FULL BODY WORKOUT AT HOME | Build Muscle At Home (No Equipment, No Repeat), by Bro Pump on YouTube. 15 min 39 s.
- Video length
- 15 min 39 s
- Time to do it
- 30 minutes
- Difficulty
- Medium
- Steps
- 9
What you need
Steps
Clear a space and load a backpack with books or water bottles. Start light, around 5 to 10 kg, and add weight only when the reps feel easy.
Warm up for 3 to 5 minutes with arm circles, shoulder rolls, bodyweight squats and slow push-ups.
Train your chest with push-ups. Keep your body in a straight line, lower your chest to just above the floor and press back up with control.
Train your shoulders with pike push-ups. Put your hips high, bend your elbows and lower the top of your head toward the floor.
Train your back with backpack rows. Bend at the hips, hold the loaded backpack and pull it toward your chest, squeezing your shoulder blades.
Train your legs with Bulgarian split squats. Put your back foot on a chair, lower slowly on the front leg and push back up.
Train your abs with hollow body holds and reverse crunches. Keep your lower back pressed down and move slowly.
Train your arms with close push-ups and backpack curls. Keep your elbows close to your body and control the lowering phase.
Pick a plan. Do 3 full body days a week as a beginner, or split the muscle groups across 5 days, and repeat for 12 weeks.
Tips and common mistakes
Slow down the lowering phase to about 3 seconds to add tension without extra weight.
Stop each set 1 or 2 reps before you lose good form.
Add reps or backpack weight each week so the workout stays hard.
Skip training a sore muscle group and give it a rest day.
Questions
How many sets and reps should I do?
Do 3 sets of each exercise and aim for 8 to 15 reps. When you can hit 15 clean reps, add weight to the backpack or pick a harder variation.
Can I really build muscle with no equipment?
Yes, if you train with control and keep increasing the difficulty. Bodyweight moves build muscle when you add reps, slow the tempo or load a backpack.
How long until I see results?
Most people notice strength gains in a few weeks. Visible muscle change usually takes a couple of months of consistent training and enough food and sleep.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
