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Why Bodyweight Exercises Are Effective for Building Muscle

1. Time under tension: slowing down or controlling movements increases their time under tension, forcing the muscles to adapt and grow.
2. Progressive overload: by adding more reps or sets or doing more intense variations, you are consistently challenging your body to adapt and grow.
3. Full body engagement: with a bodyweight workout, you are often engaging more muscle groups and activating your core, which can lead to a defined and sculpted look.

The Only 4 Exercises You Need for Total-Body Fitness

The Top 7 Equipment-Free Exercises for Gaining Visible Muscle

Push-Ups

Push-Ups (chest, shoulder, triceps): this is a high-rep potential exercise that is great for progressive overload.

• Start in a high plank with your arms slightly wider than shoulder width. By engaging your core, keep your body straight from your head to your heels. Don’t let your hips sag!
• Lower yourself down until your chest almost touches the ground. Keep your elbows at a 45-degree angle. Avoid flaring your elbows.
• Press back up, fully extending your arms. (For more intensity, try a one-arm push-up)
• Complete 3-5 sets of 8-20 reps. Do exercise 3-5 times per week.

Bulgarian Split Squats

Bulgarian Split Squats (legs, glutes): a great workout to increase time under tension.

• Stand a few feet in front of a bench.
• Place one foot behind you on the elevated surface (i.e., bench). If you are a beginner,r you can do the squats without elevation.
• Lower your back knee down, keeping your front knee aligned with your toes. Stay as upright as possible; don’t lean forward.
• Push through your front heel to return to the starting position.
• Complete 3-4 sets of 8-15 reps per leg. Do exercise 3-4 times per week.

Pike Push-Up

Pike Push-Up (shoulders, triceps): this exercise mimics an overhead press, just without the weights.

• Begin in a downward dog position with your hips high and hands shoulder-width apart.
• Lower your head towards the ground by bending your elbows. (Keep in mind not to flare your elbows.)
• Press back up to the starting position.
• Complete 3-5 sets of 6-12 reps. Do exercise 3-4 times per week.

Bodyweight Rows

Bodyweight Rows (upper back, biceps): pull muscles often get neglected during bodyweight training, but not with this workout!

• First, you will need a sturdy table or a bedsheet wrapped around a door.
• Hold the edge of the table or sheets and lean back at an angle.
• Pull your chest forward by squeezing your back.
• Return to the starting position with control and fully extend your arms. (Don’t use momentum.)
• Complete 3-4 sets of 8-12 reps. Do exercise 3-4 times per week.

Wall Sit (quads, core)

Wall Sit (quads, core): a great workout to increase time under tension.

• Stand with your back against a wall, and sit down so your thighs are parallel to the ground. Your knees are at a 90-degree angle, and your feet are hip-width apart.
• Hold the position, keeping your core engaged. (For increased difficulty, hold weights.)
• Complete 3-4 sets of 30-60 seconds. Do exercise 3-5 times per week. (You can start with a lower time frame, such as 10-20 seconds, and work your way up.)

Glute Bridge

Glute Bridge (glutes, hamstrings): this exercise sculpts the lower body.

• Lie on your back with your knees bent and feet flat on the floor.
• Press through your heels to lift your hips – squeeze your glutes at the top.
• Lower down with control.
• Complete 3-4 sets of 12-20 reps. Do exercise 3-4 times per week.

Plank Variations

Plank Variations (core, full body stability): this exercise engages deep core muscles for total body strength.

• Get into a forearm or straight-arm plank position. Keep your body in a straight line from your head to your heels, and engage your core. Don’t let your hips sag.
• Hold for time and/or incorporate movement like shoulder taps.
• Complete 3-4 sets of 30-60 seconds. Do exercise 3-5 times per week.

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How to Structure These 7 Exercises Into a 30-Day Program

Weekly schedule:

• Day 1 – Upper Body
• Day 2 – Lower Body
• Day 3 – Full Body
• Day 4 – Rest

Progression: increase reps, sets, and difficulty each week. Rest time: 30-50 seconds between exercises.

Week #1 & #2

Day 1: Upper Body (push and pull)

• Push-Ups – 3 sets of 12-15 reps
• Pike Push-Ups – 3 sets of 8-12 reps
• Bodyweight Rows – 3 sets of 10-12 reps
• Plank (Forearm) – 3 sets of 30-45 sec

Day 2: Lower Body & Core

• Bulgarian Split Squats – 3 sets of 10 reps per leg
• Wall Sit – 3 sets of 30-45 sec
• Glute Bridge – 3 sets of 12-15 reps
• Plank (Side) – 2 sets of 20 sec per side

Day 3: Full Body Strength & Endurance

• Push-Ups – 3 sets of 15-20 reps
• Bulgarian Split Squats – 3 sets of 12 reps per leg
• Pike Push-Ups – 3 sets of 10 reps
• Glute Bridge (Single-Leg) – 3 sets of 10 per side
• Plank Hold – 3 sets of 45 sec

Day 4: Rest or Active Recovery

• Repeat Days 1-3 for the rest of the week

Week #3 & #4

Day 1: Upper Body (push and pull)

• Push-Ups (Slow Eccentric – 3 sec down) – 4 sets of 15 reps
• Pike Push-Ups (Feet Elevated) – 3 sets of 8-10 reps
• Bodyweight Rows (Pause at Top) – 3 sets of 12 reps
• Plank (Arm Reach Outs) – 3 sets of 45 sec

Day 2: Lower Body & Core

• Bulgarian Split Squats (Slow Eccentric – 3 sec down) – 3 sets of 12 reps
• Wall Sit (Weighted – Backpack on Chest) – 3 sets of 45 sec
• Glute Bridge (Paused Hold at Top – 3 sec) – 3 sets of 15 reps
• Plank (Dynamic – Shoulder Taps) – 3 sets of 30 reps

Day 3: Full Body Strength & Endurance

• Push-Ups – 3 sets of 20 reps
• Bulgarian Split Squats – 3 sets of 15 reps per leg
• Pike Push-Ups – 3 sets of 12 reps
• Glute Bridge (Single-Leg, Slow Eccentric) – 3 sets of 12 reps per side
• Plank (Hold + Leg Lifts) – 3 sets of 45 sec

Day 4: Rest or Active Recovery

• Repeat Days 1-3 for the rest of the week

The Role of Nutrition in Maximizing Muscle Growth

Nutrition is essential for muscle growth! Be sure to get the following during your 30-day muscle growth period:

• 0.7–1g per lb of body weight
• Eat more whole foods, healthy fats, and protein
• 3L+ water daily

Realistic Muscle Gains You Can Expect in 30 Days

• Readers can expect to gain 1-3lbs of lean muscle.
• They will also see more definition in their arms, chest, legs, and core.
• Lastly, they can expect an increase in the number of reps they can do, as well as endurance.

The #1 Bodyweight Workout To Shrink Hanging Belly Fat

Best Advice for Starting This Muscle-Building Program

• Stick to structured training
• Eat enough (especially protein) to fuel muscle growth
• Stay consistent!

Ronny Garcia, CPT, ISSA