Body Weight Home Workout for MUSCLE Gain - BUFF Academy

Master a four-exercise upper-body and core routine for home muscle gain using floor and parallel bars. Perform deep dips, L-sit, tucked planche push-ups, and side-to-side moves in 10 rounds.

Explore the second bodyweight routine for chest and triceps gains, featuring incline diamond push-ups, tucked planche holds, explosive push-ups with claps, and L-sit holds to challenge shoulders and build muscle.

Develop a core and back routine through L-sit to tucked planche, planche lean, and archer push-ups to boost core strength and back development in bodyweight calisthenics.

Perform a no-equipment, home workout that targets the core and upper body with toe touches, a two-minute plank, pike push-ups, and forearm work, emphasizing technique for muscle gain.

Train your legs at home with a routine from the muscle gain course that blends explosive sit-ups to 90 degrees, jumping lunges, and 20 rounds finishing with 100 burpees.

Perform a triceps and core home circuit with bodyweight moves—straight bar closed push-ups, V-sit holds, and wide push-ups. Complete 10 rounds slow, controlled pace using parallel bars for muscle gain.

Engage in a home abs and triceps workout that builds core strength and explosive power for muscle gain through X pushups and L-sit to straddle planche progressions in 10 rounds.

Perform explosive strength and core training through a bodyweight routine including Spartan push-ups, a 30-second compressed hold, extended push-ups, and mountain climbers, repeated for 10 rounds.

Build grip, wrist, and forearm strength at home by performing fist push-ups, bar rotations, finger push-ups, and forearm planks with warm-ups, using only floor and parallel bars.

Perform a home leg routine for muscle gain using sit ups, wide sit ups, duck walk, sit up with side lunge, and a 90-degree static hold for 20-30 seconds.