Home program, no equipment (3 days)
No gym, no equipment: this program proves you can maintain and build muscle at home. It relies on bodyweight movements, organized into two complete sessions to alternate three times a week. When an exercise gets easy, move to a harder variation to keep progressing.
How it works
Alternate sessions A and B, three times a week, with a rest day between each. For 'to max' exercises, stop one or two reps before full failure.
Progressive overload happens without weights: add reps, slow each movement, cut rest, or move to a harder variation (feet-elevated push-ups, single-leg squats…).
The sessions
Session A
| Exercise | Sets | Reps |
|---|---|---|
| Push-upsarrow_outward | 4 | max |
| Bodyweight squat | 4 | 15-20 |
| Inverted row (under a table)arrow_outward | 4 | max |
| Walking lungesarrow_outward | 3 | 12 (per leg) |
| Plankarrow_outward | 3 | 45 s |
Session B
| Exercise | Sets | Reps |
|---|---|---|
| Bulgarian split squat (foot on a chair)arrow_outward | 4 | 10-12 (per leg) |
| Bench dipsarrow_outward | 4 | max |
| Glute bridgearrow_outward | 3 | 15-20 |
| Side plankarrow_outward | 3 | 30 s (per leg) |
| Leg raisesarrow_outward | 3 | 15 |
How to progress
Log your reps each session and aim to add more. When an exercise exceeds 20-25 easy reps, move to a harder variation rather than endlessly lengthening the sets. A pull-up bar and resistance bands, both inexpensive, greatly expand your options.
Frequently asked questions
Can you really build muscle without equipment?expand_more
Yes, especially as a beginner or intermediate. As long as the exercise stays hard enough — close to failure — the muscle gets the signal to grow. Harder variations replace adding weight and let you progress for a long time.
How to train the back at home?expand_more
The inverted row under a sturdy table is excellent, as are pull-ups if you have a doorway bar. Anchored resistance bands also let you reproduce pulldowns and rows with good intensity.
Follow this program in the app
Log every session, your loads and reps, and watch your progress session after session — for free.