You don't need a gym membership, barbells, or machines to build real strength and muscle. Bodyweight exercises have been the backbone of military training, gymnastics, and martial arts for centuries. They build functional strength, improve joint health, and you can do them anywhere. Here's how to use them properly.
Bodyweight training builds strength, muscle, and mobility with zero equipment.
Best Bodyweight Exercises by Muscle Group
Not all bodyweight exercises are created equal. These are the movements that actually drive progress, organized by the muscles they hit hardest.
Chest & Triceps
| Exercise | Level | Primary Muscles |
|---|---|---|
| Push-Ups | Beginner | Chest, triceps, front delts |
| Diamond Push-Ups | Intermediate | Triceps, inner chest |
| Decline Push-Ups | Intermediate | Upper chest, front delts |
| Archer Push-Ups | Advanced | Chest (unilateral emphasis) |
| Dips (parallel bars or chairs) | Intermediate | Chest, triceps, shoulders |
Back & Biceps
| Exercise | Level | Primary Muscles |
|---|---|---|
| Inverted Rows | Beginner | Upper back, biceps, rear delts |
| Pull-Ups | Intermediate | Lats, biceps, forearms |
| Chin-Ups | Intermediate | Lats, biceps (more bicep emphasis) |
| Archer Pull-Ups | Advanced | Lats (unilateral emphasis) |
| Muscle-Ups | Advanced | Lats, chest, triceps, core |
Legs & Glutes
| Exercise | Level | Primary Muscles |
|---|---|---|
| Bodyweight Squats | Beginner | Quads, glutes |
| Lunges | Beginner | Quads, glutes, hamstrings |
| Bulgarian Split Squats | Intermediate | Quads, glutes (unilateral) |
| Nordic Hamstring Curls | Advanced | Hamstrings |
| Pistol Squats | Advanced | Quads, glutes, balance |
Core & Shoulders
| Exercise | Level | Primary Muscles |
|---|---|---|
| Plank | Beginner | Transverse abdominis, obliques |
| Hanging Leg Raises | Intermediate | Lower abs, hip flexors |
| Pike Push-Ups | Intermediate | Shoulders, triceps |
| L-Sit (floor or bars) | Advanced | Core, hip flexors, triceps |
| Handstand Push-Ups | Advanced | Shoulders, triceps, upper chest |
Progression Roadmap: Beginner to Advanced
The key to building muscle with bodyweight training is progressive overload — just like with weights. Since you can't add plates to a push-up, you progress by increasing difficulty, volume, or tempo.
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Push | Knee Push-Ups | Push-Ups / Diamond Push-Ups | Archer Push-Ups / Planche Leans |
| Pull | Inverted Rows (high angle) | Pull-Ups / Chin-Ups | Archer Pull-Ups / Muscle-Ups |
| Squat | Bodyweight Squats | Bulgarian Split Squats | Pistol Squats / Shrimp Squats |
| Hinge | Glute Bridges | Single-Leg Glute Bridges | Nordic Hamstring Curls |
| Core | Dead Bugs / Planks | Hanging Knee Raises | Hanging Leg Raises / L-Sit |
| Vertical Push | Pike Push-Ups | Elevated Pike Push-Ups | Handstand Push-Ups (wall) |
How to Progress
Master each level before moving on. "Master" means 3 sets of 12+ clean reps with controlled tempo. Once that feels easy, move to the next progression. Adding a 3-second eccentric (lowering phase) is another way to increase difficulty without changing the exercise.
Full-Body Bodyweight Workout Routine
This program trains your entire body 3 days per week. It works for a living room, a park, a hotel room, or a prison cell. All you need is a pull-up bar (a door-frame one costs $20).
Day A: Push & Legs Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-Ups (or progression) | 4 | 8-15 | 90 sec |
| Bulgarian Split Squats | 3 | 10-12 each | 90 sec |
| Pike Push-Ups | 3 | 8-12 | 90 sec |
| Glute Bridges (single-leg if able) | 3 | 12-15 each | 60 sec |
| Diamond Push-Ups | 3 | 8-12 | 60 sec |
| Plank | 3 | 30-60 sec | 60 sec |
Day B: Pull & Legs Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-Ups (or Inverted Rows) | 4 | 6-12 | 2 min |
| Lunges (walking or reverse) | 3 | 12 each | 90 sec |
| Chin-Ups | 3 | 6-10 | 2 min |
| Bodyweight Squats (slow tempo) | 3 | 15-20 | 60 sec |
| Inverted Rows (underhand grip) | 3 | 10-15 | 60 sec |
| Hanging Leg Raises (or knee raises) | 3 | 10-15 | 60 sec |
Schedule: Alternate Day A and Day B with at least one rest day between sessions. Example: Mon (A), Wed (B), Fri (A), Mon (B), Wed (A), Fri (B) and so on.
Bodyweight vs. Weights: Which Builds More Muscle?
Short answer: both build muscle. The research backs this up. A 2017 study in the Journal of Exercise Science & Fitness found that push-up progressions produced similar chest and tricep hypertrophy to bench press when equated for effort. The key variable is training close to failure, not the tool you use.
| Factor | Bodyweight | Free Weights |
|---|---|---|
| Cost | Free | $$-$$$$ |
| Convenience | Anywhere, anytime | Gym or home gym |
| Progressive Overload | Harder to fine-tune | Easy (add weight) |
| Leg Training | Limited at advanced levels | Unlimited loading |
| Joint Health | Generally easier on joints | Load-dependent |
| Upper Body Hypertrophy | Comparable (with progressions) | Comparable |
| Skill Component | High (balance, coordination) | Moderate |
The honest take: bodyweight training is excellent for upper body and core, and it's hard to beat for convenience. But once your legs outgrow pistol squats, weights give you more room to grow. The best approach for most people? Combine both.
Frequently Asked Questions
Can you actually build muscle with just bodyweight?
Yes. Muscle growth requires mechanical tension and training near failure. As long as you use hard enough progressions (not just doing 50 easy push-ups), bodyweight exercises deliver both. Gymnasts are living proof.
How many days per week should I train bodyweight?
3-4 days per week works well. Full-body 3x/week (like the routine above) is ideal for beginners and intermediates. Advanced trainees can do an upper/lower split 4-5 days per week.
What if I can't do a single pull-up?
Start with inverted rows (feet on ground, body at an angle under a bar or sturdy table). Negative pull-ups (jump to the top, lower yourself slowly for 5 seconds) build the strength you need. Most people can get their first pull-up within 4-8 weeks with consistent practice.
Do I need any equipment at all?
A pull-up bar is the one piece of gear worth owning. Without it, back training is limited. Everything else is optional. Resistance bands and gymnastic rings are nice add-ons but not required.
How long before I see results?
Strength gains come fast — expect noticeable improvements in 2-3 weeks. Visible muscle growth typically takes 6-12 weeks with consistent training and adequate protein intake (0.7-1g per pound of bodyweight).
Train Bodyweight With AMUNIX
AMUNIX makes it easy to track bodyweight workouts, log your progressions, and follow structured programs. Whether you're working with a coach or training solo, the app keeps you on track no matter where you train.
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Always warm up before training and consult a qualified professional if you have injuries or medical conditions that may affect your ability to exercise safely.