Skip to content

Bodyweight Workout for Mass & Strength Guide

    bodyweight exercises build muscle mass and strength

    A frequently asked question among those who want to start calisthenics is if it is possible to build muscle mass and strength only by doing bodyweight exercises.

    The answer is: Of course!!

    Well, you are maybe skeptical now, like most of the people. That is perhaps because of the picture we have about huge bodybuilders lifting tons of weights in the gym.

    But, a well-planned bodyweight training program can do the same for you. Ok, you may never look like Arnold Schwarzenegger, but you are going to have such a body that makes you proud.

    How should you create a perfect bodyweight workout for mass and strength gains?

    Just follow the tips below.


    Tips for building muscle with bodyweight only

    1. Resistance & progressive overload

    Firstly, we have to understand how and why the muscles gain in size and strength.

    When you lift weights, let’s say you do flat bench press, the resistance is the weight you use. Your chest muscles work, and they have to adapt to the new stress, so they grow in size and strength.

    On the other hand, your muscles do not care if the resistance comes from a barbell, dumbbell, rubber bands, or bodyweight. They will develop if you strengthen them.

    In this case, your chest muscles will grow no matter if you do bench press or push-ups.

    The key is always to give your muscle fibers a new impact so that they have to adapt.

    That is progressive overload!

    2. How to force your muscles to grow

    How can you get progressive overload?

    By increasing the hardness! That you can do in various ways like:

    • increasing the number of reps and sets
    • increasing the resistance level with the help of exercise variations, weights, etc.
    • altering the intensity level

    The first and third points are obvious.

    But, how can you achieve higher resistance with a bodyweight exercise?

    The beauty of calisthenics is that each exercise has numerous varieties for any level of fitness. This way, you can keep the progressive overload, which is required for mass and strength development.

    Let me give you an example.

    The push ups are among the most beneficial upper body exercises. It is especially great for the chest.

    Let’s say you are a total beginner who cannot do a single push up at all.

    What can you do?

    You start with incline push-ups, then when you can do about 15-20, you start doing the regular ones since you have the power. Then, you switch to decline ones, then to diamond variation, and other harder versions. In the end, you will reach the level when you can do one-arm push-ups.

    When you switch to another movement, you will not be able to do as many reps, but you give the fibers what they need to develop.

    The same is true for any of the most crucial bodyweight exercises that I’m going to talk about later.

    Yes, it takes time, but this way, you will fulfill the progressive overload that is required for the development.

    Here is an example bodyweight arm workout for mass using the principles above.

    3. Perform single limb exercises

    one arm chin up

    The top gaining bodyweight exercises are those when you use one of your limbs instead of both. These movements require incredible strength since you have to lift almost your entire body while keeping your balance and the correct form. These are real compound exercises boosting the power and endurance of your body to the sky.

    What are these: one arm pull up, chin up, push-ups, and (single leg) pistol squats, and maybe the hardest are the single-arm handstand push ups.

    4. What is the best number of reps?

    In bodybuilding, the muscle-building zone is about 8-12, but for bodyweight strength training 10-15 is better, I think. So, get exercises that make you fatigue by doing the such number of reps, and 3-4 sets will do.

    That is a good sign when you feel that the last 1-2 repetition is almost impossible to complete. But, do not give up, that is the development zone.

    5. The “problem” with bodyweight training

    From the example above, you understand that reaching such an advanced level takes months or for most of us years. So, you must be patient, but if you stick to your routine, the results in size and functional strength will come.

    Compared to weightlifting, calisthenics requires more dedication without a doubt.

    If you lift weights, you can increase the hardness by adding a little bit of additional weight to your training, even if it is just a pound. It is not too much but will support your development.

    But you cannot do that if you the calisthenics since your weight is the same. It needs time to switch from standard pull-ups to one arm pull-ups, right?

    So, what can you do?

    You increase the number of reps until you reach a level when an exercise is so easy to perform that your body “cries” for a bit more challenging variations.

    That volume is about 15-20, depending on the exercise and your level.

    For instance, if you can do 20 correct push-ups, it is time to switch to decline press-ups where your chest gets a higher load. You will not be able to perform as many reps. In most of the cases about the half, but you step into the overload zone again.

    6. Weighted calisthenics of mass

    weighted calisthenics

    Bodyweight training does not mean you should not use any weights at all. There is a level when it is a good idea to pack on loads to keep us growing or even switch to weight training.

    For instance, you can attach a dumbbell or weight plates to your belt for pull-ups, chin-ups, or bar dips.

    However, a weighted vest is far more comfortable equipment, and it is compatible with any exercise.

    When to start using weight?

    This method not for beginners at all. Only get additional resistance when you can make high reps of the major moves like press-ups, dip, pull up, chin up, and squat.

    Also, weight using mustn’t go the expense of the proper form of the exercises. For example, your pull-ups should be the same as if you were doing them without the extra load.

    Finally, start slowly, increase the load gradually. Even if you just add extra 5 pounds to the calisthenics moves, you will feel the difference for sure. Using two heavy loads quickly lead to severe injuries.

    Best bodyweight exercises to build muscle size

    To get strong and big, you should do compound exercises, as in bodybuilding.

    In calisthenics, push-ups, pull-ups, dip, and squat variations are the key moves. However, I like adding the handstand push ups as well since it is excellent for the shoulders. With the help of them, you can have a full bodyweight workout routine.

    Each has numerous beginner and advanced level activities.

    I think the best is if you get an idea about how to progress in each exercise. How to go from the easiest to most advanced moves so that you can find out where you should begin.

    One arm push up progression

    The most advanced moves are the one arm, polymeric, and decline push-ups. However, there hundreds of modifications out there. Let’s focus on the single-arm progression here.

    Dip progression

    The dip is a useful exercise to strengthen your triceps, chest, and shoulders, and there are a few variations. For example, by leaning forward more, you can target your pecs better.

    One arm pull up progression

    The standard pull-up itself is such a powerful exercise that can change the size of your upper body drastically. But, the single-arm version is the ultimate move to build strength for the back muscles. Besides the back, it grows your arms, core, and shoulders.

    Learn: How to do one arm pull up

    Pistol squat progression

    Many people find the bodyweight squat easy to perform for them; there is a single leg variation. This move will make your lower body strong, and other muscles as well, like your core, since it is hard to keep the balance.

    Handstand push-ups

    The previous four exercises are enough, but I like to give an extra boost to my shoulders, so I recommend this move as well. It is not easy and requires practice, but it makes your shoulder broad and extremely strong.

    More: How to do handstand pushups (upside-down shoulder press)


    Muscle up is a compound exercise that strengthens each of the upper body muscles at once. It’s a combination of pulling and pressing movements. With that, it’s quite hard to perform correctly, but a perfect movement for muscle growth for your back, arms, abs, and shoulders.

    Details: How to do a muscle up

    How to create a calisthenics workout plan for mass

    Well, I do not like offering a program because it is impossible to create one which suits everyone. Who knows what level you are on? What are your strengths and weaknesses?

    So, it is much better if you create your program by using the given tips above and by testing your limits. Anyway, here are a few tips.

    • Never neglect a body part. Train your entire body. The given five fundamental exercises will do for that. Total bodyweight training is vital.
    • Test how good you are at the mentioned essential movements and make your routine based on the results. (I will give an example below.)
    • Always perform the moves correctly. No shortcuts, tricks. You lie to yourself and ruin your future development.
    • Be patient and dedicated to your bodyweight circuit. Do not jump from one muscle building program to another.
    • Develop your weaknesses. We like focusing on exercises that we are already good at instead of paying attention to our weaknesses. Bad at pull-ups, do more or step back at the progression.

    An imaginary situation

    Joe tested himself, and he can do 20 push-ups, 5 pull-ups, 10 dips, no handstand push-ups, and 30 bodyweight squats.

    Here is how he may make his calisthenics workout plan for mass.

    For push-ups, he can switch to decline variation with 10-12 reps.

    The pull-ups and dips are ok, but more reps are required for progression. So, he sticks to them until he can almost double the number of repetitions.

    The handstand push-up is his weakest point, so he has to prepare his body. Pike push-ups with 10-12 reps is a good exercise for that.

    His squats are pretty good so that he can switch to more difficult lower body exercises like Bulgarian split squat with 10-15 reps.

    He has 3-4 reps for each exercise 3 times a week.

    Can you see how he leverages the overload?

    That is what you need to do when you plan your bodyweight workout routine for mass and strength.

    Nutrition and rest

    It is funny that I have been talking about the exercises for long here and left the most critical factor, the diet.

    No matter how hard you work out if you do not give your body the right type and amount of nutrients, it is going to be very hard to build mass and strength with bodyweight training. You have to do the same as if you were a bodybuilder.

    It requires an entire post about proper muscle building diet, so I do not do it here. There are hundreds of guides online to learn what you should eat and about protein supplements.

    And finally, about resting. Your muscle groups grow when you rest (sleep) and not when you work out. So, sleep enough. On the other hand, how could you perform well during your training if your body is tired?


    I hope you found this guide useful and learned how to make your bodyweight workout for strength and mass. Do not be skeptical! This type of training can give you incredible results!


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

    1 thought on “Bodyweight Workout for Mass & Strength Guide”

    1. Hey my name is Nic, I am currently trying to get started in calisthenics and looking for a coach or someone to help me get to where I want to be. I am currently in college in Myrtle Beach so if anyone knows of a place or someone in that area that can help me reach my goals then it would be much appreciated!

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    I accept the Privacy Policy