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Bodyweight Workouts For Mass – Build Muscle With No Weights !

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Bodyweight workouts have become an extremely popular way to train for strength and aesthetics, but like any other training program it will require you to have a ton of commitment, patience and dedication. Now before we get into any more details about bodyweight training you should know that if your goal is to build the maximum amount of muscle mass in the fastest time possible, bodyweight training alone will not be the most optimal for that goal. Instead training with barbells/dumbbells and machines then incorporating some bodyweight exercises will always be the best way to pack on muscle mass.

3 Movements To Master First

Three movements that you will need to master before getting into any kind of fancy bodyweight training are push ups, squats and pull ups. The only way to know if you have mastered them or not is by being able to do a one arm pull up, one arm push up and one legged squat without struggling or wobbling.

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The only way you can progress to being able to do one arm push ups/one legged squats is too start with a low amount of resistance (doing 10 normal push ups) and gradually add more as the body adapts (20 consecutive close push ups). Although this may take a long while to master any beginner will be able to go from doing bodyweight squats, pull ups/push ups to the one legged/armed variations of them over the course of several months or years with hard work and dedication.

Here is a three day on one day off full body split bodyweight workout for both beginners and intermediates:

Day One – Lower Body

  1. Side To Side Squat – 5 Sets x 10 Reps (45 Second Rest Inbetween Each Set)
  2. Jump Squats – 5 Sets x 10 Reps (1 Minute Rest Inbetween Each Set)
  3. Step Ups – 4 Sets x 20 Reps (1 Minute Rest Inbetween Each Set)
  4. Single Leg Glute Thrust – 4 Sets x 10 Reps (45 Second Rest Inbetween Each Set)
  5. Lunge Jumps – 5 Sets – 8 Reps Per Leg (1 Minute 30 Second Rest Inbetween Each Set)

Day Two – Upper Body

  1. Push Ups – 5 Sets x 15 Reps (45 Second Rest Inbetween Each Set)
  2. Chin Ups – 4 Sets x 10 Reps (1 Minute Rest Inbetween Each Set)
  3. Close Grip Push Ups – 4 Sets x 15 Reps (1 Minute Rest Inbetween Each Set)
  4. Wide Grip Pull Ups – 4 Sets x 8 Reps (1 Minute Rest Inbetween Each Set)
  5. Dip – 4 Sets x 12 Reps (45 Second Rest Inbetween Each Set)
  6. Inverted Row – 4 Sets x 12 Reps (45 Second Rest Inbetween Each Set)
  7. Plank – 3 Sets Hold For 60 Seconds Each (45 Second Rest Inbetween Each Set)
  8. V Sit Ups – 4 Sets x 15 Reps (1 Minute Rest Inbetween Each Set)
  9. Hanging Leg Raise – 4 Sets x 12 Reps (1 Minute 30 Second Rest Inbetween Each Set)

Day Three – Mixed

  1. Bulgarian Split Squats – 4 Sets – 15 Reps Per Leg (1 Minute Rest Inbetween Each Set)
  2. Side To Side Push Ups – 5 Sets x 12 Reps (1 Minute Rest Inbetween Each Set)
  3. Chin Ups – 4 Sets x 10 Reps (1 Minute Rest Inbetween Each Set)
  4. Pause Squats – 5 Sets x 20 Reps (1 Minute Rest Inbetween Each Set)
  5. Dips – 4 Sets To Failure (1 Minute Rest Inbetween Each Set)
  6. Inverted Row – 4 Sets To Failure (1 Minute Rest Inbetween Each Set)
  7. Sit Ups – 4 Sets x 15 Reps (1 Minute Rest Inbetween Each Set)
  8. Lying Leg Raises – 4 Sets x 15 Reps (1 Minute Rest Inbetween Each Set)
  9. Russian Twist – – 4 Sets x 15 Reps (1 Minute Rest Inbetween Each Set)

Day Four – Rest

rest days

Remember bodyweight workouts take time, dedication and consistency so enjoy the process and make every rep count. Your nutrition and sleep is also a very important part to gaining muscle mass so these two articles here will help with that: How To Lean Bulk and End Your Sleepless Nights Now

If you have anymore questions about bodyweight workouts then please leave a comment below.

8 thoughts on “Bodyweight Workouts For Mass – Build Muscle With No Weights !

  1. I have tried many times to do one arm push ups, but I really never took the time to learn how to master them.

    I forget sometimes it’s all about progression and that I have to be patient when it comes to getting better.

    I like how you have a plan for each day for anyone trying to get better when it comes to body workouts. Thanks ! and I’m definetly going to follow this routine.

  2. Hi, thank you for your article. It looks like an amazing exercise indeed. However it’s very advanced and I doubt I could do them right away !

    I was wondering if you had any place where I could look up those exercises to try them out as I am not familiar with all the terminology and worried about executing them wrong and hurting myself 🙂

  3. DEDICATION is right my friend ! I’m not really big into lifting weights, but I wanted to stay tight so I decided to just do 100 pushups and 100 sit-ups everyday…reps of 20 or 25.

    This was back in June of this year(2016).

    I got bored of that routine REAL QUICK !

    After reading numerous articles on workouts, I got the idea of being able to do 100 push-ups in 1 set.

    Its November and I’m doing 65 reps in 1 set.

    There have been times where I wanted to just forget about it, but that would be crazy !

    I put too much time in.

    Like you said…You gotta be dedicated to your goals.

    I’ll be sure to let you now when I KNOCK that 100 OUT !

    1. Haha once you’re able to knock that 100 out you can probably start with the routine in this article. Good luck looking forward to your reply !

  4. Being a health and fitness freak myself I have to say that body weight exercises can do wonders for your body if they are combined with resistance training. Bodyweight exercises actually make my body feel much more tense and give me that toned and pumped look more than resistance training does. On the other hand I find that body weight exercises don’t really increase muscle mass too much.

    How many times a week do you think is best to do body weight exercises ?

    1. If your just doing bodyweight exercises then training at least 5 times a week is a must, but if your also incorporating resistance training then training 4-6 days a week works fine.

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