Bodyweight builder
Build muscle · Just my body · 30–40 minMuscle doesn't care where the resistance comes from — it counts sets and effort. Higher reps, slow lowering, and a weekly volume that adds up.
How to do it
3 sets of each exercise, 8–20 reps, lowering for 2–3 seconds every rep. Done 2–3 times a week, this hits the ~10 weekly sets each muscle wants.
The exercises
Slow squats
3 × 12–20
Three seconds down every rep — make easy reps hard.
Push-ups
3 × 8–15
Elevate hands or drop to knees to land in the rep range.
Backpack rows
3 × 10–15
Squeeze the shoulder blade at the top of every rep.
Lunges
3 × 10–12 per leg
Long steps hit more muscle; keep the torso tall.
Glute bridges
3 × 12–15
Pause at the top; lower slowly.
Calf raises
3 × 15–20
Full stretch at the bottom, tall on your toes at the top.
Good to know
Take sets close to the burn — 2–3 reps shy of your limit. The slow lowering phase is where growth is earned; don't rush it.