard Variation: Decline push-up

3. Chin-Up (reverse grip)

Muscles worked: Back, biceps

Hard Variation: Wide grip overhand pull-up

4. Sit-Up

Muscles worked: Abdominals

Hard Variation: Hanging leg raises

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