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.
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).
– 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
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
Muscles worked: Abdominals
Hard Variation: Hanging leg raises