SIX BODYWEIGHT WORKOUTS THAT ACTUALLY BUILD MUSCLE

Pack on muscle to your frame with these low-impact routines.

WORKOUT ONE

1a. Push-Up, 5xfailure
1b. Dead-Hang Chin-Up, 5x8-12
Rest: 60 seconds

2a. Bodyweight 1 ¼ squat, 5xfailure
2b. Single-Leg Glute Bridge, 5x12
Rest: 60 seconds

3a. Dip, 4x8-12
3b. Inverted Row, 4x8-12
Rest: 60 seconds

4a. Plank, 3x60 seconds
4b. Prone Back Extension, 3x12

WORKOUT TWO

1a. Broad Jump, 5x10

2a. Chinup, 5xfailure

3a. Plank, 5x30 seconds

Rest: 60 seconds

1b. Bulgarian Split Squat, 4x15 each leg
2b. Clap Pushup, 4x8

3b. V-Up, 4x15

Rest: 60 seconds

WORKOUT THREE

1a. Walking Push-Up 4x20
2a. Wall Push-Up, 4x20
3a. Slow Pull-Up, 4x3
4a. Pull-Up, 4x10
5a. Inverted Row, Towel Grip, 4x8
Rest: as needed

1b. Pike Push-Up, 4x10
2b. Push-Back Push-Up, 4x20
3b. Slow Chin-Up, 4x10
4b. Slow Dip, 4x15

Rest: as needed

1c. Jump Squat, 4x20
2c. Slow Bodyweight Squat, 4x20
3c. Super-Slow Crunch, 4x12
4c. Hanging Leg Raise, 4x12
Rest: as needed

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WORKOUT FOUR

1a. Chin-ups w/ negatives - Max reps + 2 slow negatives x 3-4 sets

2a. Slow Negative Push-ups – 12 x 3-4 sets

3a. Bulgarian Split Squat – 15/per leg x 3-4 sets

1b. Dips – Max Reps + 2 slow negatives w/ cheat x 3-4 sets

2b. Inverted supine rows – 10 x 3-4 sets

3b. Single Leg Hip Extension (Back and Foot Elevated) – 12 x 3-4 sets

1c. Close Grip Push ups – 10/arm x 3-4 sets

2c. Reverse Lateral Lunge (45 deg) –  15/leg x 3-4 sets

3c. Modified Handstand Push-up (feet supported on bench in pike position) – 10 x 3-4 sets

1d. Bodyweight Bicep Curls + negatives – 10 +2 x 3-4 sets

2d. Bodyweight overhead Tricep Extensions + negatives – 8 + 2 x 3-4 sets

1e. Windshield wipers – 15/side x 3-4 sets

2e. Long lever plank – 30 sec x 3-4 sets

3e. Alternating V ups – 15/side x 3 sets

WORKOUT FIVE

TRX complex A: Push/Abs

5 sets x 12 reps each

1a. Ab rollouts
2a. Chest press

3a. Skull crushers

TRX Complex B:

Push/Abs/obliques

5 sets x 12

1b. Atomic Push up
2b. Ab Saws
3b. alternating reverse crunch

TRX complex C: Pull/Legs
5 Sets x 12

1c. inverted rows
2c. bucket squats
3c. single leg squats
4c. bicep curls (shoulders 90 deg of flexion)

WORKOUT SIX

Circuit A
5 sets

1a) wide grip pull ups x 8
2a) plyo push ups x 10
3a) squat jumps x 15
4a) ab saws x 20

Circuit B
5 Sets

1b) dips x 15
2b) neutral grip pull ups x 10
3b) rear foot elevated spilt squats x 15/side

• 4b) hanging knee ups x 15

Circuit C

5 Sets

1c) inverted rows (smith machine) x 10
2c) spider man push ups x 10/side
3c) single leg glute thrust x 15/side
4c) jack knives x 20

Read more: CLICK HERE