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How to Build Muscle At Home Without Equipment

No gym? No problem. Calisthenics (bodyweight training) is one of the most effective ways to build a lean, aesthetic, and functional physique. Here is how to grow using just gravity.

The "Big 4" Bodyweight Moves

1

Push-ups

Target: Chest, Shoulders, Triceps

💡 Progressions: Knees -> Standard -> Diamond -> One-arm

2

Pull-ups / Chin-ups

Target: Back, Biceps, Forearms

💡 If you don't have a bar, use a sturdy table for inverted rows.

3

Squats

Target: Quads, Glutes, Core

💡 Progressions: Air Squats -> Jump Squats -> Pistol Squats

4

Lunges

Target: Legs, Balance, Core

💡 Walking lunges or Bulgarian Split Squats for increased intensity.

How to Progress Without Weights?

Since you can't add weight plates, you must increase intensity in other ways:

Increase Reps (Volume)
Decrease Rest Times (Density)
Slow Down Usage (Time under tension)
Use Explosive variations (Power)
Unilateral Exercises (One arm/leg)

Get a Custom Home Workout Plan

Select "Home / No Equipment" in WeightGPT, and our AI constructs a complete bodyweight progression routine customized to your strength level.

Generate Home Workout