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.
|Circuit - Perform 3x|
|Standing Walk Out & Walk In||1||25|
|Bulgarian Split Squat||1||25 each leg|