FastFit BETA
Build Muscle Recommended program

Bodyweight Muscle Builder

Build muscle at home with nothing but your body: push-up and split-squat work in the classic muscle-building range, plus back, glutes and core.

12exercises
45min
27sets
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Training flow

Warm-up 3 exercises
Jumping Jack
1 sets 45s Full Body
rest 10s
Arm Circles
1 sets 30s Shoulders
rest 10s
Bodyweight Squat
1 sets 10 reps Quadriceps
rest 15s
Main 7 exercises
Push-Up
4 sets 8-15 reps Chest
rest 60s
Split Squat
3 sets 10-12 reps Quadriceps
rest 60s
Pike Push-Up
3 sets 8-12 reps Shoulders
rest 60s
Single-Leg Glute Bridge
3 sets 10-12 reps Glutes
rest 45s
Reverse Snow Angel
3 sets 10-12 reps Upper Back
rest 45s
Bodyweight Calf Raise
3 sets 15-20 reps Calves
rest 30s
Plank
3 sets 40s Abs
rest 30s
Cool-down 2 exercises
Standing Quad Stretch
1 sets 30s Quadriceps
rest 10s
Child's Pose
1 sets 45s Lower Back
rest 10s