Best No-Equipment Full body plan to add size and get in shape

This is a bodyweight program for men designed to build total body strength and lose fat. No equipment needed, so you can start right away.


Why bodyweight?

Bodyweight exercises are the easiest way to start training. It’s the easiest because, well, you can just start doing some exercises right now. There is no need to invest any money in weights or other equipment, and no expensive gym membership either.

Great for busy people – no need to get dressed and drive to the gym. Also, it can fit your schedule, you don’t need to dedicate one hour to training if you don’t have it. Got 5 minutes to spend? Do some squats and pushups.

Simple and safe – There are no heavy barbells or any machines that put your body in weird positions. This makes body weight exercises relatively safe. This is great for beginners, it takes time to learn how perform each exercise with a good form, so it is safer to begin with no extra resistance while you are not sure what are you doing. This doesn’t mean you don’t need to be cautious, you can still get injured doing bodyweight exercises, though less likely.

The biggest drawback with home training is that while good for general fitness, if you want to get pretty big – you will be limited. In order to achieve substantial muscle growth, you need to be able to increase the loads all the time, which is more difficult if you don’t use any weights.


What muscles do we work on?

This is a full body program. It works both your upper body – arms and chest, and the lower body legs and glutes. Most of these exercises also will engage the core muscles – glutes, lower back and abs. Most of the exercises are big compound movements that engage several big muscle groups at the same time. This allows you to get more results with a single exercise, gain more muscle and lose more fat.


How many sets and reps to do?

The most effective way to build muscle is to train at the 8-12 rep range. But since it is harder to scale the resistance on bodyweight, the better answer is “do as many as you possibly can”.

But there is no need to do hundreds of reps, if you can do more than 25 reps on a given exercise the resistance is just too low and the exercise becomes less effective and quite frankly – long and boring. Consider changing to a more difficult variation or add a little resistance. Make sure to add the resistance only after you have mastered the exercise with perfect form.

As for isometric exercises – the best range is to hold the position for 45-60 seconds. While if you can hold for more than 2 minutes it is time to consider a more difficult variation.


How many times a week?

For most people, the best way to train is every other day, means 3-4 times a week. This will give your muscles the time to rest and recover. But it really depends on your lifestyle and goals. In general, more exercise mean more results, it is really unlikely to reach to the point of overtraining unless you do it for couple of hours each day. So if you can and want to train everyday, do it. And if you can only exercise once a week, or just do 2 exercises each day it is still much better than having no training at all.
So just try to find the training method that best suits your life, whether you need a strict workout schedule, or just prefer to do some exercises only when you have the time and energy.

Exercises
Bodyweight Squat
Muscle: Thighs, Hamstrings, Glutes
Equipment: None
3
20
0
60 sec
1

Crunches
Muscle: Abdominals
Equipment: None
2
20
0
60 sec
2

Superman
Muscle: Upper back, Lower back
Equipment: None
3
80
0
60 sec
3

Wide grip push ups
Muscle: Chest
Equipment: None
2
8
0
60 sec
4

Bench Dips
Muscle: Triceps
Equipment: None
3
20
0
60 sec
5

Bodyweight Step up
Muscle: Thighs, Glutes
Equipment: Other
3
20
0
60 sec
6

Bodyweight Lunge
Muscle: Thighs, Hamstrings, Glutes
Equipment: None
2
16
0
60 sec
7

Narrow grip Push Up
Muscle: Triceps, Chest
Equipment: None
2
8
0
60 sec
8

Pull Ups
Muscle: Upper back
Equipment: None
3
5
0
60 sec
9
Exercises
Bodyweight Squat
Muscle: Thighs, Hamstrings, Glutes
Equipment: None
3
20
0
60 sec
1

Crunches
Muscle: Abdominals
Equipment: None
2
20
0
60 sec
2

Superman
Muscle: Upper back, Lower back
Equipment: None
3
80
0
60 sec
3

Wide grip push ups
Muscle: Chest
Equipment: None
2
8
0
60 sec
4

Bench Dips
Muscle: Triceps
Equipment: None
3
20
0
60 sec
5

Bodyweight Step up
Muscle: Thighs, Glutes
Equipment: Other
3
20
0
60 sec
6

Bodyweight Lunge
Muscle: Thighs, Hamstrings, Glutes
Equipment: None
2
16
0
60 sec
7

Narrow grip Push Up
Muscle: Triceps, Chest
Equipment: None
2
8
0
60 sec
8

Pull Ups
Muscle: Upper back
Equipment: None
3
5
0
60 sec
9