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
  • Main Goal
    General Fitness
  • Workout Type
    Full Body
  • Training Level
  • Program Duration0 weeks
  • Days Per Week
  • Equipment Required
  • Target Gender 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
Christopher C
Posted on: Thu, 12/16/2021 - 02:45

body weight alternative to Bulgarian dumbell split squats;
1-leg romanian deadlifts. From standing position right leg straight, bend down to touch your right foot (toes), while kicking your left leg backwards and keeping left leg straight as you raise it to a parallel level. touch your right foot and return to upright starting position. Repeat 10 reps and switch sides and complete 10 reps. Perform 3 sets of 10 reps on each leg.

Brandon McDaniel
Posted on: Sat, 09/05/2020 - 04:34

What is Standing Walk Out & Walk In. Never heard of that before

M&S Team Badge
Posted on: Thu, 09/24/2020 - 11:25

Hey Brandon - from a standing position, bend a the hips and walk out on your arms into a plank position. Then use your arms to walk back in and return to a standing position.

Posted on: Sat, 08/08/2020 - 14:48

What should i do if i'm so exhausted that i can't even perform the circuit for a second time, let alone finishing the whole circuit?

M&S Team Badge
Posted on: Mon, 08/10/2020 - 10:16

Hey Shamil

If this circuit is too challenging right now, perform only 25 reps on all of the exercises If you can't hold the 120-second plank yet then start with a 60-second plank. As you get stronger you'll be able to start increasing the reps/time for each exercise.

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

What's a Bulgarian split squat?

M&S Team Badge
Posted on: Mon, 01/16/2017 - 09:19
Posted on: Wed, 12/23/2015 - 06:26

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!

M&S Team Badge
Posted on: Thu, 12/24/2015 - 09:41

Yes, those changes will work just fine!

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


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

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

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

do you keep your legs togther or spreaded ouy ?

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

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.

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

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.

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

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

M&S Team Badge
Posted on: Fri, 10/11/2013 - 17:15

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

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

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

M&S Team Badge
Posted on: Wed, 10/09/2013 - 10:18

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.

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

Is it inch worm. Nice workout