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Building Muscle Without Weights

There are many body weight exercises you can do and i have featured the basic best muscle builders here. The free program at the bottom of the page will introduce you to some more.

The foundation course is completely FREE and is designed as a 4 week introduction into muscle building without weights and can be done in the comfort of your own home.

If you have never used weights nor done any form of weight training before I recommend starting with our foundation course. It is basically a 4 week course designed as an introduction into bodybuilding using non weight routines and bodyweight exercises to get your body ready for weight lifting.

These exercises can be done in your own home without the need of any equipment not found in your home.

This building muscle without weights foundation routine is taken from the hard gainers handbook and is designed for people who cannot get to the gym or beginners looking to start training.

For the foundation routine we are going to workout 3 times a week on Monday, Wednesday and Friday and use these days for building muscle without weights. If you cannot do these days for any reason choose ones you can but allow at least one rest day between workouts to let your body recover.

Your workout should start with a warm up if you have the space I recommend skipping as a good aerobic exercise for warming your body up and getting the blood flowing. If you do not have access to a skipping rope then you can do spot running and star jumps to warm your body up, all of these will be illustrated later.

Spend a good 20minutes at the start warming up and a good 5 minutes at the end of your workout stretching off the worked muscles.

We are going to perform the following exercises in this order for building muscle without weights or a gym.

Press Ups – Chest / Shoulders / Triceps
Squats - Thighs
Calf Raises - Calf
Chair Dips - Triceps
Sit Ups – Abdominal's

Press Ups (push up)

Assume the prone position as pictured. Your feet should be together and your hands just a little wider then shoulder width apart. Keeping your back as straight as possible bend your arms lowering yourself so your chest is about 3 inches from the floor, then return back to the starting position. Breathe in as you lower and out as you return to the top. Take about 4 seconds to lower and 2 seconds to return to the top.

Set 1 = 10 reps (warm up)
Set 2 = As many as you can.
Set 3 = As many as you can.
Set 4 = As many as you can.

This exercise will work your shoulders, chest and triceps. If you cannot manage push ups then you can put your knees on the floor to take some of the weight off and as soon as you find this easy then revert back to normal push ups.

Building muscle without weights for the chest, arms and shoulders is easy with the push up. Widen your grip to hit the outer chest and narrow grip push ups hit the triceps more.  

Squats

Building muscle without weights for the thigh muscles, buttocks and entire lower body. With you feet about two times shoulder width apart place your hands on your hips and bend you knees squatting down until your thighs are about parallel with the floor, then return back to the top. Your back should be kept straight throughout the movement. One of the beg leg exercises for building muscle without weights.

When squatting down take about 4 seconds and 2 seconds when returning to the start position.

Set 1 = 20 reps
Set 2 = 20 reps
Set 3 = 20 reps
Set 4 = 20 reps

If you find 20reps easy increase by 10 until you start to find it more difficult. This exercise is great for the thigh muscles and you will feel the muscle burn, just be careful as this can be quit stressful on the knees.

You will also notice this exercise works your buttocks as well as a secondary muscle. Breathe in then squatting and breathe out on the way up.

Chair Dips

Building muscle without weights for the shoulders and triceps, very effective movement.

This exercise can be used with a chair or with a bench. Take the starting position as shown, keep your feet together and back straight.

Lower your weight until your bum is about 2cm from the floor and then return to the starting position.

Take 4 seconds to lower your weight and 2 seconds to return back to the start position.

Set 1 = 10 reps (warm up)
Set 2 = As many as you can.
Set 3 = As many as you can.
Set 4 = As many as you can.

If you cannot manage 10 to begin with don't worry just complete as many as you can. This is a great exercise for building muscle without weights in the triceps area.

Be careful when completing this exercise as it can put extra stress on your elbows. It is always important to warm up your joints before starting any sort of strength training program.

Sit Ups

Building muscle without weights for the abs, get that six pack look.

Lie flat on your back with your hands beside your head. Your knees should be bent and your feet flat on the floor. In one move sit up and then lower yourself back down again.

Complete 2 sets of as many as you can.

This exercise is great for the abdominal's and if you are looking for that six pack look you need to take your abdominal training seriously.

Not only do good abs look good but they help support for back and develop good posture.

You may find it useful to have some one holding your feet or place your feet under a heavy object such as a chair this will prevent you from lifting up and make the whole movement easier.

Calf Raises

Building muscle without weights for the calf muscles.

If you have a small step or stairs in your house stand with the ball of one foot onto the step, rest one arm on a wall for support.


Raise up on your toes as high as you can, and then lower your heel to below the level of your toes, but do not bounce. Complete as many reps as you can until you cannot complete anymore and then change legs.

Take 2 seconds to raise your heel and 4 seconds to lower it.

This exercise works your calf muscles.

Complete 2 sets for each leg.

These exercises will help develop each muscle group and increase your strength ready for the weight training.

It is important to perform each exercise using strict form and follow the instructions for each.

Rest a maximum of 30seconds between each set use this time to tense and pose your muscles for that extra burn feeling.

Complete each set to failure, by this I mean so you cannot lift anymore don't just give up because you are tired. These exercises will burn and your muscles will feel tired you need to overcome this and push yourself to complete more reps.

Just because these exercises do not involve weights you should still take them seriously, as you can still make some good gains from them.

Complete your workouts as follows

Monday Workout
Tuesday Rest Day
Wednesday Workout
Thursday Rest Day
Friday Workout
Saturday Rest Day
Sunday Off Day

You may have noticed that some days are marked as rest days and there is one off day .

Rest Day

Do not complete a strength training workout on these days but if you would like then you

can still complete a cardio workout. 20-30minutes in the morning will really get your heart pumping and set you up for the day. If you complete this exercise before breakfast it will accelerate fat loss because you would have not consumed any calories prior to that for the exercise to burn.

Off Day

The off day is basically what it says on the tin no form of exercise is to be completed on this day and it is purely for recovery and enjoyment. You can cheat a little on your diet on this day if you crave it but don't go over board but it is important to treat yourself from time to time this will help keep you motivated throughout the program.

After the 4 weeks foundation course your body should be ready for the weight training and you should be used to your new diet by now. Its time to let the muscle growth begin.

Get Your Free 4 Week Training Plan

"Get My Exclusive Upside Down Training Program ... a completely unique 4-week preparation workout to build rock-hard muscle mass and turn heads."  

This Free 4 Week building muscle without weights workout program teaches you how to condition your body and prepare it for resistance training. This 4 week program will help with:


Postoral Imbalances
Shoulder Stability
Core Stability and Strength
Flexibility Training
Conditioning

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