Non classé

The Ultimate Home Bodyweight Workout Plan

Ever wondered if you can build an impressive muscular body from your home without the need to go to the gym and buy any equipment. Is that even possible?

You are in luck. Because today I am going to present you with a bodyweight equipment-free workout plan that will help you to gain muscle mass effectively.

This workout routine would be a bodyweight routine that requires no equipment. This routine will be following an upper lower split.

When people think about bodyweight training they generally assume some high rep push-ups and squat workout that only keep them fit. That is not the case. Bodyweight training should be hard. Also, it can be as effective as weight training when it comes to muscle building. Think of it like this, weights are a form of resistance and so is your bodyweight. So progressively overloading one of them will lead to muscle gain. This is especially true for beginner’s trainees.

The Workout Logic

The first two workouts would be more focused on developing strength and power. We will be using explosive movements. This will overload the high threshold muscle fibers and prepare them to be recruited in the later workouts.

The second two workouts would be more hypertrophy/metabolic oriented. Those will help to increase muscle building and to improve your cardiovascular condition.

Let me be clear. If you think that this workout is easy because it is based on bodyweight only movements, you are wrong. It is far from easy. I have clients that were throwing up upon the completion of the metabolic based workouts. That should tell you something about those workouts.

I personally tried this routine a few times. Whenever I was stuck with final exams at college and I couldn’t make it to the gym, they come in handy. They worked really fine for me. AdnI am sure it will work for you as well.

So let’s get started.

The workouts

Workout A: Upper Body

Exercise 1: decline plyometric  push ups: 4 sets of 6 reps

Exercise 2: decline dead stop push ups: 4 sets of 10 reps

Exercise 3: wall handstand push-ups: 4 sets of 6 reps

Exercise 4: plyometric diamond push-ups: 4 sets of 6 reps

Rest 60 sec between sets and 90 sec between exercises

Workout B: lower body

Exercise 1: one leg bodyweight squats: 4 sets of 6 reps for each leg

Exercise 2: jumping squat: 4 sets of 10 reps

Exercise 3: one leg hip thrusts: 4 sets of 6 reps for each leg

Exercise 4: alternating jumping lunges: 4 sets of 10 reps for each leg

Rest 60 sec between sets and 90 sec between exercises

Workout C: upper body 2:

circuit 1:

Exercise 1: decline push ups: 15 reps

Exercise 2: push-ups:15 reps

Exercise 3: incline push ups: 15 ups

The 3 exercises are done in a circuit manner with no rest in between. Rest 2 min between circuits.

Do a total of 3 circuits.

Circuit 2 :

Exercise 1: pike push ups: 8 reps

Exercise 2: side lateral raises ( replace the dumbbell with filled water bottles): 25 reps

Exercise 3: bent over side laterals ( replace the dumbbell with filled water bottles): 25 reps

The 3 exercises are done in a circuit manner with no rest in between. Rest 2 min between circuits.

Do a total of 3 circuits.

Workout D: lower body 2:

 

In this workout, we will use EMOM. EMOM is every minute on the minute style. It means you start your set at the beginning of the minute, then rest for the rest of the minute and begin with the beginning of the next minute.

Example:

Exp:min1 :00 sec=>15 sec : exercise

15 sec=>60 sec : rest

min2 : 00 sec=>15 sec : exercise

15 sec=>60 sec : rest

your rest time will depend on your work time. Some exercises would be faster to finish than others. So hang in there.

Min 1-10: jumping squats: 10 reps

Min 11-20: jumping split squats: 6 reps/leg

Note: each leg will be worked on a minute, so a total of 5 sets for each leg

Min21-30: bodyweight squat: 20 reps

MIN31-40 :split squats :12 reps/leg

Note: each leg will be worked on a minute, so a total of 5 sets for each leg

A Note On Nutrition:

Nutrition is the most important factor in achieving results. It will dictate whether you are going to get results from a certain workout plan or not.

This especially true when you are trying to build muscle. People generally take a good care of their diets when they are trying to lose bodyfat. However, when it comes to muscle building they will just eat whatever and hope for results to happen. That’s why there isn’t a lot of jacked people around.

Muscle building is naturally a slow and hard process. So, don’t make harder by skipping on proper nutrition. Now, if you want a detailed approach to check The Complete Guide To Set Up Your Diet For Muscle Gain. But I’ll give you some guidelines here.

1-Eat adequate amounts of protein:

I cannot stress this enough. It is the single most important nutrition rule to follow. Proteins are the building blocks of muscle. To build muscles you need to be in a positive nitrogen balance. In plain English, it means that synthesis is more than protein breakdown inside your muscle cells. The only way to do that is by consuming enough protein regularly.

2-Eat in a caloric surplus:

Now, It is true that protein intake is the most important factor in muscle building. It is also true that you can build muscle in a calorie deficit if your protein intake is high enough. However, to gain maximum amounts of muscle mass you need to give your body the extra fuel from the consumption of a higher caloric intake. Think of it this way, if you are building a wall protein would be considered as the bricks, and the calorie surplus would be considered as the construction workers. Now, without enough workers, the process would be slow regardless of how many bricks you have. So, to build muscles as effectively as possible, you need to eat in a calorie surplus.

That’s it. The secret workout plan that I use when I can’t go to the gym and I still want to get results. I genuinely believe that this workout plan, when coupled with a proper diet plan, will give you amazing results. Also, it will for sure get your butt into shape. So, No more excuses.

 

 

SUBSCRIBE TO OUR NEWSLETTER
I agree to have my personal information transfered to MailChimp ( more information )
Join our newsletter for more informations about training and diet so you can take your physique to the next level.
We hate spam. Your email address will not be sold or shared with anyone else.

2 thoughts on “The Ultimate Home Bodyweight Workout Plan

Leave a Reply

Your email address will not be published. Required fields are marked *