Build Muscle With This Bodyweight Workout Routine Circuit

Can you build muscle using only bodyweight exercises? You can if the intensity is great enough. This routine will challenge you regardless of your fitness levels.

Workout Summary

General Fitness
Full Body
Beginner
3
Bodyweight
Male & Female

Workout Description

Can you build muscle using bodyweight exercises? Yes, if you make the workout challenging enough.

I designed this routine to be a quality starting point. But it is just that: a starting point.

Over time you will need to find ways to make it more difficult. There are plenty of bodyweight exercise variations listed on Muscle & Strength. Try them out, and evolve your training when this workout feels too easy.

You can perform this workout up to three times per week. Leave at least one rest day between training days. Rest 2-3 days if you are very sore and need more recovery time.

The goal is to get up to 25 to 50 reps per set, depending on the exercise. When you are able to achieve this, swap in a more challenging exercise variation.

For example, when you are able to perform 50 reps per set on pushups, move on to one arm pushups (alternating), or clapping pushups. When bodyweight squats become too easy, add in jump squats or box jumps.

Rest. Rest only long enough between exercises to catch your bearings. Once you remember what day it is, immediately move on to the next exercise.

After you complete a full circuit, rest for 2 to 5 minutes and drink some water.

Bodyweight Workout
Circuit - Perform 3x
Exercise Sets Reps
Push Ups 1 50
Inverted Row  1 50
Standing Walk Out & Walk In 1 25
Jump Squats 1 50
Plank 1 120 seconds
Burpees 1 50
Chest Dips 1 50
Chin Up 1 50
Bulgarian Split Squat  1 25 each leg

14 Comments+ Post Comment

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Posted Sun, 01/15/2017 - 14:49
Tama

What's a Bulgarian split squat?

JoshEngland's picture
Posted Mon, 01/16/2017 - 09:19
JoshEngland
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Posted Wed, 12/23/2015 - 06:26
Giannia

Good morning. Can we make some changes in this routine? For example in push-ups we will do 5 different kind such as wide, diamond, clap etc from 10 reps and instead chin up,we will compine different kind of pull up!

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Posted Thu, 12/24/2015 - 09:41
MeganBaird

Yes, those changes will work just fine!

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Posted Thu, 12/24/2015 - 16:31
Giannis

Nice!

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Posted Sun, 05/18/2014 - 02:44
Rory

This circuit is a killer felt sick by chins, then I don't usual train circuitstyle good tough

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Posted Sat, 04/05/2014 - 03:11
marcus

do you keep your legs togther or spreaded ouy ?

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Posted Wed, 11/13/2013 - 00:56
Cody

Hi, i was wondering if this is the right workout routine for me? i have quite a bit of body fat and ive been wanting to lose it and gain mucle at the same time.

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Posted Wed, 11/13/2013 - 00:55
Cody

Hi, i was wondering if this is the right workout routine for me? i have quite a bit of body fat and ive been wanting to lose it and gain mucle at the same time.

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Posted Wed, 10/09/2013 - 13:59
nathan

would this circuit be a point to start training as im only 15 years old and i need to build some extra muscle for college next year, and i cant do 50 reps all in one go so would you recommend i do as many as possible for each exercise?

many thanks Nathan

Steven's picture
Posted Fri, 10/11/2013 - 17:15
Steven

Sure this would be a good option. On the exercises that list 50, simply do as many as you can.

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Posted Tue, 10/08/2013 - 13:01
alex

"Standing Walk Out & Walk In" what is this exercise?

Steven's picture
Posted Wed, 10/09/2013 - 10:18
Steven

While standing, place your hands on the ground as close to your body as possible. Slowly walk out on your hands as far as you can, then walk back in on your hands.

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Posted Wed, 10/22/2014 - 05:32
duba

Is it inch worm. Nice workout