Want to build real strength and lean muscle without gym equipment? This 9 week bodyweight workout for strength & muscle gains is designed to progressively challenge your muscles using nothing but your bodyweight.
Perfect for home workouts, beginners to advanced athletes, and anyone who wants a structured bodyweight training program that delivers results.
Why Choose a 9 Week Bodyweight Workout Program?
A longer training plan allows for progressive overload, the key to muscle growth. Over 9 weeks, your body adapts, gets stronger, and builds muscle through increased reps, intensity, and advanced movement variations.
Benefits:
✔ Builds strength and muscle
✔ Improves endurance and mobility
✔ No gym or equipment required
✔ Easy to follow progression
✔ Ideal for home training
How This 9 Week Bodyweight Workout Is Structured
- Duration: 9 Weeks
- Training Days: 4–5 days per week
- Workout Length: 30–45 minutes
- Equipment: None
- Goal: Strength & muscle hypertrophy
Each phase increases difficulty to ensure continuous gains.
9 Week Bodyweight Workout Plan
🔹 Weeks 1–3: Foundation Strength
Focus on proper form and muscular endurance.
Workout A
- Push-Ups – 3×12
- Bodyweight Squats – 3×15
- Plank – 3×30 sec
- Glute Bridges – 3×15
Workout B
- Incline Push-Ups – 3×10
- Reverse Lunges – 3×12/leg
- Superman Hold – 3×30 sec
- Wall Sit – 3×45 sec
🔹 Weeks 4–6: Progressive Overload
Increased volume and unilateral movements.
Workout A
- Decline Push-Ups – 4×10
- Bulgarian Split Squats – 4×10/leg
- Pike Push-Ups – 3×8
- Hollow Hold – 3×40 sec
Workout B
- Close-Grip Push-Ups – 4×12
- Jump Squats – 4×15
- Single-Leg Glute Bridges – 3×12/leg
- Side Plank – 3×30 sec/side
🔹 Weeks 7–9: Advanced Strength & Muscle
Higher intensity and explosive power.
Workout A
- Archer Push-Ups – 4×8
- Pistol Squat (Assisted) – 4×6/leg
- Handstand Hold – 3×30 sec
- Plank to Push-Up – 3×12
Workout B
- Explosive Push-Ups – 4×10
- Jump Lunges – 4×12/leg
- Nordic Curl (Assisted) – 3×6
- L-Sit Hold – 3×20 sec
Weekly Training Split Example
- Monday – Workout A
- Tuesday – Workout B
- Wednesday – Rest / Mobility
- Thursday – Workout A
- Friday – Workout B
- Weekend – Active recovery
Nutrition Tips for Muscle Gains
To maximize muscle growth:
- Eat high-protein meals
- Stay in a slight calorie surplus
- Hydrate properly
- Sleep 7–9 hours nightly
Who Is This Workout Program For?
✔ Beginners building strength
✔ Intermediate athletes seeking progression
✔ Home workout enthusiasts
✔ Anyone without gym access
Final Thoughts
This 9 week bodyweight workout for strength & muscle gains proves that you don’t need weights to build muscle. With consistent training, progressive overload, and proper nutrition, you can achieve serious strength and physique improvements right at home.
