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Do Workouts A, B, C & D To Build Muscle without weights…

Workout A (Build Muscle In Chest, Shoulders & Triceps)

Do *50-to-100 reps of ONE of these 9 exercises…

Click on photos to see how to do exercise

Do 1 of these 2 exercises if you can't do push-ups or dips…

Workout A Guidelines

*DON'T WORRY - You DO NOT have to do all 50-to-100 reps in a row without stopping - you can do up to 100 sets of 1 rep as long as you do all 50-to-100 reps but…
Once you can complete all 100 reps in under 10 sets and If you only need 2-to-3 minutes to rest between sets then this workout has gotten too easy for you to build muscle without weights so…

You'll have to add some resistance to your Push-ups, Dips, Handstand Push-ups or Bodyweight flyes to keep building bigger chest, shoulder & triceps muscles and to add more resistance…
You can wear a Weighted Vest or You can wear a book bag filled with weights or anything else you can think of to add more resistance and…

It's VERY IMPORTANT for you to keep a training log to keep up with things like…

How many sets it took you to do all 50-to-100 reps and…
If you used a weight vest or a bookbag for extra weight.

Do workout A 1-to-2 days a week but never do it on back-to-back days & take at least 1 day off if doing it twice a week or…
You can do workout A TWICE a day (once in the morning & evening) 1-to-2 days a week but don't repeat the same workout on the same day so for example…

In the morning you can do Dips &…
In the evening you can do Bodyweight chest flyes

Take at least 1 week off from doing Workout A after you've done it 2-to-6 weeks in a row.

Workout B (Build Muscle In Your Back & Biceps)

Do *50-to-100 reps of any kind of the pull-ups & chin-ups here OR… Go here if you're not strong enough to do one pull-up or chin-up

Workout B Guidelines

*DON'T WORRY - You DO NOT have to do all 50-to-100 reps in a row without stopping - you can do up to 100 sets of 1 rep as long as you do all 50-to-100 reps but…
Once you can complete all 100 reps in under 10 sets and If you only need 2-to-3 minutes to rest between sets then this workout has gotten too easy for you to build muscle without weights so…

You'll have to add some resistance to your pull-ups & chin-ups to keep building bigger back & bicep muscles and to add more resistance…
You can wear a Weighted Vest or You can wear a book bag filled with weights or anything else you can think of to add more resistance and…

It's VERY IMPORTANT for you to keep a training log to keep up with things like…

How many sets it took you to do all 50-to-100 reps and…
If you used a weight vest or a bookbag for extra weight.

Do workout B 1-to-2 days a week but never do it on back-to-back days & take at least 1 day off if doing it twice a week or…
You can do workout B TWICE a day (once in the morning & evening) 1-to-2 days a week but don't repeat the same workout on the same day so for example…

In the morning you can do Pull-ups &…
In the evening you can do Chin-ups

Take at least 1 week off from doing Workout B after you've done it 2-to-6 weeks in a row.

Workout C (Build Muscle In Your Lower Body)

Do 5-to-10 50+ yard hill sprints or regular sprints or if you can't do sprints…
Do 50-to-100 reps of Jump Squats

Workout C Guidelines

It's VERY IMPORTANT for you to keep a training log to keep up with things like…

How far & How fast you sprinted and whether or not you sprinted up a hill and if you're doing jump squats…
Keep up with how many sets it took you to do all 50-to-100 reps and…
If you used a weight vest or a bookbag for extra weight.

Do workout C 1-to-2 days a week but never do it on back-to-back days & take at least 1 day off if doing it twice a week or…
You can do workout C TWICE a day (once in the morning & evening) 1-to-2 days a week.
Take at least 1 week off from doing Workout C after you've done it 2-to-6 weeks in a row.

Workout D (Getting Ripped Abs)

Do 5 sets of 8-to-20 reps of ONE of the Ab exercises below…

Click on photos to see how to do exercise

Workout D Guidelines

Do workout D up to 3 days a week 1-to-2 times per day.
Workout D is also optional meaning you DO NOT Have to do it at all because believe it or not…
You're already building up your abs by doing workouts A, B & C and…
If you want to actually see your ripped abs you'll have to go here to lose the belly fat hiding your ripped abs but…
You should only focus on losing belly fat or losing weight after you've gained all the muscle mass you want.

Here's a sample 1 week schedule using workouts A-thru-D

Sunday: Rest (or do low intensity cardio for 60-to-90 min)
Monday: Do Workout A Followed by Workout D
Tuesday: Rest (or do low intensity cardio for 60-to-90 min)
Wednesday: Do Workout B
Thursday: Rest (or do low intensity cardio for 60-to-90 min)
Friday: Do Workout C Followed by Workout D
Saturday: Rest (or do low intensity cardio for 60-to-90 min)

See more sample schedules you can use but remember…

You can make YOUR OWN Schedule each week as long as you follow the guidelines for workouts A-thru-D

To build muscle faster without weights…

You Need To Beat your last workout or do better than your last workout because…

You can't get bigger and stronger muscles if you keep using the same intensity every workout so You want to make each of these workouts tougher than the last workout by…

Doing all 100 reps in less sets and/or…
Using more weight or resistance by using a weight vest or a bookbag and for Workout D…
You can sprint farther and/or faster each time and…
If you can't beat your last workout then you need to Let your muscles rest & grow because…

If you ever end up using the same intensity for 2-to-3 workouts in a row then you need to take some time off to allow your muscles to rest long enough to get bigger & stronger for you to do things like doing all 50-to-100 reps in lesser sets or sprinting faster and usually…

The fastest way to build muscle without weights is…

To keep beating your last workout by pushing yourself more each time even if it's just an inch!

Make sure you also see…

Go here to lose weight ::: Go here to build muscle ::: Go here to get curves ::: Go here to look better naked

3 ways you can get me to help you Look Good Naked…

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Adrian Bryant

1-50 of 71 Comments

Jerry

Hey Adrian, Im 16, 5,11 and weigh 160. im chubby but i run 2-3 times a week on the treadmill for about 30-60 minutes. Im trying to gain upper body muscle and abs but I dont have access to a gym. what would you recommend?

May 10, 2012

Adrian Bryant

i recommend you do the plan on this page

May 11, 2012

Name*

nice site! thanks a lot for this site, it helps me a lot. now i have a plan for gaining some abs haha :)

May 07, 2012

lazygamer

hey um , im 16 , skinny and i got some fat around my belly and i dont know wat workout or wat to do to look bigger and lean stomach

May 04, 2012

Adrian Bryant

do you have access to a gym to be able to do this plan here

May 06, 2012

Steven

What if i did applied the same to bodyweight as weights . You 1 rep max 75-85 percent with heaps of weight on my back ?

And did 3 sets of 8 to 10 reps with the weight on my back

So it targets my fast twitch fibers ?

April 13, 2012

Adrian Bryant

If you are using heavier loads + bodyweight then you do want to do a workout like you stated with less sets and rep ranges of 4-to-12 reps

April 13, 2012

chay

Hi Adrian,

Under "Workout C Guidelines". It says "Do workout D 1-to-2 days a week". I think those lines (and the next ones) should say "C" and not "D". Just to avoid anyone getting confused. Cheers!

March 26, 2012

Adrian Bryant

You're right, thanks for catching the mistake

March 27, 2012

chay

No problem Adrian,

Thanks for providing such a great resource.

I'm just getting started, my goal is to get a bit strength in my upper body before my 30th in the Summer. (I want to start my 30th stronger and fitter than my 20s!
I'll be sure to let you know how I get on in a few weeks time!

March 27, 2012

Eric

Adrian,

Thanks for the info here. I just happen to have access to an assisted power tower. Is it ok to do the 50-100 reps of pull-ups/chin-ups and dips with the assistance and slowly reduce the aid? If so, how would you recommend decreasing in the assistance. I assume after 2 to 6 weeks I will be stronger but still might not be strong enough to do 100 reps all by myself. Also, I eat around 200 grams of protein a day, 2000 calories with low fat except for healthy fats, my weight is 160 lbs and am 6' (so skinny). Is that sufficient? I don't want to be huge, I just want to be around 170-180 lbs with definition.

March 23, 2012

Adrian Bryant

The power tower is okay but try to use less resistance with each set and/or workout.

March 23, 2012

heyy Adrian

i have started ur getting ripped in 56 days plan(without gym access)..i m a about 190 pounds...age 23..height 5'6'' ... doing pushups along with workout D... and well i m doing workout C evryday..taking a 1 rest day in a week..... can we add variations to push up like after doin 50 reps.. of normal pushup...i do 10 diamond n 10 dive bomber pushup??

March 14, 2012

Adrian Bryant

You can do the variations during your regular 50 rep pushups set

March 15, 2012

i dont have gym access so i did 25(20regualr 5 dive bomber) pushups..thn secnd set..wore a bag filled with 6kg and did 25(20 regular 5 diamond) more....thn filled with 6morekg(12kg in total) and did 15 pushups...even after workout D it seemd a lil' less tiring!? although i m doing workout c evryday!.... as in less sweaty!!! :(

March 16, 2012

by workout c i mean...intervalss...10 minute jumping jacks..2wice!!

March 16, 2012

steven

Hey adrian..I have to be honest that I am little tight on budget and want to do whatever I can to put on muscles and look good as I am skinny now. So if I stick to work out plan A, C and D and skip on B, would it make a big difference to how i am going end up looking or it will b fine? Its just that I cant afford to go to a gym and don't really have the money to go buy something for workout B. So please let me know on this.Thanks

March 07, 2012

Adrian Bryant

You'll look good from the front (like most guys who workout at the gym) but you can do pull-ups anywhere!

You can do them off a tree branch, playground stuff, etc.

March 07, 2012

Steven

Thank you adrian

March 07, 2012

Usman Siddiqui

hey
i currently don't have access to a pull-up bar or weights. is there an alternate exercise i can do to build muscle in my back & biceps (workout B)?

March 05, 2012

Adrian Bryant

You can buy a cheap pull up bar for your house or you can do pullups off anything that is sturdy like a tree brnach

March 05, 2012

Antoine

Hey Adrian,

I noticed on the previous page "Get ripped in 56 days" while using weights, there is more of an emphasis on Workout C; however without weights/gym access, there appears to be more of an emphasis on Workout D. Could I follow the schedule that incorporates more of Workout C even though I don't have access to a gym?

Thanks

March 04, 2012

Adrian Bryant

Yes - some of the workouts in workout c can be done at home with little or no weights

March 05, 2012

Thomas Yohannes

I tried to do this and I honestly could only get to 50, my arms were completely worn out, and for the next few days I couldn't even work out. Is there anyway I could less than 50 and build my way up to 50?
Is there an alternative to Pull Ups, because your link to them is broken.

March 03, 2012

Adrian Bryant

Yes, you can work your way up to 50 and the link for pull-ups will be back up soon

March 04, 2012

Thomas Yohannes

Hi, I have just started this workout plan today, and I barely have any muscle, I weigh 160. I was wondering how long it will take to turn all my fat into muscle, because after that i'm going to do fat loss workouts to lose the leftover fat and have a lean, slender look.

February 27, 2012

Adrian Bryant

fat does not turn into muscle and it can only be burned off but expect to gain 1-to-5 pounds of muscle per month

February 28, 2012

Steven

isn't this workout just building endruance cause your doing more then 15 reps and no added weight .

How does this work in adding mass ?

February 08, 2012

Adrian Bryant

Here's the thing...

Once you can do more than 10 reps in a row of any of the body weight exercises on this page that's when you need to start adding weight to the exercise

pLease read all the workout guidelines again

February 08, 2012

Steven

so atm i do 10 reps 6 sets , should i be adding weight ?

should i be doing each set to failure ?

also do you know anything about Herschel Walker workout he did over 1000 push ups n that ?

February 08, 2012

Adrian Bryant

Yes - try to use something to add more resistance to your workouts b/c that is the only way you will get bigger & stronger

Herschel Walker probably did that to maintain the physique he had and you got wonder how hard can an exercise be if you can do 1000 reps of it?

February 08, 2012

Mick

Has this worked for any one ?

Photos proof?

February 08, 2012

Sj jim

Help...i do elevate push ups 3 sets of 30 reps 3 days and bence dips like that 3 days...are these ok...and how long will it take to build my chest and arms big

February 06, 2012

Adrian Bryant

I suggest you follow the plan on this page for faster results building muscle without weights but doing it like you are doing it now is not going to get you anywhere fast

February 06, 2012

Adan

Hey help with this adrian..for worlout plan a..would it be ok if do 50 reps in the afternoon and 50 reps at night..or do i have to do them within a certain preset time period?

February 05, 2012

Adrian Bryant

that's okay for now but as you get stronger you will either have to add weights to your 50 reps and/or do more than 50 reps

February 05, 2012

Steven

How can you do this workout and still get fit and build muscle ?

January 31, 2012

Adrian Bryant

This workout will help you get fit and build muscle but what exactly do you man by "get fit"

February 01, 2012

steven

By get fit i mean able to have high endurance and stamina . Able to run long distances . But still bulk up

February 01, 2012

Adrian Bryant

Oh no (not at all) but it may increase muscular endurance but for the "fit" you mean you'll need to do these plans here

February 02, 2012

Anish

I'm 15 and 5'6" height male......I want to increase my upto 6'2". Is there any workout for this??????????

January 22, 2012

Adrian Bryant

I don't have any workouts to increase your height

January 22, 2012

Ravi

Hi Adrian,

I've got your workout DVD and i started today on it. First of all thanks a lot for the great support.

As of now, i'm around 182.2 pounds, 5'5" height male in the Obese range and i want to loose weight but at the same time build muscle too. Since i do not have gym access I will be following your hereby mentioned workouts. Couple of things i wanna get some help and suggestion from.

1) With my current weight i'm unable to do any proper direct pushups. So, for pushups i started doing "Knee pushups" which seems rather easy for beginners/obese people, where i basically rest my knees on a pillow and start doing pushups. Does this seem fine? As of now i'm hardly able to do 3 sets of 10 reps each like this. Should i need to alter this?

2) Again with my weight i'm unable to do even a single pull up/chin up and also i dont have access to pull up rod. So, what is the best alternative for me for this?

Thanks

January 17, 2012

Adrian Bryant

1) keep doing them like this and you will get strong enough to do regulr push-ups

2)go here if you can't do pull-ups

January 17, 2012

Zalma

hi, my main goal is to be 34-23-40/43in. my measurements now are 34-25-38.5in...not much of a diff i know...but i would like to work my bod with a little bit of weights and then toned it. im 25 yrs old i weight 120-125lbs. all i want to know are details; how many days per week, reps/sets, to build muscle and days, sets/reps for toning? how much resistance or weight? please help me with this information :) thank you

January 04, 2012