Home-Grown Muscle
No Gym Required
Build a powerful physique with zero gym equipment. Progressive calisthenics and resistance band training for serious results anywhere.
Program Overview
Frequency
5 days/week
Session
40–50 min
Duration
8 weeks
Rest Days
2 rest days
Equipment
None (bands optional)
Difficulty
All Levels
Training Phases
Foundation
Weeks 1–3
Master bodyweight basics. Push-ups, squats, lunges, rows.
Progression
Weeks 4–6
Advanced variations. Archer push-ups, pistol squat progressions, pike push-ups.
Peak
Weeks 7–8
Hardest variations. Test your bodyweight strength.
Sample Week
5 training daysWarm-Up
5 min jumping jacks + arm circles
Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Push-Ups Full range of motion. Chest to floor. | 4 | 15–20 | 60s |
Pike Push-Ups Targets shoulders. Hips high, head between arms. | 3 | 10–12 | 60s |
Diamond Push-Ups | 3 | 10–12 | 60s |
Dips (between chairs) | 3 | 12–15 | 60s |
Decline Push-Ups (feet elevated) | 3 | 12 | 60s |
Cool-Down
Stretch — 5 min
Progression Guide
Weeks 1–3: Master basic movements. Focus on full range of motion.
Weeks 4–6: Progress to harder variations (archer push-ups, pistol squat progressions).
Weeks 7–8: Test max reps on push-ups, squats, and pull-ups (if available).
No gym? No excuse. Your body is the gym.
Nutrition Tip
Same rules apply at home. Protein at 1.6–2.0g/kg. Eat whole foods. Stay consistent.
Explore Full Nutrition Guide
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