Bodyweight Mass Builder
Real muscle from nothing but your bodyweight and a band. Three full body sessions built on dips, pull-ups and squats, progressed by adding reps and slowing the negatives.
Full Body A
Muscles worked: Chest, Lats, Quads, Front delts, Side delts, Abs
- Chest Dip4 sets × 8-12
- Pull-Up Normal Grip4 sets × 6-10
- Bodyweight Squats4 sets × 15-20
- Band Seated Shoulder Press3 sets × 12
- Band Y Raise4 sets × 15
- Plank on Elbows3 sets × 45s
Full Body B
Muscles worked: Hamstrings, Upper back, Chest, Glutes, Quads, Rear delts, Calves
- Bodyweight Single Leg Deadlift4 sets × 10
- Band Bent-Over Row4 sets × 12
- Decline Push-Up3 sets × 12-15
- Bodyweight Hip Thrust4 sets × 15
- Step Up on Chair Bodyweight3 sets × 12
- Band Reverse Fly4 sets × 15
- Bodyweight Standing Calf Raise3 sets × 20
Full Body C
Muscles worked: Quads, Chest, Lats, Upper back, Hamstrings, Biceps, Triceps, Side delts, Calves, Abs
- Bulgarian Split Squat4 sets × 12
- Wide Push-Up Bodyweight3 sets × 15
- Chin-Up4 sets × 6-10
- Band Close Grip Row3 sets × 12
- Resistance Band Leg Curl3 sets × 15
- Biceps Curl Resistance Band3 sets × 15
- Band Skullcrusher3 sets × 15
- Side Lateral Raise Resistance Band3 sets × 15
- Bodyweight Standing Calf Raise3 sets × 20
- Hanging Leg Raises3 sets × 12
Bodyweight Mass Builder FAQ
Who is the Bodyweight Mass Builder program for?
Bodyweight Mass Builder is written for intermediate lifters and runs 3 training days per week. Real muscle from nothing but your bodyweight and a band. Three full body sessions built on dips, pull-ups and squats, progressed by adding reps and slowing the negatives.
How many days a week is the Bodyweight Mass Builder?
3 days per week, with each session focused on specific muscle groups. Open it in the planner to see every day, exercise, set and rep.
Is the Bodyweight Mass Builder free?
Yes — Bodyweight Mass Builder is completely free to follow. You can also track your sets and reps against it in the workout logger.
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Free, open and shared for everyone.