Building lean muscle at home without expensive equipment is not only possible—it’s incredibly effective when you follow a structured bodyweight routine. Whether you’re a beginner or an experienced fitness enthusiast, bodyweight exercises can help you achieve strong, toned muscles, boost your metabolism, and improve overall fitness—all from the comfort of your living space.
This comprehensive guide reveals the best bodyweight exercises to target each major muscle group and how to structure a full-body workout plan for maximum muscle growth and strength.
Bodyweight exercises use your own weight as resistance, which can stimulate muscle hypertrophy when performed with the right intensity and volume. Benefits include:
Improved strength and endurance
Greater muscle control and stability
Increased flexibility and mobility
Minimal risk of injury with proper form
No equipment or gym membership required
When done correctly and progressively, bodyweight training can deliver the same muscle-toning results as traditional weightlifting.
Muscles Targeted: Chest, shoulders, triceps, core
How to Do It:
Start in a plank position, hands slightly wider than shoulders.
Lower your body until your chest almost touches the floor.
Push through your palms to return to the starting position.
Reps: 3 sets of 10–15
Variations: Incline push-ups (easier), decline push-ups (harder), diamond push-ups (triceps focus)
Muscles Targeted: Triceps, shoulders
How to Do It:
Sit on the edge of a chair, hands beside your hips.
Slide off and bend your elbows to lower yourself down.
Push back up to the top.
Reps: 3 sets of 10–12
Muscles Targeted: Shoulders, upper chest, triceps
How to Do It:
Start in a downward dog position.
Bend elbows to bring the head toward the ground.
Push back up to start.
Reps: 3 sets of 8–10
Muscles Targeted: Quads, hamstrings, glutes, calves
How to Do It:
Stand with feet shoulder-width apart.
Lower into a squat, keeping your chest upright.
Drive through your heels to return to standing.
Reps: 3–4 sets of 15–20
Variations: Jump squats (explosive power), sumo squats (inner thigh focus)
Muscles Targeted: Glutes, hamstrings, core
How to Do It:
Lie on your back, knees bent, feet flat on the floor.
Press through your heels to lift your hips off the ground.
Squeeze your glutes at the top.
Reps: 3 sets of 15–20
Muscles Targeted: Quads, glutes, hamstrings
How to Do It:
Step one foot forward and lower into a lunge.
Push back to standing and repeat on the other leg.
Reps: 3 sets of 12 per leg
Variations: Walking lunges, reverse lunges, jump lunges
Muscles Targeted: Core, shoulders, back
How to Do It:
Forearms on the floor, elbows under shoulders.
Engage your core and keep your body in a straight line.
Hold: 30–60 seconds, 3 rounds
Muscles Targeted: Lower abs
How to Do It:
Lie flat on your back, hands under hips. köpa AAS Sverige
Raise your legs up to 90 degrees, then slowly lower.
Reps: 3 sets of 10–12
Muscles Targeted: Obliques, rectus abdominis
How to Do It:
Lie on your back with knees bent, hands behind your head.
Alternate touching opposite elbows to knees in a pedaling motion.
Reps: 3 sets of 20
Day 1: Upper Body Focus
Push-Ups – 3x15
Triceps Dips – 3x12
Pike Push-Ups – 3x10
Plank – 3 rounds (45 sec hold)
Day 2: Lower Body Focus
Squats – 3x20
Glute Bridges – 3x20
Lunges – 3x12 per leg
Wall Sit – 3x30 seconds
Day 3: Active Recovery or Light Cardio
Day 4: Core & Full Body
Bicycle Crunches – 3x20
Leg Raises – 3x12
Push-Ups – 3x12
Squat Jumps – 3x10
Plank – 3 rounds (60 sec hold)
Day 5: Full Body Circuit (Repeat 3x)
Squats – 20 reps
Push-Ups – 15 reps
Lunges – 12 reps per leg
Glute Bridge – 20 reps
Plank – 1 minute
Train to fatigue: Push to the point of muscle exhaustion for growth.
Add time under tension: Slow down the negative phase of each move.
Progress gradually: Add reps, sets, or reduce rest periods weekly.
Mind-muscle connection: Focus on squeezing and contracting muscles during every movement.
Stay consistent: Stick to your plan at least 3–5 days per week.
To build lean muscle, your nutrition matters:
Eat high-protein meals (chicken, eggs, tofu, Greek yogurt, legumes)
Stay hydrated
Consume complex carbs to fuel workouts (brown rice, oats, sweet potatoes)
Don’t skip healthy fats (avocados, nuts, olive oil)
Time your meals: Eat protein within 30–60 minutes post-workout
Take weekly photos and body measurements
Log your reps, sets, and workout intensity
Set achievable short-term goals
Celebrate every improvement—no matter how small
Bodyweight training is a highly effective and accessible way to build lean muscle at home. With the right plan, consistency, and effort, you can sculpt your body, increase strength, and boost confidence—all without a gym.