Strength Building No Weights Workout Plan

4 Weeks / 3 Days per Week / Beginner

0 ratings

Workout Summary

Are you looking to strengthen your core and build lean muscle without adding bulk? Are you looking to improve your overall strength and increase stamina? Are you looking for a No Weights Workout Plan? The Strength Building No Weights Workout Plan is just the thing for you. What do I need?In this... more

Are you looking to strengthen your core and build lean muscle without adding bulk? Are you looking to improve your overall strength and increase stamina? Are you looking for a No Weights Workout Plan? The Strength Building No Weights Workout Plan is just the thing for you.

What do I need?

In this strength building no weights workout plan, you will use a flat bench, exercise mat, stairs and a step platform. You will use these items to build lean muscle mass and strengthen your core. These items are found at most gyms, and many people have them at home as well.

If you do not have the listed equipment, all the equipment can be easy substituted with things within the home. A positive attitude and desire to have a leaner, stronger body will help you get the results you desire.

How much time does the Strength Building No Weights workout plan take?

Each workout is designed to help you achieve maximum results in minimum time. You should see results in one month, provided you perform each of the three workouts once per week.

Adding cardio on your off days will help you continue to burn calories throughout the week and help you reach your fitness goals faster.

Where will I see results?

Each of the three workouts targets different areas, but the three are designed to complement each other and strengthen your core muscles. The first workout targets your chest, triceps and abs. The second workout focuses on your quads and obliques, and the third on your lower back, shoulders, glutes and obliques.

After following the strength building no weights workout plan you will see the addition of lean muscle mass without a lot of bulk. Your stamina will also improve as you strengthen your core. Adding cardio on your off days will make these results more noticeable as you replace fat with lean muscle.

Is Strength Building for me?

If you're looking to build lean muscle and strengthen your core but don't want to hassle with weights, then this plan will work for you. The workout is designed for someone at an intermediate fitness level, but if you're not there, don't worry.

The plan can be modified to fit your current fitness level by adding rest time when you start out, then slowly working toward following the plan as designed.

Being honest with yourself about your current fitness level, then making the necessary modifications will allow you to achieve great results without getting discouraged. So get started today and become the ultimate strength builder!

Strength Building No Weights Workout Plan

4 Weeks / 3 Days per Week / Beginner

0 ratings
Strength Building No Weights Workout Plan

Strength Building No Weights Workout Plan

4 Weeks / 3 Days per Week / Beginner

0 ratings

Workout Summary

Are you looking to strengthen your core and build lean muscle without adding bulk? Are you looking to improve your overall strength and increase stamina? Are you looking for a No Weights Workout Plan? The Strength Building No Weights Workout Plan is just the thing for you. What do I need?In this... more

Are you looking to strengthen your core and build lean muscle without adding bulk? Are you looking to improve your overall strength and increase stamina? Are you looking for a No Weights Workout Plan? The Strength Building No Weights Workout Plan is just the thing for you.

What do I need?

In this strength building no weights workout plan, you will use a flat bench, exercise mat, stairs and a step platform. You will use these items to build lean muscle mass and strengthen your core. These items are found at most gyms, and many people have them at home as well.

If you do not have the listed equipment, all the equipment can be easy substituted with things within the home. A positive attitude and desire to have a leaner, stronger body will help you get the results you desire.

How much time does the Strength Building No Weights workout plan take?

Each workout is designed to help you achieve maximum results in minimum time. You should see results in one month, provided you perform each of the three workouts once per week.

Adding cardio on your off days will help you continue to burn calories throughout the week and help you reach your fitness goals faster.

Where will I see results?

Each of the three workouts targets different areas, but the three are designed to complement each other and strengthen your core muscles. The first workout targets your chest, triceps and abs. The second workout focuses on your quads and obliques, and the third on your lower back, shoulders, glutes and obliques.

After following the strength building no weights workout plan you will see the addition of lean muscle mass without a lot of bulk. Your stamina will also improve as you strengthen your core. Adding cardio on your off days will make these results more noticeable as you replace fat with lean muscle.

Is Strength Building for me?

If you're looking to build lean muscle and strengthen your core but don't want to hassle with weights, then this plan will work for you. The workout is designed for someone at an intermediate fitness level, but if you're not there, don't worry.

The plan can be modified to fit your current fitness level by adding rest time when you start out, then slowly working toward following the plan as designed.

Being honest with yourself about your current fitness level, then making the necessary modifications will allow you to achieve great results without getting discouraged. So get started today and become the ultimate strength builder!

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Stairs
  • Flat Bench
  • Step Platform
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
4 sets, 4 reps
4 -- --:--:-- 4 -- --:--
Default
Chest / Intermediate
4 sets, 4 reps, 01:00 rest
4 -- --:--:-- 4 -- 01:00
Default
Chest / Beginner
4 sets, 4 reps, 01:00 rest
4 -- --:--:-- 4 -- 01:00
Default
Triceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Abs / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Supersets are incorporated to help with creating an intense strength building workout. If you're a beginner, supersets might tire you out. To help with this, you can incorporate more rest times and set up future rest time goals. For the advanced, you should try and perform the workout plan as scheduled.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Outer thighs secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Obliques primary Glutes primary Shoulders primary Lower back primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 4 reps, 01:00 rest
4 -- --:--:-- 4 -- 01:00
Default
Quads / Intermediate
4 sets, 4 reps, 01:00 rest
4 -- --:--:-- 4 -- 01:00
Default
Quads / Intermediate
4 sets, 10 reps00:03:00
4 -- 00:03:00 10 -- --:--
Default
Quads / Intermediate
4 sets, 4 reps, 01:00 rest
4 -- --:--:-- 4 -- 01:00
Default
Obliques / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Obliques / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

In order to obtain optimal strength building, low sets/reps are scheduled for the Strength Building No Weights Workout Plan. Make sure you are properly performing the exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Outer thighs secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Obliques primary Glutes primary Shoulders primary Lower back primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lower Back / Beginner
4 sets, 4 reps, 01:00 rest
4 -- --:--:-- 4 -- 01:00
Default
Shoulders / Intermediate
4 sets, 4 reps, 01:00 rest
4 -- --:--:-- 4 -- 01:00
Default
Glutes / Beginner
4 sets, 4 reps, 01:00 rest
4 -- --:--:-- 4 -- 01:00
Default
Glutes / Beginner
4 sets, 4 reps, 01:00 rest
4 -- --:--:-- 4 -- 01:00
Default
Obliques / Expert
4 sets, 00:00:45, 01:00 rest
4 -- 00:00:45 -- -- 01:00
Default
Obliques / Expert
4 sets, 00:00:45, 01:00 rest
4 -- 00:00:45 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Form is crucial. Not only will great form prevent injuries, but it will also help with achieving your strength building goals.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Outer thighs secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Obliques primary Glutes primary Shoulders primary Lower back primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
4 sets, 6 reps
4 -- --:--:-- 6 -- --:--
Default
Chest / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Supersets are incorporated to help with creating an intense strength building workout. If you're a beginner, supersets might tire you out. To help with this, you can incorporate more rest times and set up future rest time goals. For the advanced, you should try and perform the workout plan as scheduled.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Outer thighs secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Obliques primary Glutes primary Shoulders primary Lower back primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Quads / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Quads / Intermediate
4 sets, 12 reps00:05:00
4 -- 00:05:00 12 -- --:--
Default
Quads / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Obliques / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Obliques / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

In order to obtain optimal strength building, low sets/reps are scheduled for the Strength Building No Weights Workout Plan. Make sure you are properly performing the exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Outer thighs secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Obliques primary Glutes primary Shoulders primary Lower back primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lower Back / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Shoulders / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Glutes / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Glutes / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Obliques / Expert
4 sets, 00:00:45, 01:00 rest
4 -- 00:00:45 -- -- 01:00
Default
Obliques / Expert
4 sets, 00:00:45, 01:00 rest
4 -- 00:00:45 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Form is crucial. Not only will great form prevent injuries, but it will also help with achieving your strength building goals.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Outer thighs secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Obliques primary Glutes primary Shoulders primary Lower back primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
5 sets, 6 reps
5 -- --:--:-- 6 -- --:--
Default
Chest / Intermediate
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Triceps / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Abs / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Supersets are incorporated to help with creating an intense strength building workout. If you're a beginner, supersets might tire you out. To help with this, you can incorporate more rest times and set up future rest time goals. For the advanced, you should try and perform the workout plan as scheduled.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Outer thighs secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Obliques primary Glutes primary Shoulders primary Lower back primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Quads / Intermediate
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Quads / Intermediate
5 sets, 12 reps00:07:00
5 -- 00:07:00 12 -- --:--
Default
Quads / Intermediate
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Obliques / Beginner
5 sets, 12 reps
5 -- --:--:-- 12 -- --:--
Default
Obliques / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

In order to obtain optimal strength building, low sets/reps are scheduled for the Strength Building No Weights Workout Plan. Make sure you are properly performing the exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Outer thighs secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Obliques primary Glutes primary Shoulders primary Lower back primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lower Back / Beginner
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Shoulders / Intermediate
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Glutes / Beginner
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Glutes / Beginner
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Obliques / Expert
5 sets, 00:00:45, 01:00 rest
5 -- 00:00:45 -- -- 01:00
Default
Obliques / Expert
5 sets, 00:00:45, 01:00 rest
5 -- 00:00:45 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Form is crucial. Not only will great form prevent injuries, but it will also help with achieving your strength building goals.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Outer thighs secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Obliques primary Glutes primary Shoulders primary Lower back primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
5 sets, 8 reps
5 -- --:--:-- 8 -- --:--
Default
Chest / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Supersets are incorporated to help with creating an intense strength building workout. If you're a beginner, supersets might tire you out. To help with this, you can incorporate more rest times and set up future rest time goals. For the advanced, you should try and perform the workout plan as scheduled.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Outer thighs secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Obliques primary Glutes primary Shoulders primary Lower back primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
5 sets, 15 reps00:10:00
5 -- 00:10:00 15 -- --:--
Default
Quads / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Obliques / Beginner
5 sets, 15 reps
5 -- --:--:-- 15 -- --:--
Default
Obliques / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

In order to obtain optimal strength building, low sets/reps are scheduled for the Strength Building No Weights Workout Plan. Make sure you are properly performing the exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Outer thighs secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Obliques primary Glutes primary Shoulders primary Lower back primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lower Back / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Glutes / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Glutes / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Obliques / Expert
5 sets, 00:00:45, 01:00 rest
5 -- 00:00:45 -- -- 01:00
Default
Obliques / Expert
5 sets, 00:00:45, 01:00 rest
5 -- 00:00:45 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Form is crucial. Not only will great form prevent injuries, but it will also help with achieving your strength building goals.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Outer thighs secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Obliques primary Glutes primary Shoulders primary Lower back primary Triceps primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Stairs
  • Flat Bench
  • Step Platform

64 people started this plan

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Strength Building No Weights Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Stairs
  • Flat Bench
  • Step Platform

64 people started this plan