Build Muscle Recommended program

Quick Muscle Starter

A short, no-equipment starter for the whole body: squats, knee push-ups, glute bridges and back raises. Easy to fit into any day and a great way to build the habit.

7exercises

19min

13sets

0Done ×

Start workout

Training flow

Warm-up 2 exercises

rest 10s

rest 10s

Main 4 exercises

Bodyweight Squat

3 sets 12-15 reps Quadriceps

rest 45s

Knee Push-Up

3 sets 8-12 reps Chest

rest 45s

Glute Bridge

2 sets 12-15 reps Glutes

rest 45s

Superman

2 sets 10-12 reps Lower Back

rest 45s

Cool-down 1 exercises

Child's Pose

1 sets 45s Lower Back

rest 10s