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.
How this plan changes
- The equipment never changes, only the difficulty.
- Every movement moves one step up its progression every two weeks.
- Every fourth week is lighter on purpose.
Week 1 of 8
Full Body A
Muscles worked: Chest, Lats, Quadriceps, Front delts, Side delts, Core
- Chest Dip4 sets × 8-12
- Shoulder Grip Pull-Up4 sets × 6-10
- Squat4 sets × 15-20
- Resistance Band Seated Shoulder Press3 sets × 12
- Lying Around the World4 sets × 15
- Front Plank3 sets × 45s
Full Body B
Muscles worked: Hamstrings, Upper back, Chest, Glutes, Quadriceps, Rear delts, Calves
- Dumbbell Single Leg Deadlift4 sets × 10
- Band Bent Over Row4 sets × 12
- Decline Push-Up3 sets × 12-15
- Hip Thrusts4 sets × 15
- Lateral Step Up3 sets × 12
- Band Face Pull4 sets × 15
- Standing Calf Raise (on a Staircase)3 sets × 20
Full Body C
Muscles worked: Quadriceps, Chest, Lats, Upper back, Hamstrings, Biceps, Triceps, Side delts, Calves, Core
- Dumbbell Split Squat4 sets × 12
- Wide Hand Push-Up3 sets × 15
- Chin-Up4 sets × 6-10
- Band Seated Row3 sets × 12
- Resistance Band Leg Curl3 sets × 15
- Resistance Band Seated Biceps Curl3 sets × 15
- Band Overhead Triceps Extension3 sets × 15
- Lying Around the World3 sets × 15
- Standing Calf Raise (on a Staircase)3 sets × 20
- Hanging Straight Leg Raise3 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.