8 Week Muscle Building Bodyweight Workout

2 people perform bodyweight exercises
Build muscle without a gym! This 8-week hypertrophy routine will help you progress from basic to advanced bodyweight exercises.

Workout Summary

Build Muscle
Full Body
Beginner
8 weeks
3
30-45 minutes
Bodyweight, Exercise Ball, Kettle Bells, Other
Male & Female

Workout Description

Weeks 1 and 2 introduce you to the basic bodyweight exercises and progress your volume slightly each week. Perform the following routine three times per week on nonconsecutive days such as Monday, Wednesday and Friday. Rest 30 – 60 seconds between sets.

Week 1

Exercise Sets Reps
Push-ups 3 15
Inverted Rows 3 10
Diamond (hands close) Push-ups 3 10
Deep Squats w/ a 3-second pause at the bottom 3 15
Single Leg Calf Raises 3 15
Stationary Lunges 3 10
Lying Leg Raises 3 10
Floor Crunches 3 10

Week 2

Exercise Sets Reps
Push-ups 4 AMRAP*
Inverted Rows 4 AMRAP
Diamond (hands close) Push-ups 4 AMRAP
Deep Squats w/ a 3-second pause at the bottom 4 20
Single Leg Calf Raises 4 AMRAP
Stationary Lunges 4 20
Lying Leg Raises 4 15
Floor Crunches 4 15
*AMRAP = As Many Reps As Possible

Weeks 3, 4 and 5 increase the intensity and difficulty. Since you will be performing more challenging moves, you will again build up your volume over time. Perform the following routine three times per week on nonconsecutive days such as Monday, Wednesday and Friday. Rest 30 – 60 seconds between sets.

Week 3

Exercise Sets Reps
Medium-Width Grip Pull-ups 4 10
Feet Elevated Push-Ups 4 15
Rear Foot Elevated Bulgarian Split Squats 4 10
Feet Elevated Diamond Push-ups 4 10
Jump Squats 4 10
Walking Lunges 3 Lengths
Single Leg Calf Raises 4 AMRAP
Decline Board Crunches 4 10
Hanging Leg Raises 4 10

Week 4

Exercise Sets Reps
Medium-Width Grip Pull-ups 4 15
Feet Elevated Push-Ups 4 20
Rear Foot Elevated Bulgarian Split Squats 4 15
Feet Elevated Diamond Push-ups 4 15
Jump Squats 4 15
Walking Lunges 3 Lengths
Single Leg Calf Raises 4 AMRAP
Decline Board Crunches 4 15
Hanging Leg Raises 4 15

Week 5

Exercise Sets Reps
Medium-Width Grip Pull-ups 4 AMRAP
Feet Elevated Push-Ups 4 AMRAP
Rear Foot Elevated Bulgarian Split Squats 4 15
Feet Elevated Diamond Push-ups 4 AMRAP
Jump Squats 4 15
Walking Lunges 3 Lengths
Single Leg Calf Raises 4 AMRAP
Decline Board Crunches 4 15
Hanging Leg Raises 4 15

Weeks 6, 7 and 8 increase the intensity and difficulty yet again, so building up your tolerance to volume will be the goal. Exercises labeled as 1A, 1B, for example, are performed back-to-back without rest. After the two sets are completed you can then rest for 30 seconds. Perform the following routine three times per week on nonconsecutive days such as Monday, Wednesday and Friday. Week 8 will utilize a few bodyweight assisted pieces of equipment.

Week 6

Exercise Sets Reps
1A. Medium- or Wide-Grip Pull-ups 3 10
1B. Feet Elevated Push-Ups 3 15
2A. Reverse-Grip Chin-ups 3 10
2B. Parallel Bar or Bench Dips 3 15
3A. Rear Foot Elevated Bulgarian Split Squats 3 10
3B. Ball Leg Curls or Glute/Ham Raises 3 10
4A. Box Jumps 3 10
4B. Single Leg Calf Raises or Squat Calf Raises 3 15
5A. Bicycle Crunches 3 15
5B. Lying Leg Raises 3 15

Week 7

Exercise Sets Reps
1A. Medium- or Wide-Grip Pull-ups 3 AMRAP
1B. Feet Elevated Push-Ups 3 AMRAP
2A. Reverse-Grip Chin-ups 3 AMRAP
2B. Parallel Bar or Bench Dips 3 AMRAP
3A. Rear Foot Elevated Bulgarian Split Squats 3 15-20
3B. Ball Leg Curls or Glute/Ham Raises 3 15
4A. Box Jumps 3 15
4B. Single Leg Calf Raises or Squat Calf Raises 3 20
5A. Bicycle Crunches 3 20
5B. Lying Leg Raises 3 20

Week 8

Exercise Sets Reps
1A. Weighted Medium-Grip Pull-ups 3 AMRAP
1B. Feet Elevated Push-Ups with Bands 3 AMRAP
2A. TRX Triceps Extensions 3 AMRAP
2B. TRX Biceps Curls 3 AMRAP
3A. Jump Split Squats 3 20
3B. Weighted Rear Foot Elevated Bulgarian Split Squats 3 15
4A. Weighted Single Leg Calf Raises 3 15
4B. Kettlebell Sumo Squats 3 20
5A. TRX Pikes 3 15
5B. TRX Leg Tucks 3 15

12 Comments+ Post Comment

No Profile Pic
Posted Mon, 08/28/2017 - 01:23
JT

I don't have a barbell at home, is there any other way I can do the inverted rows?oh & can I build muscle with this program? I'be been wanting to put on more size to my frame.

JoshEngland's picture
Posted Mon, 08/28/2017 - 08:50
JoshEngland

Hi JT,

Below is a link to a youtube video showing several different ways to perform inverted rows, a lot of which utilize a table at home.

https://www.youtube.com/watch?v=Y5a5pHN_xbY

Yes, you can use this program to build muscle.

Hope this helps!

No Profile Pic
Posted Sat, 08/15/2015 - 10:33
Ben

Hey Brad, what could we do for a warm up?

BradBorland's picture
Posted Mon, 08/17/2015 - 22:59
BradBorland

You could do any combination of a few moves such as =:

2 or 3 rounds of 10 reps each of the following:

Burpees
Prisoner squats
Push-ups
Walking lunges

No Profile Pic
Posted Mon, 07/27/2015 - 20:02
josh

what about dips can i just add them in? since i can only do about 2-5 dips at a time and if i dont incorporate the movement my fear is i will lose the little reps i can do. Can i replace diamond push ups with dips or maybe stationary lunges?

BradBorland's picture
Posted Tue, 07/28/2015 - 09:24
BradBorland

Oh yeah, dips are a great exercise.

No Profile Pic
Posted Sat, 06/13/2015 - 02:37
Eden

I weighed 90 kilos had suffered from high cholesterol andhypertension. But all this behind, thanks to a method that I found on theInternet, this method made me lose 24 kilos in 8 weeks, now I weigh 56 kilosand I follow my goal are the 50 kilos, I have high cholesterol, I feel morehealthy and strong.

No Profile Pic
Posted Sun, 05/31/2015 - 21:54
Brian

I like the way this work out as well as your 9 week one look but my only problem is i do not have the TRX equipment, and I do not know if the gym at my school has it either what would you recommend doing to replace them if the gym at school does not have the equipment.

BradBorland's picture
Posted Mon, 06/01/2015 - 22:43
BradBorland

Hi Brian. Do you have access to rings or a bar set low on a Smith machine or squat rack?

No Profile Pic
Posted Sat, 05/16/2015 - 08:41
SUDARSHAN

hi Brad,can i replace inverted row with chinups,ie palms facing towards me?

BradBorland's picture
Posted Sun, 05/17/2015 - 22:28
BradBorland

Absolutely!

No Profile Pic
Posted Tue, 05/19/2015 - 08:23
SUDARSHAN

Thanks Brad