Do Workouts A, B, C & D To Build Muscle without weights…

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

Do *50-to-100 reps of ONE of these 9 exercises…

Click on photos to see how to do exercise

Do 1 of these 2 exercises if you can't do push-ups or dips…

Workout A Guidelines

• *DON'T WORRY - You DO NOT have to do all 50-to-100 reps in a row without stopping - you can do up to 100 sets of 1 rep as long as you do all 50-to-100 reps but…
• Once you can complete all 100 reps in under 10 sets and If you only need 2-to-3 minutes to rest between sets then this workout has gotten too easy for you to build muscle without weights so…
• You'll have to add some resistance to your Push-ups, Dips, Handstand Push-ups or Bodyweight flyes to keep building bigger chest, shoulder & triceps muscles and to add more resistance…
• You can wear a Weighted Vest or You can wear a book bag filled with weights or anything else you can think of to add more resistance and…
• It's VERY IMPORTANT for you to keep a training log to keep up with things like…
• How many sets it took you to do all 50-to-100 reps and…
• If you used a weight vest or a bookbag for extra weight.
• Do workout A 1-to-2 days a week but never do it on back-to-back days & take at least 1 day off if doing it twice a week or…
• You can do workout A TWICE a day (once in the morning & evening) 1-to-2 days a week but don't repeat the same workout on the same day so for example…
• In the morning you can do Dips &…
• In the evening you can do Bodyweight chest flyes
• Take at least 1 week off from doing Workout A after you've done it 2-to-6 weeks in a row.

Workout B (Build Muscle In Your Back & Biceps)

Do *50-to-100 reps of any kind of the pull-ups & chin-ups here OR… Go here if you're not strong enough to do one pull-up or chin-up

Workout B Guidelines

• *DON'T WORRY - You DO NOT have to do all 50-to-100 reps in a row without stopping - you can do up to 100 sets of 1 rep as long as you do all 50-to-100 reps but…
• Once you can complete all 100 reps in under 10 sets and If you only need 2-to-3 minutes to rest between sets then this workout has gotten too easy for you to build muscle without weights so…
• You'll have to add some resistance to your pull-ups & chin-ups to keep building bigger back & bicep muscles and to add more resistance…
• You can wear a Weighted Vest or You can wear a book bag filled with weights or anything else you can think of to add more resistance and…
• It's VERY IMPORTANT for you to keep a training log to keep up with things like…
• How many sets it took you to do all 50-to-100 reps and…
• If you used a weight vest or a bookbag for extra weight.
• Do workout B 1-to-2 days a week but never do it on back-to-back days & take at least 1 day off if doing it twice a week or…
• You can do workout B TWICE a day (once in the morning & evening) 1-to-2 days a week but don't repeat the same workout on the same day so for example…
• In the morning you can do Pull-ups &…
• In the evening you can do Chin-ups
• Take at least 1 week off from doing Workout B after you've done it 2-to-6 weeks in a row.

Workout C (Build Muscle In Your Lower Body)

• Do 5-to-10 50+ yard hill sprints or regular sprints or if you can't do sprints…
• Do 50-to-100 reps of Jump Squats

Workout C Guidelines

• It's VERY IMPORTANT for you to keep a training log to keep up with things like…
• How far & How fast you sprinted and whether or not you sprinted up a hill and if you're doing jump squats…
• Keep up with how many sets it took you to do all 50-to-100 reps and…
• If you used a weight vest or a bookbag for extra weight.
• Do workout D 1-to-2 days a week but never do it on back-to-back days & take at least 1 day off if doing it twice a week or…
• You can do workout D TWICE a day (once in the morning & evening) 1-to-2 days a week.
• Take at least 1 week off from doing Workout D after you've done it 2-to-6 weeks in a row.

Workout D (Getting Ripped Abs)

Do 5 sets of 8-to-20 reps of ONE of the Ab exercises below…

Click on photos to see how to do exercise

Workout D Guidelines

• Do workout D up to 3 days a week 1-to-2 times per day.
• Workout D is also optional meaning you DO NOT Have to do it at all because believe it or not…
• You're already building up your abs by doing workouts A, B & C and…
• If you want to actually see your ripped abs you'll have to go here to lose the belly fat hiding your ripped abs but…
• You should only focus on losing belly fat or losing weight after you've gained all the muscle mass you want.

Here's a sample 1 week schedule using workouts A-thru-D

• Sunday: Rest (or do low intensity cardio for 60-to-90 min)
• Monday: Do Workout A Followed by Workout D
• Tuesday:  Rest (or do low intensity cardio for 60-to-90 min)
• Wednesday: Do Workout B
• Thursday:  Rest (or do low intensity cardio for 60-to-90 min)
• Friday: Do Workout C Followed by Workout D
• Saturday:  Rest (or do low intensity cardio for 60-to-90 min)

To build muscle faster without weights…

You Need To Beat your last workout or do better than your last workout because…

You can't get bigger and stronger muscles if you keep using the same intensity every workout so You want to make each of these workouts tougher than the last workout by…

• Doing all 100 reps in less sets and/or…
• Using more weight or resistance by using a weight vest or a bookbag and for Workout D…
• You can sprint farther and/or faster each time and…
• If you can't beat your last workout then you need to Let your muscles rest & grow because…

If you ever end up using the same intensity for 2-to-3 workouts in a row then you need to take some time off to allow your muscles to rest long enough to get bigger & stronger for you to do things like doing all 50-to-100 reps in lesser sets or sprinting faster and usually…

The fastest way to build muscle without weights is…

To keep beating your last workout by pushing yourself more each time even if it's just an inch!

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