Bodyweight Workout Routine (BUILD MUSCLE AT HOME!)

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Build muscle mass with just your bodyweight here…

Been looking for a home bodyweight workout that allowed you to put on muscle mass without just getting skinny? Then here’s a perfect 400 rep challenge that is sure to make even the most seasoned calisthenics users struggle and help you build muscle at home. This bodyweight workout routine can be done with just the weight of your body.

The interesting part about the workout is, it won’t be fully known until the final score of the big game is in. Each of the 9 bodyweight exercises showcased in this workout are eligible to appear in the final routine. The score of the Super Bowl will determine just which ones make the cut of the 400 reps that you will be performing.

The problem with most bodyweight workouts is that they focus way too much on conditioning and cardio and very little on traditional strength training exercises. This tends to leave you skinny rather than ripped and muscular at the end of the program. The workout shown here today will do just the opposite. If you are looking to build muscle you still have to overload your muscles in a way that will give them no choice but to grow.

This particular home bodyweight workout routine does just that.

Combining body weight leg exercises with old standbys like pullups and difficult versions of the pushup, you can expect to tax your body from your head to your toes. We don’t forget the core either. A hefty dose of bodyweight ab exercises are included to help round out that athletic physique completely.

When you’re ready for a full six week bodyweight workout challenge, then head to and get the ATHLEAN XERO program. No bands, bars, benches, or dumbbells are used at all in the program. Literally, just you and your will to complete the workouts and challenge yourself to build serious muscle mass with nothing but your own body.

For more bodyweight workout videos and exercises to build muscle at home, be sure to subscribe to our channel here on youtube at

Get Total Gym TV. | Only $69.95 to stream workouts for a year!


vipul singh says:

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Muskaan Mohammed says:

Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from Next Level Diet contains delicious and nutritionally rich foods your body, brain and heart will love. It's definitely worth trying.

Devi OZ says:

For lockdown..💪👍

JP_L says:

My english is shit. Would anybody explain to me how many sets?

Martin Ferrari says:

Who else is gonna do these during Coronavirus isolation, 5 years after it was posted? ✋🏻

Mohammed Alshoaibi says:

So this will build muscle??

Syed Ali says:

anybody here because of the corona virus

Huzaifa Khi says:

Jeff can you upload som of zero program vedios on YouTube because I don't have access to your program at google'

Alejandra Quintero says:

my sick kid decided to take a nap right when I was heading to the gym (single parent no one to watch her) thank you for giving me a workout that I could use during this time.

FromBeToReality says:

then watch!!

Robotomy101 says:

this isn’t a bodyweight workout this is an alkatraz prisoner workout

Akshita Yadav says:

Best workout of all time

Anxiety Celery says:

You forgot the part where we die.

esdras polynice says:

Your workouts challenge in physical limitations nether nor experience nor understand in exercise lifestyle for me you might been best at home and outside gym online fitness trainer

C. Galindo says:

Nice. Good video

Trevor Smiles III says:

This is a killer workout. Left my chest sore asf. Been getting real results from your posts. Thanks a lot.

Jardean H says:

Jeff I know you're american but could you possibly do a video on body weight for rugby

mohamed yusuf says:

The only hardcore true workouts are from Jeff's body weight only workouts, you will never ever get bored from this typical body weight only workouts that have been on YouTube since it's beginning !!!

Sahil Kumar says:

Frequency of this workout in a week?

Climbers137 says:

Archers, 1:20
Single-leg landmines, 2:13
2:24, hanging leg raises
2:52, dragon thrusts
3:08, BW tricep X-tensions

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