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Lieu et matériel

Bodyweight strength training program

Four sessions per week, without equipment, with push-ups, squats, core training and pull-ups. Each bodyweight exercise is described with its sets, repetitions and rest time, from beginner level to difficult variations.

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Votre corps comme charge
A bodyweight strength training program is based on a simple idea: the load is your body. Bodyweight strength training uses gravity, the length of the levers and the position of your supports to create resistance, without a bar or machine. You place your hands on the ground, keep your back straight, and a complete bodybuilding exercise begins. Push-ups, squat, core, pull-ups: four movements already cover the upper body, thighs – glutes and abdominal muscles. This practice is suitable for beginners as well as experienced practitioners, for men and women. Simply adjust the number of sets or repetitions, the range of movement and the rest time between two sets.
The limit of the printed program
Beaucoup de gens cherchent un programme musculation poid du corps à imprimer, ou un programme musculation poids du corps pdf à garder sur le téléphone. The benefit of a fixed document is real: you know what to do when you arrive at the table. Its limit is too. A file does not know if your classic push-ups have become easy, nor if your legs are recovering poorly. La musculation sans matériel demande donc une méthode de progression claire : plus de répétitions, plus de séries, un tempo plus lent, ou une variante plus exigeante. C'est ce que fait un programme d'entraînement vivant, mis à jour séance après séance, plutôt qu'une feuille imprimée une fois pour toutes.
Mass gain or weight loss
This type of training can be done at home, in a park or on the go. It develops strength and maintains muscle mass, provided you work close to failure and eat enough to gain mass. To lose weight, we shorten the breaks and follow the circuits: the physique changes, the expenditure increases. If you have two dumbbells or a pull-up bar, great, they expand the catalog. But we are progressing very well with the floor, a wall and a chair. Allow a month to establish the routine, then continue to improve the weak points without overdoing it from the first week.

The typical week at body weight

Four sessions spread over the week: upper body, lower body, core and back, then a complete circuit session.

4 séances par semaine. Les exercices, les charges, les séries et les temps de repos sont calculés selon votre niveau et le matériel dont vous disposez, puis ajustés à mesure que vous progressez.

From week to week, add one repetition per set, then move up to the next variation when the high end of the range becomes easy.

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Exercices, charges et temps de repos sont calculés selon votre niveau et votre matériel, puis ajustés à mesure que vous progressez.

Points clés

Which allows you to progress without additional load

Four levers replace the pounds you don't add on a bar.

Le levier et la position

Le levier et la position

Raise your feet on the push-ups, bring your hands together, move your torso forward on the dips. The same movement becomes significantly more difficult without additional equipment.

Le tempo

Le tempo

Three seconds to descend, pause at the bottom, controlled ascent. The muscle stays under tension longer, which is as important as the number of repetitions.

Le volume

Le volume

Increase the total sets or reps per muscle group week after week. This is the simplest way to progress when the load is fixed.

L'unilatéral

L'unilatéral

One leg, one arm: you double the relative load in one go. Bulgarian squats, single-leg glute bridges and archer push-ups pave the way for advanced movements.

A program that moves
with you, not a fixed PDF

Génération du programme

Génération du programme

You indicate your level, your equipment and your available days. muscu.pro builds your bodyweight training program and adjusts it when your abilities change.

Séance guidée

Séance guidée

The application announces the exercise, counts the repetitions and manages the rest between sets. You keep your hands free and your attention on the movement.

Suivi de progression

Suivi de progression

Each series is recorded, exercise by exercise. You see where you are stagnating and what variations it is time to introduce.

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Questions fréquentes

Questions fréquentes

Can you really gain muscle at body weight?
Yes, provided you work close to muscular failure and increase the difficulty over time. Muscle mass responds to mechanical tension, not to the presence of a bar. One-sided variants and weighted push-ups from a backpack keep you going for a long time. Diet remains the second factor, especially when gaining weight.
Is there a body weight training program pdf to download?
A typical week noted on a sheet fits on one page and serves as a PDF. However, one file remains frozen: it does not know that your classic push-ups have gone from 8 to 20 repetitions. On muscu.pro, the same program updates automatically and follows you on your phone. You can use it for free to get started.
How long does a session last?
Allow 35 to 50 minutes, including warm-up. The entire circuit drops to 25 minutes if you shorten the breaks. Better a short session actually done than two hours planned and never done. Three regular sessions are better than five irregular sessions.
What should I do if I can't achieve any pull-ups?
Start with Australian pull-ups, body tilted under a table, feet on the floor. Gradually straighten the angle to increase the load. Add high position holds and slow lowering. The back and arms become stronger, and the first complete pull-up comes with practice.
Should we add dumbbells to this program?
It's not obligatory, but two dumbbells broaden the choice of exercises, especially for shoulders and pulling. They can also work together with body weight: weighted squats, loaded lunges, rows. Without equipment, stick to one-sided variations and slow tempo.

Accès au programme

5,90 €

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À voir aussi

Bodybuilding program without equipment → Zero equipment, only the floor and a wall. Bodybuilding program at home → Organize your sessions in a small space. Weight training program with dumbbells → Supplement body weight with two loads. Générateur de programme → Your week built according to your level. Free bodybuilding program and app → PDF, application, guided session: available formats.