3 Best Muscle Bulding Workouts Without Weights you can do at Home

3 Effective Muscle Building Workouts you can do without weights in the comfort of your home using bodyweight and isometric exercises only and build muscle in as little as 6 weeks.

Muscle Building Workout without Weights

Inside This Article:

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The Simple Science of Building Muscle Without Weights

The Secret for muscle building is clear: Muscle grows in response to high muscular tension and your muscles do not care what provides that tension.

Read that sentence again!

You can provide muscle tension by many ways - using free weights like barbells, dumbbells or kettle bells, using machines or using your bodyweight itself.

Provide enough tension, and your muscles have no choice but to grow.

And high tension bodyweight + isometric exercises are the most effective way to build muscle IF you know how to do them properly. Mike Thiga built 39 lbs using bodyweight exercises only.

I have covered more in the how to build muscle without weights section. Please read it. You will discover how do combine calisthenics and isometrics for fastest gains. I have included 10 of the best bodyweight exercises to build muscle at your home.

Your Home Workout Requirements

Simple Bodyweight Home Gym

Although this article is about muscle building workout without weights, you need some basic equipment for best gains.

  • A Pull up bar
  • An exercise mat
  • 10 X 10 room space
  • Workout music player

Here are some waste of timers:

  • Mirrors: Avoid mirrors, they only distract. If you need, buy just one full length mirror to observe your squat and deadlift form.
  • Gloves, straps and Belts: Its time to build strong arms and body, not delicate, soft hands and body.

With these basic equipment, you can perform 10 bodyweight exercises. The next 3 workouts use these 10 bodyweight exercises, so visit the article and master them.

3 Best Muscle Building Workouts Without Weights

Here are 3 best bodybuilding workouts without weights. Use any of them for 4 - 6 weeks, then switch to next. Never stagnate.

  1. Total Body Conditioning Workout
  2. Total Body muscle workout
  3. Upper and Lower Body Split

1. 4 Week Total Body Conditioning Workout

This workout is ideal starting point for bodyweight trainers. You learn the perfect form while preparing your body for the upcoming onslaught.

2. Total Body Muscle Building Workout Without Weights

This is a 3 day per week workout targeting the biggest muscle groups in your body for fastest muscle gains.

Each workout targets both upper and lower body muscles and that makes it very powerful.

Workout One: Monday or Tuesday

Workout Two: Wednesday or Thursday

Workout Three: Friday or Saturday


Rest days: Rest on alternate days. Eat, sleep and grow.

Why these exercises? These are multi-joint, compound moves which release maximum anabolic hormones and cause maximum muscle growth.

Why 3 - 4 sets? Because muscle growth requires metabolic stress and multiple sets provide high metabolic stress.

Why 6 - 15 reps? Because moderate reps are best muscle builders.

3. Upper and Lower Body Split Workout

Alternating upper and lower workouts on consecutive days {followed by rest day} is another excellent way to keep variety and keep muscle gains consistent.

Workout One: Monday and Thursday

Workout Two: Tuesday and Friday

See Notes above for workout details.

Bodyweight Bodybuilding Programs

Here are two excellent bodyweight training programs designed to build muscle mass in the comfort of your home without weights.

Summary and Action Plan

As I mentioned earlier you have no business picking up weights if you cannot lift, move and train with your bodyweight first.

Bodyweight plus isometrics are the best way to build muscle mass at home and the 3 workouts above are an excellent place to start.

To your dream body.

› Muscle Building Workout Without Weights

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