Tap Here to Look Good Naked or…

To Build Muscle Without Weights…

adrian bryant handstand push-ups

Phase 1: 100 reps

Group A (Build Muscle In Chest, Shoulders & Triceps)

Click on photos to see how to do exercise

For the best results…

Group B (Build Muscle In Back & Biceps)

Click on photos to see how to do exercise

For the best results…

Do a variety of different pull-ups & chin-ups when doing all 50-to-100 reps and although any type of pull-ups & chin-ups work all your back muscles…

Even though pull-ups can be done anywhere where you can hang on something strong enough to support you… It's best that you invest in a home pull-up bar

Phase 2: Add Resistance

how to add resistance

2 Options To Build Bigger Legs Without Weights…

1. Hill Sprint Workout

hill sprints

2. Stairs Workout

running up stairs

Bonus: Fastest Way To Get Bigger Calves Without Weights…

(Play the video below to get bigger calves without weights)


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1-40 of 209 Comments
Ray

I like the look of the workout. Im 5'9 150lbs. Im thinking about doing GOMAD with this workout. I want to gain about thirty lbs and i have three years to do it. But i want to be strong and look good. Alot of people say drinking that milk will just make you strong and fat. Whats your advice?

December 17, 2014

Ray

Also im doing the no weights but i have pull up bar and dip bar. And i would say my metabolism is average but it seems like i lose all the weight i gained at the end of the day when i wake up the next morning. It doesnt make sense.

December 17, 2014

Adrian Bryant

simply follow this diet here the goal is to gain muscle mass and not get fat

December 17, 2014

Sam

I'm 17 5ft 3 110 pounds trying to gain weight and muscle. Don't have access to gym. Please help me with workout and diet?

December 02, 2014

Adrian Bryant

you're looking at the workout and here's the diet

December 03, 2014

beast ( XD)

Hi Adrian. i wanted to know if i can get big by eating protein once a day and then just carbs.
thanks.

November 09, 2014

Adrian Bryant

maybe not once a day but you need to eat enough protein which will more than likely take more than 1 meal

November 09, 2014

TJ

Hey Adrian,

I am 6 foot 4 155 pounds, between eating 3000 calories a day and doing this workout as listed (I do not have access to weights very often), do you think I can expect to put on 10-15 pounds?

October 28, 2014

TJ

Also, I am 21 years old...very fast metabolism, basketball player, very active...

Thanks again man

October 28, 2014

Adrian Bryant

you'll do that with the 3000 cals alone

October 28, 2014

Matthew

Yo Adrian, I'm 6'9 160 lbs. Very tone and cut, wanting to put on weight, what's the best diet plan for me and the cheapest route to take for it as well? If all you're going to say is "eat more meats and ect" so help me! lol. And is this workout plan savvy for someone like me to build mass?

October 13, 2014

Zach

Hi Adrian,

I am a 50 yr old extreme ectomorph (6'5" and 180 lbs) . My back is a little dodgy and prone to becoming quite sore. I have lifted weights for nearly three decades and have weighed as much as 215lb. At this point in my life...I would like to stay fit and muscular without so much soreness from back aches etc. Does this type of workout fit that goal? DO you have any suggestions for me to put on say 10 healthy pounds without high risk exercises such as power cleans and squats?

Thanks!

Zach

October 10, 2014

Adrian Bryant

yes, this workout is what're looking for

October 11, 2014

fardeen

hi Adrian its a great site u made to help ppls am frm Mauritius an small island near Madagascar .am 29 male 172.5 cm weight 60 kg 120 lbs BMI 19.6 very active at work 6am to 8pm lots of walking lift weight at work not that heavy 30 minutes of bike daily to work am on foot all day same things for night duties 11 percent of bf my ques is i wnt to gain weight not so much fats as i wnt to build muscle how shuld i get started with nutrition n workout plz help me i wnt to look gud wiz a gud body

August 12, 2014

Adrian Bryant

start here

August 13, 2014

Smffyzul

I completed 100 reps of pull ups in 9 sets. However, I rested quite a bit (25 minutes for the total workout). Is there a specific time you recommend waiting between sets? Also, I have read that ectomorphs, which I am, need more time to recover in between sets. From my experience it certainly seems to be the case. Would you be able to speak to this?

June 22, 2014

Adrian Bryant

no specfic time period and recovery time is different for everyone depending on fitness level

June 22, 2014

mehrab

i have gained a lot of muscle probably 3 pounds doing this workout plan since i had no weights i used a weighted bag for the squats and pushups but it didnt work so well so i finally got myself a top notch super heavy (well for me) dumbell but i only have one, so in substitution with the pushup what workout do i do with the one dumbell that works my biceps chest and maybe shoulders too? i never did the phase 2 cos i didnt have a pull up bar i'd love to know about a workout i can do with the dumbell in sub with the pull/chin up also how many reps do i do of the workouts that your recommending? thanks for your time.

February 03, 2014

Adrian Bryant

how heavy is the one dumbbell?

February 03, 2014

mehrab

since its my first time with weitghs its a lot for me about 6.5 kg which is 14.33 pounds

February 04, 2014

Adrian Bryant

that may be so but you'll quickly get use to just 15 pounds

February 04, 2014

Mehrab

So to my question what single dumbells workout do you recommened for one chests and biceps workout and one that targets back and triceps
And how many do i do?

February 05, 2014

Adrian Bryant

you can do 1arm clean and presses but it would be way too light to gie you any results

February 05, 2014

James

You say keep the reps between 5-12, but surely if someone can do even 60 reps of chin ups, they could quite easily do more than 12 per set if they wanted to. So why do you need to be able to do 100 reps of an exercise before adding resistance?

January 30, 2014

Adrian Bryant

you're right and that's why I said TEN sets or less of 10+ reps per set = you need to move on to the next level or phase 2

January 30, 2014

James

Ok thank you for the reply. I was also wondering whether instead of adding resistance you could do static holds for chin ups. For example, holding the position when your head is above the bar for as long as you can up to a minute, or just go half way and hold that for up a minute? Or just do 1 whole chin up in 5 seconds or more?

January 30, 2014

Adrian Bryant

yes, that is something you can certainly try if you have no weights available. see this here because its all about making your muscles stronger to get bigger

February 01, 2014

Sam

If i do this and on the rest days to burn some fat what kind of intervals on what intensity should i do?

December 08, 2013

Adrian Bryant

you can do any type of interval without messing up muscle gains

December 08, 2013

Sam

Okay thanks and also what my body fat is around 11-12 i dont have any abs yet i do want them but i want more muscle mass before in the intervals page you say to eat from 1500-2000 calories but on muscle building plans you say to eat 2000-3000 so what should i do? I want more lean muscle mass while doing intervals to lose some fat as well which food plan would fit me better

December 09, 2013

James

Whats up adrian? I'm a wrestler and I'm currently out of season. I was looking into these because I'm trying to both gain strength and lose weight for next season. I assumed bodyweight exercises would be good for this. Any tips in particular? I'm 5'8 132 lbs and about 8-10% bodyfat at the moment. this sight is awesome and it helped me get in shape for last season, just trying to take it to the next level.
thanks,
James

May 10, 2013

Adrian Bryant

so are you looking to gain strength without adding too much weight?

May 10, 2013

Andrew

Hey Adrian,

Been looking around for some workout plans at home to build muscle and am very thankful for your post. As of right now im 5'7 162lbs (Skinny arms/chunky body and face) and a couch potato. I will be starting the whole program in a few hours and will be in touch with progress.

March 25, 2013

Andrew

Hey adrian,

Just completed workout a followed by d, Body was shutting down alot on the pushups and only did 80 reps total for 9 sets. Abs was easy did 12 reps for 8 sets. On a new diet to help build muscle fast. Is there any other tips you may give me?

Pushups on chair:
Set#1: 15 reps, Set#2: 10 reps, Set#3: 10 reps, Set#4 7 reps, Set#5 6reps, Set#6 7 reps, Set#7: 6 reps, Set #8 10 reps, Set#9 9 reps. After each set I would rest for 120 seconds.

Schedule is:
Sunday-Rest
Mon-A followed by D
Tues-B
Wed-C followed by D
Thur-A
Fri-B followed D
Sat-C

March 26, 2013

Adrian Bryant

just to make sure your diet is okay please explain to me what diet you are on?

March 26, 2013

Jeff

So I'm around 5'10, 110 pounds at age 15. I was wondering would this workout plan still be effective for someone as underweight as me? If not is there a better plan?

March 18, 2013

Adrian Bryant

this is better if you have weights

March 18, 2013

Rahul Yadav

thanks,Adrian
I'm only 13 years old and want to gain muscle as faster as possible.
I'm ready to do everything u say.
But please help me
thanks D:

March 05, 2013


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