Full body bodybuilding program in 10 exercises without equipment 👌

You don't have a gym membership to follow your full body bodybuilding program? No problem.

Or maybe you just don't feel like going out to get there. Rest assured, you can still have a good session in the comfort of your own home. You don't even need weights or fancy equipment to do this.

But whatever happens, you must not give up training, because the bodybuilding is important for your health.

So I present to you a high intensity interval training (HIIT) that will target enough muscles.

To follow it, you will only need using 2 things:

  1. your body weight ;
  2. a little will 😉

How to compose your bodybuilding program

The following exercises should be performed in circuit form. Perform each exercise for 30 seconds one after the other, with 10 seconds rest between each. Once you've completed a 10-exercise circuit, rest for a minute before starting the next circuit.

Beginner: Repeat the circuit 2 times
Intermediate: Repeat the circuit 3 to 4 times
Advanced: Repeat the circuit 5 times

In total, you will therefore do between 20 and 50 series in your session. The number of reps doesn't matter as long as you do 30 seconds per set.

Note: To perform intervals, download a free app like Interval Timer and configure the exact number of intervals you'll need (including one set for each branch, if applicable) before you begin.

Challenge yourself and let's go! 

SmartWorkout Elite

Full body, what is it?

As you are not all specialists in English, I still owe you a brief explanation.

We could simply translate by “whole body”, which means that a session must do work every muscle group the same day.

These programs are called full-body as opposed to a “split” session, that is to say “shared”, since the muscle groups in this case are worked separately during the week. For example in case of a split routine, you will work the upper body one day, and the lower body another day?

In general, a full-body session takes longer on the training day, but you should generally not do more than 3 sessions per week. This type of session is therefore perfect for beginners or those who do not have enough time to multiply sessions.

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First of all, warm up

It is not a question of leaving the flower with the gun for your full body bodybuilding program. Do Jumping Jacks and Air Swing for 3-5 minutes to warm up your muscles and speed up your heart rate.

Here are some exercises that you can incorporate into your session…

Adjustable dumbbells 24kg

1. Box squats

This is arguably the easiest on the list, so best to start with this one.

However, the goal is not to sit down but just to touch the end of the chair with your behind for a second before getting up.

2. Plank 2 support points

The plank is still one of the best exercises known for the core.

When you raise one leg and the opposite arm, you increase the difficulty by working on your balance. It's not always so simple, but it's terribly effective!

3. Jump squats

Jump squats build glutes and quadriceps by replacing the weight of a barbell with explosiveness.

You should know that your muscles do not make a difference when it comes to gaining muscle mass between weight and speed. So an explosive movement like this and burpees (see below) are perfect for a bodybuilding session at home.

4. Mountain climbers

You must first take the plank position with both arms straight, then bring one knee up to the opposite shoulder, alternating one leg after the other.

Here is the link to a full article on Mountain climbers exercise.

I really like this exercise that I find very invigorating in a circuit.

Muscle gain with elastics

5. Burpees

Oh the burpees! It's quite a novel… we like it or we hate it, but what efficiency in this complete movement.

Read this article to learn more about how to do burpees.

In any case, you have to put all your guts into it, and more if you like 🙂

6. Push-ups

I think push-ups were among the first workout exercises of the history of mankind. Oubah, oubah!

But it takes rigor to don't just do push-ups.

7. Single Leg Bridge

The bridge is great for the lower back, buttocks, and hamstrings (back of the thighs).

Raising one leg increases muscle tension. You can also hold a weight on the lower abdomen or put the support feet on a stepper or a chair to further increase the difficulty.

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You can see the 2 positions on this video:

8. Decline push-ups

This is simply to increase the difficulty of the push-ups by placing your feet on a chair.

This position also allows you to strengthen the upper part of the pectorals.

9. Reverse pull-ups under a table

It's not easy to train your back and biceps without any material, as I have already explained on this blog.

If you don't have a pull-up bar, the easiest way is to go under the kitchen or dining room table. Sorry…

Here is a link to a video that shows you how to do it reverse pull-ups with a table.

10. Chair-supported dips

As the name suggests, all you have to do is do dips with your hands resting on a chair behind you.

It's not ideal because this move might feel a bit uncomfortable for the shoulders, but it's very effective for the triceps.

I therefore encourage you to be careful to keep the maximum tension in the triceps and not to go down too much if you feel too much tension in the shoulders at the end of the movement.

Full Body Bodybuilding Program – Conclusion

This program will allow you not to miss a day without training if you cannot go out.

And I promise you it's super effective.

If you are more looking for a full body workout model with dumbbells, bars and pulleys, you can find one in this article from the MegaGear website.

I recommend that you do not exceed 3 sessions per week, keeping a minimum day of rest between each training session.

Si vous voulez sérieusement prendre du muscle avec peu de matériel et un programme en split routine plutôt qu’en full body, essayez donc ce programme complet de musculation :

Ken Coaching muscle gain


Here we go ! GO, GO, GO, GO! 

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