{"id":73480,"date":"2025-06-16T14:24:52","date_gmt":"2025-06-16T14:24:52","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=73480"},"modified":"2025-06-29T12:57:03","modified_gmt":"2025-06-29T12:57:03","slug":"bodyweight-workout-for-mass","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/","title":{"rendered":"Bodyweight Workout For Mass: How To Build Muscle Without Weights"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#What_Is_A_Bodyweight_Workout_For_Mass_Built_Around\" >What Is A Bodyweight Workout For Mass Built Around?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Can_You_Really_Build_Mass_With_Bodyweight_Exercises\" >Can You Really Build Mass With Bodyweight Exercises?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Who_Is_A_Bodyweight_Mass-Building_Plan_Best_Suited_For\" >Who Is A Bodyweight Mass-Building Plan Best Suited For?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#What_Makes_Muscles_Grow_During_Bodyweight_Training\" >What Makes Muscles Grow During Bodyweight Training?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Progressive_Overload\" >Progressive Overload<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Time_Under_Tension_TUT\" >Time Under Tension (TUT)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Metabolic_Stress\" >Metabolic Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Consistent_Recovery\" >Consistent Recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#High_Protein_Diet\" >High Protein Diet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#What_Are_The_Best_Bodyweight_Moves_For_Building_Size\" >What Are The Best Bodyweight Moves For Building Size?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Upper_Body\" >Upper Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Lower_Body\" >Lower Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Core\" >Core<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Bodyweight_Workout_Program_For_Beginners\" >Bodyweight Workout Program For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Day_1_Upper_Body_Push\" >Day 1: Upper Body Push<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Day_2_Light_Cardio\" >Day 2: Light Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Day_3_Lower_Body\" >Day 3: Lower Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Day_4_Light_Cardio\" >Day 4: Light Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Day_5_Upper_Body_Pull_And_Core\" >Day 5: Upper Body Pull And Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Day_6_Light_Cardio\" >Day 6: Light Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Day_7_Rest_And_Recovery\" >Day 7: Rest And Recovery<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#What_Is_A_Solid_Bodyweight_Workout_For_Mass\" >What Is A Solid Bodyweight Workout For Mass?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#How_Many_Reps_And_Sets_Should_You_Aim_For\" >How Many Reps And Sets Should You Aim For?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#How_Often_To_Do_Bodyweight_Workouts_For_Steady_Gains\" >How Often To Do Bodyweight Workouts For Steady Gains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#How_Long_Does_It_Take_To_See_Muscle_Growth_From_Bodyweight_Training\" >How Long Does It Take To See Muscle Growth From Bodyweight Training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#How_many_push-ups_per_day\" >How many push-ups per day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Is_bodyweight_harder_than_weights\" >Is bodyweight harder than weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Can_you_get_ripped_with_just_bodyweight_exercises\" >Can you get ripped with just bodyweight exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Do_bodyweight_exercises_increase_testosterone\" >Do bodyweight exercises increase testosterone?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#What_is_a_military_calisthenics_workout\" >What is a military calisthenics workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#Can_I_do_bodyweight_exercises_at_home\" >Can I do bodyweight exercises at home?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A bodyweight workout for mass can help you build serious muscle without the need for weights or gym equipment. By consistently focusing on proper form, diet, and progressive overload, you can turn ordinary push-ups, pull-ups, squats, and many other common exercises into powerful muscle-building tools.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Workout_For_Mass\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-push-ups.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Bodyweight_Workout_For_Mass_Built_Around\"><\/span><strong>What Is A Bodyweight Workout For Mass Built Around?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/hard-bodyweight-exercises\/\">bodyweight workout<\/a> for mass progressive overload utilizes your bodyweight as resistance, rather than relying on weights, machines, bands, or other equipment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This training style maximizes muscle engagement through calisthenic exercises, such as push-ups, pull-ups, dips, squats, and planks, which scale in difficulty as you become stronger (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/how-to-build-muscle\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Really_Build_Mass_With_Bodyweight_Exercises\"><\/span><strong>Can You Really Build Mass With Bodyweight Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While weightlifting is popular for hypertrophy, <a href=\"https:\/\/betterme.world\/articles\/calisthenics-to-build-muscle\/\">calisthenics to build muscle<\/a> is also effective with the proper:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intensity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Volume<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progression<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Many wonder <a href=\"https:\/\/betterme.world\/articles\/why-calisthenics-is-better-than-weights\/\">why calisthenics is better than weights<\/a>. However, both forms of exercise have their benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/advanced-calisthenics\/\">Advanced calisthenics movements<\/a>, like archer push-ups and one-arm pull-ups, will help challenge the muscles in a similar way to weights (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Workout_For_Mass\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Is_A_Bodyweight_Mass-Building_Plan_Best_Suited_For\"><\/span><strong>Who Is A Bodyweight Mass-Building Plan Best Suited For?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beginners who don\u2019t have access to a gym.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intermediate athletes looking to improve endurance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Advanced athletes who want to change up their routine, especially during a deload.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Military or outdoor enthusiasts who want to train using minimal equipment.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/what-does-running-every-day-do-to-your-body\/\">What Does Running Every Day Do To Your Body?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Makes_Muscles_Grow_During_Bodyweight_Training\"><\/span><strong>What Makes Muscles Grow During Bodyweight Training?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progressive_Overload\"><\/span><b>Progressive Overload<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Progressive overload is increasing resistance or the overall challenge of a workout as you grow and become capable.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can add progressive overload to a bodyweight training program by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increasing the number of reps and sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowing down the tempo of your reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding pauses and pulses to the movements<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding advanced movements, like archer push-ups (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/progressive-overload\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Time_Under_Tension_TUT\"><\/span><b>Time Under Tension (TUT)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Spending more time performing each rep under controlled tension for a maximum range of motion can help make muscles grow. For instance, doing 10 push-ups where each rep takes 5 seconds is more effective than a set where each push-up takes one second (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3285070\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Workout_For_Mass\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73288\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-6-1024x640.png\" alt=\"Bodyweight Workout For Mass\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-6-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-6-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-6-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-6-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Metabolic_Stress\"><\/span><b>Metabolic Stress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Metabolic stress is the burning feeling you get during high-rep sets or isometric exercises. It leads to cellular swelling, which contributes to hypertrophy (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5489423\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Consistent_Recovery\"><\/span><b>Consistent Recovery<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Allowing your muscles enough time to heal after a workout is just as important as the workout itself. In most cases, you should wait at least 48 hours before retraining a muscle (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319151\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High_Protein_Diet\"><\/span><b>High Protein Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your muscles require a substantial amount of lean protein to build, repair, and maintain muscle tissue. Consuming protein will shift your body into an anabolic state, which helps speed recovery and reduce soreness (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). <span data-sheets-root=\"1\">Our previous post goes into great detail about the <a href=\"https:\/\/betterme.world\/articles\/high-protein-meal-plan\/\">7-day high protein meal plan for weight loss and muscle gain.<\/a><\/span><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Best_Bodyweight_Moves_For_Building_Size\"><\/span><strong>What Are The Best Bodyweight Moves For Building Size?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can use the following moves in a full bodyweight workout for mass.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Upper_Body\"><\/span><b>Upper Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dips<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower_Body\"><\/span><b>Lower Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Good Mornings<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Core\"><\/span><b>Core<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crunches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse crunches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hanging leg raises<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Workout_For_Mass\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71424\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5084-calisthenics-vs-weights-physique-1024x640.png\" alt=\"Bodyweight Workout For Mass\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5084-calisthenics-vs-weights-physique-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5084-calisthenics-vs-weights-physique-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5084-calisthenics-vs-weights-physique-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5084-calisthenics-vs-weights-physique-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5084-calisthenics-vs-weights-physique.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bodyweight_Workout_Program_For_Beginners\"><\/span><strong>Bodyweight Workout Program For Beginners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_Upper_Body_Push\"><\/span><b>Day 1: Upper Body Push<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push-Ups: <\/b><span style=\"font-weight: 400;\">3 sets of 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dips:<\/b><span style=\"font-weight: 400;\"> 3 sets of 5<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_Light_Cardio\"><\/span><b>Day 2: Light Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 minutes of light cardio<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Lower_Body\"><\/span><b>Day 3: Lower Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squats: <\/b><span style=\"font-weight: 400;\">3 sets of 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunges:<\/b><span style=\"font-weight: 400;\"> 3 sets of 5-8 per side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Single Leg Dead Lift:<\/b><span style=\"font-weight: 400;\"> 3 sets of 5-8 per side\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4_Light_Cardio\"><\/span><b>Day 4: Light Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 minutes of light cardio<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5_Upper_Body_Pull_And_Core\"><\/span><b>Day 5: Upper Body Pull And Core<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-Ups:<\/b><span style=\"font-weight: 400;\"> 3 sets of 5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Crunches: <\/b><span style=\"font-weight: 400;\">3 sets of 15\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6_Light_Cardio\"><\/span><b>Day 6: Light Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 minutes of light cardio<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7_Rest_And_Recovery\"><\/span><b>Day 7: Rest And Recovery<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on rest, hydration, and eating healthy<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Workout_For_Mass\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Solid_Bodyweight_Workout_For_Mass\"><\/span><strong>What Is A Solid Bodyweight Workout For Mass?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push-ups (slow and full range): <\/b><span style=\"font-weight: 400;\">3 sets of 20<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-ups:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jump squats:<\/b><span style=\"font-weight: 400;\"> 3 sets of 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glute bridges:<\/b><span style=\"font-weight: 400;\"> 3 sets of 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plank hold:<\/b><span style=\"font-weight: 400;\"> 60 seconds minimum for 3 sets.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Reps_And_Sets_Should_You_Aim_For\"><\/span><strong>How Many Reps And Sets Should You Aim For?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The number of reps and sets you will shoot for during your workout will depend on your goal. If you are aiming for hypertrophy, you want to keep the reps intense so you can only perform 6-12 per set for 3 sets per workout. Once you can comfortably perform 12, you should increase the difficulty (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5684266\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your goal is endurance, you may want to increase the number of reps to 15\u201350 per set and the number of sets to 4 or 5 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5684266\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-beginner-program\/\">Calisthenics Beginner Program: Everything You Need to Know to Get Started for Success<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_To_Do_Bodyweight_Workouts_For_Steady_Gains\"><\/span><strong>How Often To Do Bodyweight Workouts For Steady Gains<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For optimal results, aim to work out 3-5 times a week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginners should start with 3 times per week, but once their bodies adjust and get into a routine, they can increase the intensity of the workouts and add more days to work out to produce steady, progressive overload (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/how-often-you-should-work-out\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_To_See_Muscle_Growth_From_Bodyweight_Training\"><\/span><strong>How Long Does It Take To See Muscle Growth From Bodyweight Training?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most people typically start to see results in 4-12 weeks, depending on several factors, including consistency, nutrition, sleep quality, and your starting fitness level (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/how-long-does-it-take-to-build-muscle\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Workout_For_Mass\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68185\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation-1024x640.png\" alt=\"Bodyweight Workout For Mass\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_push-ups_per_day\"><\/span><strong>How many push-ups per day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Beginners will start with 8-12 reps for 3 sets per workout, while advanced users might do many more. It\u2019s essential to remember that you should focus on form and intensity as much as the number of reps you do (<\/span><a href=\"https:\/\/www.medicinenet.com\/how_many_push-ups_should_i_do_a_day\/article.htm\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_bodyweight_harder_than_weights\"><\/span><strong>Is bodyweight harder than weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/15-minute-bodyweight-workout\/\">Bodyweight training<\/a> can be more challenging than weight training, especially for beginners, due to the amount of weight you need to start with.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, pull-ups can be challenging for most individuals until they build up significant strength through variations and other exercises. It\u2019s also challenging to gauge the amount of weight you&#8217;re lifting, and adding resistance in small increments is difficult.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_get_ripped_with_just_bodyweight_exercises\"><\/span><strong>Can you get ripped with just bodyweight exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">With consistent training and a good diet that focuses on lean protein, it\u2019s quite possible to get ripped with just bodyweight exercises. You can develop larger, more durable muscles using only your body weight for resistance.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_bodyweight_exercises_increase_testosterone\"><\/span><strong>Do bodyweight exercises increase testosterone?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, exercising can increase testosterone levels. Compound movements, such as pull-ups, push-ups, and squats, performed at a high intensity, can work exceptionally well (<\/span><a href=\"https:\/\/www.webmd.com\/men\/features\/exercise-and-testosterone\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_a_military_calisthenics_workout\"><\/span><strong>What is a military calisthenics workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/military-calisthenics-workout\/\">military calisthenics workout<\/a> plan includes exercises that focus on building strength, endurance, and agility, often without the need for gym equipment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Typical exercises include high-intensity pull-ups, push-ups, squats, and burpees.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Military calisthenics workouts also typically include marching, running, and rucking.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_bodyweight_exercises_at_home\"><\/span><strong>Can I do bodyweight exercises at home?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes. The great thing about bodyweight exercises is that they are easy to do anywhere and don\u2019t require any additional equipment. Therefore, you can easily do them at home or even at the office.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Workout_For_Mass\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-squats.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A bodyweight workout for mass is a convenient alternative to the standard gym routine that can help you build serious muscle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A bodyweight workout for mass at home is possible with attention to progressive overload, time under tension, and diet; you can achieve serious results without the need for additional equipment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consistency is key, and developing a routine will help you reach your goals.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A bodyweight workout for mass can help you build serious muscle without the need for weights or gym equipment. By consistently focusing on proper form, diet, and progressive overload, you can turn ordinary push-ups, pull-ups, squats, and many other common exercises into powerful muscle-building tools. What Is A Bodyweight Workout For Mass Built Around? A [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":73481,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[50],"tags":[],"coauthors":[45],"class_list":["post-73480","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bodyweight Workout For Mass: How To Build Muscle Without Weights - BetterMe<\/title>\n<meta name=\"description\" content=\"Build muscle without weights using \u2605 BODYWEIGHT WORKOUT FOR MASS \u27a4 Discover key exercises, expert tips, and effective routines to build muscle anywhere, anytime.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bodyweight Workout For Mass: How To Build Muscle Without Weights\" \/>\n<meta property=\"og:description\" content=\"Build muscle without weights using \u2605 BODYWEIGHT WORKOUT FOR MASS \u27a4 Discover key exercises, expert tips, and effective routines to build muscle anywhere, anytime.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-29T12:57:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-50-bodyweight-workout-for-mass-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Bodyweight Workout For Mass: How To Build Muscle Without Weights\",\"dateModified\":\"2025-06-29T12:57:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/\"},\"wordCount\":1012,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-50-bodyweight-workout-for-mass.png\",\"articleSection\":[\"Bodyweight Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A bodyweight workout for mass can help you build serious muscle without the need for weights or gym equipment. By consistently focusing on proper form, diet, and progressive overload, you can turn ordinary push-ups, pull-ups, squats, and many other common exercises into powerful muscle-building tools.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Bodyweight Workout For Mass Built Around?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A <a href=\\\"https:\/\/betterme.world\/articles\/hard-bodyweight-exercises\/\\\">bodyweight workout<\/a> for mass progressive overload utilizes your bodyweight as resistance, rather than relying on weights, machines, bands, or other equipment.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This training style maximizes muscle engagement through calisthenic exercises, such as push-ups, pull-ups, dips, squats, and planks, which scale in difficulty as you become stronger (<\/span><a href=\\\"https:\/\/health.clevelandclinic.org\/how-to-build-muscle\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><strong>Can You Really Build Mass With Bodyweight Exercises?<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">While weightlifting is popular for hypertrophy, <a href=\\\"https:\/\/betterme.world\/articles\/calisthenics-to-build-muscle\/\\\">calisthenics to build muscle<\/a> is also effective with the proper:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Intensity<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Volume<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Progression<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Many wonder <a href=\\\"https:\/\/betterme.world\/articles\/why-calisthenics-is-better-than-weights\/\\\">why calisthenics is better than weights<\/a>. However, both forms of exercise hav ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/\",\"name\":\"Bodyweight Workout For Mass: How To Build Muscle Without Weights - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-50-bodyweight-workout-for-mass.png\",\"dateModified\":\"2025-06-29T12:57:03+00:00\",\"description\":\"Build muscle without weights using \u2605 BODYWEIGHT WORKOUT FOR MASS \u27a4 Discover key exercises, expert tips, and effective routines to build muscle anywhere, anytime.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-50-bodyweight-workout-for-mass.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-50-bodyweight-workout-for-mass.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-workout-for-mass\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Trainings\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/trainings\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Bodyweight Training\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/trainings\/bodyweight-training\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Bodyweight Workout For Mass: How To Build Muscle Without Weights\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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By consistently focusing on proper form, diet, and progressive overload, you can turn ordinary push-ups, pull-ups, squats, and many other common exercises into powerful muscle-building tools.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Is A Bodyweight Workout For Mass Built Around?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/hard-bodyweight-exercises\/\">bodyweight workout<\/a> for mass progressive overload utilizes your bodyweight as resistance, rather than relying on weights, machines, bands, or other equipment.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This training style maximizes muscle engagement through calisthenic exercises, such as push-ups, pull-ups, dips, squats, and planks, which scale in difficulty as you become stronger (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/how-to-build-muscle\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<h3 style=\"text-align: center;\"><strong>Can You Really Build Mass With Bodyweight Exercises?<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">While weightlifting is popular for hypertrophy, <a href=\"https:\/\/betterme.world\/articles\/calisthenics-to-build-muscle\/\">calisthenics to build muscle<\/a> is also effective with the proper:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intensity<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Volume<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progression<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Many wonder <a href=\"https:\/\/betterme.world\/articles\/why-calisthenics-is-better-than-weights\/\">why calisthenics is better than weights<\/a>. 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