4 weeks · no-equipment
No-equipment 4 weeks muscle building workout plan
A free plan built to accumulate 10–20 hard sets per muscle group each week with enough rest to recover. Three sessions a week for 4 weeks, with every set and rep written out.
- Goal
- muscle building
- Equipment
- no-equipment
- Length
- 4 weeks
- Frequency
- 3 / week
The weekly template
Session 1
Push — chest, shoulders, triceps, 12–15 sets total
Session 2
Pull — back and biceps, 12–15 sets total
Session 3
Legs and core — quads, hamstrings, glutes, brace work
Load comes from leverage, tempo and single-leg work rather than weight, so this runs anywhere.
How the 4 weeks block progresses
- ›Week 1 — learn the patterns at roughly 60% effort and log every set
- ›Week 2 — same loads, one extra set on the first two movements
- ›Week 3 — small load or round increase, same set count
- ›Week 4 — cut volume by a third and retest your key movement
Add reps inside the range first, then load once you hit the top of the range. Track reps at a fixed load and weekly set count per muscle group so the next block starts from real numbers.
Kit and substitutions
- None
- A mat or towel
- A wall and a sturdy chair
If a movement is too easy, slow the lowering phase to four seconds before adding reps.
Full written version of this plan
Home Workout Plan With No Equipment is the hand-written, week-by-week version of this template — same structure, every session spelled out.
Questions about this plan
Is this no-equipment muscle building plan suitable for beginners?
Yes. Week 1 runs at roughly 60% effort so you can learn each movement, and every session lists exact sets and reps. If a movement is too easy, slow the lowering phase to four seconds before adding reps.
What equipment do I need?
None, A mat or towel, A wall and a sturdy chair. Load comes from leverage, tempo and single-leg work rather than weight, so this runs anywhere.
How long is each session?
Between 30 and 55 minutes including the warm-up, three days a week for 4 weeks.
How do I know it is working?
Track reps at a fixed load and weekly set count per muscle group. add reps inside the range first, then load once you hit the top of the range.