| MAIN GOAL | FOR MUSCLE GROWTH/STRENGTHENING |
| TRAINING TYPE | FULL BODY |
| DIFFICULTY LEVEL | EASY LEVEL |
| DAYS PER WEEK | 4 DAYS |
| EQUIPMENT | NO EQUIPMENT |
| GENDER | MEN & WOMEN |
Get back to basics with a home workout program that requires no equipment. The program below is a classic bodyweight-only training system that you can perform at home, outdoors, on your travels, and just about anywhere a gym isn’t easily accessible.
Relying on your own body weight is not a new concept in training. In fact, it is one of the oldest training systems. Nowadays, however, this system has been sidelined by the philosophy of commercial fitness because it simply eliminates the necessity of the gym.
And if you think you can’t build muscle outside of the gym, think again, because the exercises below aren’t just easy. Try this program on your vacation and you will understand what we mean.
Program notes
- The only thing that the program requires as “equipment” is a single beam. However, if there aren’t, we have alternative exercises for you below.
- Perform the entire program 2 times per week with a rest day in between. Indicative: Monday – Tuesday and then Thursday – Friday
- Do a good warm-up before each workout with 2-3 minutes of on-the-spot treadmills or jumping jacks
- Perform each block without a break between exercises. Rest only 1 minute at the end of the block.
- Each block will be performed for 2 to 4 rounds depending on everyone’s endurance levels. Start with 2 rounds and as the weeks go by it gives more pain.
- Start with the fewest repetitions given and slowly aim to achieve the highest number.
As you can see, this home exercise program is extremely customizable and doable for everyone. Do this workout at home or on vacation for 4 weeks and then you’ll see how easy some exercises will seem when you get back to the gym!
| DAY 1 | |||
| BLOCK 1 (1 rest at end of each block) | SET | REPS | REST |
| Pushups | 2-4 | 10-20 | 0 |
| Pull-ups* | 2-4 | 10-20 | 0 |
| Pike pushups | 2-4 | 10-20 | 0 |
| Reverse rowing with a reverse grip | 2-4 | 10-20 | 0 |
| Chair tricep dips | 2-4 | 10-20 | 0 |
| BLOCK 2 (1 rest at end of each block) | SET | REPS | REST |
| Squat with body weight | 2-4 | 10-20 | 0 |
| Single-leg calf raises | 2-4 | 10-20 | 0 |
| Projections by body weight | 2-4 | 10-20 | 0 |
| Trunk-leg lifts | 2-4 | 10-20 | 0 |
| Mountaineering sprints | 2-4 | 10-20 | 0 |
| DAY 2 | |||
| BLOCK 1 (1 rest at end of each block) | SET | REPS | REST |
| Incline pushups | 2-4 | 10-20 | 0 |
| Reverse rowing | 2-4 | 10-20 | 0 |
| Pushups with a closed grip | 2-4 | 10-20 | 0 |
| Reverse grip single barbell pull-ups | 2-4 | 10-20 | 0 |
| Plank | 2-4 | 30″-60″ | 0 |
| BLOCK 2 (1 rest at end of each block) | SET | REPS | REST |
| Split squat | 2-4 | 10-20 | 0 |
| Hip bridge | 2-4 | 10-20 | 0 |
| Single-leg calf raises | 2-4 | 10-20 | 0 |
| Isometric back stretches | 2-4 | 10-20 | 0 |
| Bicycle in the air | 2-4 | 10-20 | 0 |
* An alternative for those who do not have a single barbell is reverse rowing (which we already have in the program). You will need a post (broom) between two chairs.
* Alternative to alternative, that is, if reverse rowing is not possible at home, then we will go to towel rowing: You wrap a long towel around the handle of a door, firmly grasp the ends of the towel, and lean back. Then you pull with body weight.
