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5-day home muscle building workout plan Bodyweight Density Training

Five short sessions a week repeating the same movements at rising density: more work in less time, with the tempo kept honest.

Free, no ads. On the App Store and Google Play.

Workout schedule

5 days a week · 17 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

4 exercises · 17 sets · ~52 min

Push Up Chest · Bodyweight 5 sets of 20 reps · 1:00 rest 1:00 rest
Diamond Push Ups Triceps · Bodyweight 4 sets of 15 reps · 1:00 rest 1:00 rest
Superset A · 4 rounds · back to back
1. Mountain Climber Abs · Bodyweight 4 sets of 16 reps · 0:45 rest 0:45 rest
2. Dead Bug Abs · Bodyweight 4 sets of 24 reps · 0:45 rest 0:45 rest

4 exercises · 17 sets · ~56 min

5 exercises · 21 sets · ~67 min

5 exercises · 20 sets · ~64 min

5 exercises · 20 sets · ~73 min

Burpee Abs · Bodyweight 4 sets of 15 reps · 1:00 rest 1:00 rest
Superset A · 4 rounds · back to back
1. Push Up Chest · Bodyweight 4 sets of 15 reps · 0:45 rest 0:45 rest
2. Bodyweight Squat Glutes · Bodyweight 4 sets of 25 reps · 0:45 rest 0:45 rest
Mountain Climber Abs · Bodyweight 4 sets of 40 reps · 0:45 rest 0:45 rest
Hand Plank Abs · Bodyweight 4 sets of 1m · 0:45 rest 0:45 rest

For people with years of training behind them. You need no equipment.

Not the right fit?

Want something less demanding: Calisthenics Volume Split, intermediate, 4 days a week.
Only have 4 days a week: Power Pump Upper / Lower, advanced, 4 days a week, with equipment.
Training in a gym: Advanced Body Split, advanced, 5 days a week, with equipment.

Each week is 95 working sets across 17 exercises, about 5 h 10 min in total.

Sets run from 12 to 40 reps, with 0:40 to 1:15 of rest between them.

Muscle grows when the work keeps getting a little harder, so the plan only does its job if the numbers move.

Hit the target. Finish every rep of every set at the listed target, with good form. On the Push Up that means all 5 sets of 20.
Add weight, or a rep. Next session, add the smallest weight step you can and work back up to the target. If the weight can't go up yet, add a rep instead. On bodyweight moves like the Push Up, lower more slowly or move to a harder variation.
Measure in months. Progress at this level is slow and measured over months. Small improvements count, and an easier week every so often helps you keep training hard the rest of the time.

If the numbers stop moving: If nothing moves for several weeks, look at sleep and recovery before adding more work.