[{"data":1,"prerenderedAt":1587},["ShallowReactive",2],{"post-home-workout-program-no-equipment":3},{"id":4,"title":5,"author":6,"authors":7,"badge":13,"body":15,"categorie":6,"date":1551,"description":1552,"extension":1553,"image":1554,"meta":1556,"navigation":1581,"path":1582,"seo":1583,"slug":1584,"stem":1585,"__hash__":1586},"posts_en/en/blog/home-workout-program-no-equipment.md","Home Workout Program No Equipment: The Complete Guide",null,[8],{"name":9,"to":10,"avatar":11},"William G","https://www.williamgaonarch.fr",{"src":12},"https://i.pravatar.cc/128?u=maison",{"label":14},"Home Training",{"type":16,"value":17,"toc":1506},"minimark",[18,23,36,39,50,56,90,93,97,102,105,112,116,186,188,192,195,199,213,217,228,232,243,247,258,262,273,277,288,292,303,307,318,322,333,335,339,343,357,362,444,448,523,527,600,602,606,617,621,685,689,761,765,838,842,911,913,917,928,932,992,996,1059,1063,1124,1126,1130,1133,1149,1151,1155,1158,1162,1165,1169,1174,1212,1215,1227,1229,1233,1236,1240,1300,1306,1310,1319,1338,1342,1349,1351,1355,1359,1362,1366,1386,1390,1398,1402,1405,1409,1412,1414,1418,1454,1456,1460,1467,1495,1498],[19,20,22],"h2",{"id":21},"home-workout-program-no-equipment-build-strength-in-your-living-room","Home workout program no equipment: build strength in your living room",[24,25,26,27,31,32,35],"p",{},"No gym. No equipment. No membership. Just you, your body, and this program. Is ",[28,29,30],"strong",{},"home workout without equipment"," actually effective? The short answer: ",[28,33,34],{},"yes, profoundly",".",[24,37,38],{},"The science is clear: bodyweight training, when progressive and well-structured, produces strength and muscle mass gains comparable to gym training. The key is to never let your body adapt — by progressively making exercises harder.",[24,40,41,42,45,46,49],{},"This guide gives you a complete ",[28,43,44],{},"home workout program with no equipment"," spanning 8 weeks, with detailed sessions, week-by-week progression, and how to use ",[28,47,48],{},"RPGFitness"," to stay motivated all the way through.",[24,51,52,55],{},[28,53,54],{},"TL;DR",": 8-week program · Bodyweight only · 3-4 sessions/week · 35-45 min/session · All levels. Track every session with RPGFitness to never run out of motivation.",[57,58,59,72,81],"pictures",{},[60,61,62],"div",{},[24,63,64],{},[65,66],"img",{"alt":67,"className":68,"height":70,"src":71,"width":70},"home workout",[69],"rounded-lg",400,"https://images.unsplash.com/photo-1581009146145-b5ef050c2e1e?auto=format&fit=crop&w=400&q=80",[60,73,74],{},[24,75,76],{},[65,77],{"alt":78,"className":79,"height":70,"src":80,"width":70},"no equipment exercise",[69],"https://images.unsplash.com/photo-1571019613454-1cb2f99b2d8b?auto=format&fit=crop&w=400&q=80",[60,82,83],{},[24,84,85],{},[65,86],{"alt":87,"className":88,"height":70,"src":89,"width":70},"home fitness progression",[69],"https://images.unsplash.com/photo-1517836357463-d25dfeac3438?auto=format&fit=crop&w=400&q=80",[91,92],"hr",{},[19,94,96],{"id":95},"why-home-workout-without-equipment-works","Why home workout without equipment works",[98,99,101],"h3",{"id":100},"the-science-behind-bodyweight-training","The science behind bodyweight training",[24,103,104],{},"Muscle doesn't \"see\" where resistance comes from. It feels tension, and responds by getting stronger. Whether that tension comes from a barbell, a dumbbell, or your own bodyweight, the muscle growth mechanism is identical.",[24,106,107,108,111],{},"The non-negotiable condition: ",[28,109,110],{},"progression",". If you always do the same push-ups at the same pace, your muscles adapt and stop growing. Progression in no-equipment home training follows a different logic than the gym: instead of adding weight to the bar, you make exercises progressively harder.",[98,113,115],{"id":114},"the-concrete-advantages","The concrete advantages",[117,118,119,132],"table",{},[120,121,122],"thead",{},[123,124,125,129],"tr",{},[126,127,128],"th",{},"Advantage",[126,130,131],{},"Detail",[133,134,135,146,156,166,176],"tbody",{},[123,136,137,143],{},[138,139,140],"td",{},[28,141,142],{},"Zero cost",[138,144,145],{},"No membership, no equipment required",[123,147,148,153],{},[138,149,150],{},[28,151,152],{},"No commute",[138,154,155],{},"Train at home, ready in 5 minutes",[123,157,158,163],{},[138,159,160],{},[28,161,162],{},"Free schedule",[138,164,165],{},"6am or 10pm, you decide",[123,167,168,173],{},[138,169,170],{},[28,171,172],{},"Mobility developed",[138,174,175],{},"Natural movements improve flexibility",[123,177,178,183],{},[138,179,180],{},[28,181,182],{},"Infinite progression",[138,184,185],{},"From simple push-ups to one-arm push-ups: years of progress",[91,187],{},[19,189,191],{"id":190},"the-9-fundamental-bodyweight-exercises","The 9 fundamental bodyweight exercises",[24,193,194],{},"Before presenting the program, master these 9 movements. They are the foundation of any effective home workout.",[98,196,198],{"id":197},"_1-standard-push-ups","1. Standard push-ups",[24,200,201,204,205,208,209,212],{},[28,202,203],{},"Muscles",": chest, triceps, shoulders\n",[28,206,207],{},"Key points",": body aligned, elbows at 45° to the body, full range of motion\n",[28,210,211],{},"Variations",": knee push-ups (beginner) → standard → decline → diamond → one-arm",[98,214,216],{"id":215},"_2-chair-dips","2. Chair dips",[24,218,219,221,222,224,225,227],{},[28,220,203],{},": triceps, lower chest, shoulders\n",[28,223,207],{},": shoulders down, elbows bent to 90° at the bottom, back close to chair\n",[28,226,211],{},": bent knees → straight legs → one leg raised → two chairs",[98,229,231],{"id":230},"_3-pike-push-ups","3. Pike push-ups",[24,233,234,236,237,239,240,242],{},[28,235,203],{},": shoulders, triceps\n",[28,238,207],{},": hips high, head down, descend toward the floor\n",[28,241,211],{},": beginner (raised back) → standard → feet elevated → handstand push-up",[98,244,246],{"id":245},"_4-bodyweight-squats","4. Bodyweight squats",[24,248,249,251,252,254,255,257],{},[28,250,203],{},": quads, glutes, hamstrings\n",[28,253,207],{},": knees tracking over toes, straight back, descend to 90°\n",[28,256,211],{},": partial squats → standard → sumo → jump squats → pistol squat",[98,259,261],{"id":260},"_5-forward-lunges","5. Forward lunges",[24,263,264,266,267,269,270,272],{},[28,265,203],{},": quads, glutes, balance\n",[28,268,207],{},": front knee at 90°, back knee near the floor, straight back\n",[28,271,211],{},": short → standard → walking → jump → Bulgarian",[98,274,276],{"id":275},"_6-glute-bridge","6. Glute bridge",[24,278,279,281,282,284,285,287],{},[28,280,203],{},": glutes, hamstrings, core\n",[28,283,207],{},": feet flat, drive through heels, hips raised\n",[28,286,211],{},": bilateral → unilateral → slow tempo",[98,289,291],{"id":290},"_7-plank","7. Plank",[24,293,294,296,297,299,300,302],{},[28,295,203],{},": full core, shoulders, back\n",[28,298,207],{},": rigid body, hips neither too high nor too low, active bracing\n",[28,301,211],{},": knee plank → standard → side plank → dynamic → dragon flag",[98,304,306],{"id":305},"_8-mountain-climbers","8. Mountain climbers",[24,308,309,311,312,314,315,317],{},[28,310,203],{},": core, shoulders, cardio\n",[28,313,207],{},": stable hips, fast alternation, continuous breathing\n",[28,316,211],{},": slow → fast → cross-body (obliques)",[98,319,321],{"id":320},"_9-superman","9. Superman",[24,323,324,326,327,329,330,332],{},[28,325,203],{},": lower back, glutes, rear shoulders\n",[28,328,207],{},": simultaneous arm and leg lift, squeeze at the top\n",[28,331,211],{},": arms only → legs only → full → pulses",[91,334],{},[19,336,338],{"id":337},"home-workout-no-equipment-program-8-weeks","Home workout no equipment program — 8 weeks",[98,340,342],{"id":341},"weeks-1-2-adaptation","● WEEKS 1-2: Adaptation",[24,344,345,348,349,352,353,356],{},[28,346,347],{},"Goal",": Build the habit, learn technique, wake up the muscles.\n",[28,350,351],{},"Frequency",": 3 days/week (e.g. Monday, Wednesday, Friday)\n",[28,354,355],{},"Duration",": 30-35 minutes",[358,359,361],"h4",{"id":360},"session-a-upper-body","Session A — Upper Body",[117,363,364,380],{},[120,365,366],{},[123,367,368,371,374,377],{},[126,369,370],{},"Exercise",[126,372,373],{},"Sets",[126,375,376],{},"Reps",[126,378,379],{},"Rest",[133,381,382,396,407,419,432],{},[123,383,384,387,390,393],{},[138,385,386],{},"Push-ups (knees if needed)",[138,388,389],{},"3",[138,391,392],{},"8-10",[138,394,395],{},"60s",[123,397,398,401,403,405],{},[138,399,400],{},"Chair dips (feet on floor)",[138,402,389],{},[138,404,392],{},[138,406,395],{},[123,408,409,412,414,417],{},[138,410,411],{},"Pike push-ups",[138,413,389],{},[138,415,416],{},"6-8",[138,418,395],{},[123,420,421,424,426,429],{},[138,422,423],{},"Superman",[138,425,389],{},[138,427,428],{},"12",[138,430,431],{},"45s",[123,433,434,437,439,442],{},[138,435,436],{},"Plank",[138,438,389],{},[138,440,441],{},"20 sec",[138,443,431],{},[358,445,447],{"id":446},"session-b-lower-body-core","Session B — Lower Body + Core",[117,449,450,462],{},[120,451,452],{},[123,453,454,456,458,460],{},[126,455,370],{},[126,457,373],{},[126,459,376],{},[126,461,379],{},[133,463,464,477,489,501,512],{},[123,465,466,469,472,475],{},[138,467,468],{},"Squats",[138,470,471],{},"4",[138,473,474],{},"15-20",[138,476,395],{},[123,478,479,482,484,487],{},[138,480,481],{},"Forward lunges",[138,483,389],{},[138,485,486],{},"10/leg",[138,488,395],{},[123,490,491,494,496,499],{},[138,492,493],{},"Glute bridge",[138,495,389],{},[138,497,498],{},"15",[138,500,431],{},[123,502,503,506,508,510],{},[138,504,505],{},"Mountain climbers",[138,507,389],{},[138,509,441],{},[138,511,431],{},[123,513,514,517,519,521],{},[138,515,516],{},"Crunches",[138,518,389],{},[138,520,498],{},[138,522,431],{},[358,524,526],{"id":525},"session-c-full-body","Session C — Full Body",[117,528,529,541],{},[120,530,531],{},[123,532,533,535,537,539],{},[126,534,370],{},[126,536,373],{},[126,538,376],{},[126,540,379],{},[133,542,543,555,565,577,589],{},[123,544,545,548,550,553],{},[138,546,547],{},"Push-ups",[138,549,389],{},[138,551,552],{},"10",[138,554,395],{},[123,556,557,559,561,563],{},[138,558,468],{},[138,560,389],{},[138,562,498],{},[138,564,395],{},[123,566,567,570,572,575],{},[138,568,569],{},"Chair dips",[138,571,389],{},[138,573,574],{},"8",[138,576,395],{},[123,578,579,582,584,587],{},[138,580,581],{},"Walking lunges",[138,583,389],{},[138,585,586],{},"8/leg",[138,588,395],{},[123,590,591,593,595,598],{},[138,592,436],{},[138,594,389],{},[138,596,597],{},"25 sec",[138,599,431],{},[91,601],{},[98,603,605],{"id":604},"weeks-3-4-progression","● WEEKS 3-4: Progression",[24,607,608,610,611,613,614,616],{},[28,609,347],{},": Increase volume and difficulty.\n",[28,612,351],{},": 4 days/week\n",[28,615,355],{},": 35-40 minutes",[358,618,620],{"id":619},"session-a-chest-triceps","Session A — Chest + Triceps",[117,622,623,635],{},[120,624,625],{},[123,626,627,629,631,633],{},[126,628,370],{},[126,630,373],{},[126,632,376],{},[126,634,379],{},[133,636,637,649,661,673],{},[123,638,639,642,644,647],{},[138,640,641],{},"Standard push-ups",[138,643,471],{},[138,645,646],{},"12-15",[138,648,395],{},[123,650,651,654,656,659],{},[138,652,653],{},"Decline push-ups (feet on couch)",[138,655,389],{},[138,657,658],{},"8-12",[138,660,395],{},[123,662,663,666,668,671],{},[138,664,665],{},"Chair dips (legs straight)",[138,667,471],{},[138,669,670],{},"10-12",[138,672,395],{},[123,674,675,678,680,683],{},[138,676,677],{},"Plank + shoulder tap",[138,679,389],{},[138,681,682],{},"20 reps",[138,684,431],{},[358,686,688],{"id":687},"session-b-shoulders-core","Session B — Shoulders + Core",[117,690,691,703],{},[120,692,693],{},[123,694,695,697,699,701],{},[126,696,370],{},[126,698,373],{},[126,700,376],{},[126,702,379],{},[133,704,705,715,726,738,750],{},[123,706,707,709,711,713],{},[138,708,411],{},[138,710,471],{},[138,712,670],{},[138,714,395],{},[123,716,717,720,722,724],{},[138,718,719],{},"Elevated pike push-ups",[138,721,389],{},[138,723,392],{},[138,725,395],{},[123,727,728,731,733,736],{},[138,729,730],{},"Side plank",[138,732,389],{},[138,734,735],{},"30 sec/side",[138,737,431],{},[123,739,740,743,745,748],{},[138,741,742],{},"Fast mountain climbers",[138,744,389],{},[138,746,747],{},"30 sec",[138,749,431],{},[123,751,752,755,757,759],{},[138,753,754],{},"Superman pulses",[138,756,389],{},[138,758,498],{},[138,760,431],{},[358,762,764],{"id":763},"session-c-legs-glutes","Session C — Legs + Glutes",[117,766,767,779],{},[120,768,769],{},[123,770,771,773,775,777],{},[126,772,370],{},[126,774,373],{},[126,776,376],{},[126,778,379],{},[133,780,781,793,804,814,826],{},[123,782,783,786,788,790],{},[138,784,785],{},"Jump squats",[138,787,389],{},[138,789,670],{},[138,791,792],{},"75s",[123,794,795,798,800,802],{},[138,796,797],{},"Bulgarian split squats (1 foot on chair)",[138,799,389],{},[138,801,486],{},[138,803,792],{},[123,805,806,808,810,812],{},[138,807,581],{},[138,809,389],{},[138,811,486],{},[138,813,395],{},[123,815,816,819,821,824],{},[138,817,818],{},"Single-leg glute bridge",[138,820,389],{},[138,822,823],{},"12/leg",[138,825,395],{},[123,827,828,831,833,836],{},[138,829,830],{},"Calf raises",[138,832,389],{},[138,834,835],{},"20",[138,837,431],{},[358,839,841],{"id":840},"session-d-full-body-cardio","Session D — Full Body + Cardio",[117,843,844,856],{},[120,845,846],{},[123,847,848,850,852,854],{},[126,849,370],{},[126,851,373],{},[126,853,376],{},[126,855,379],{},[133,857,858,870,880,890,900],{},[123,859,860,863,865,867],{},[138,861,862],{},"Burpees",[138,864,389],{},[138,866,392],{},[138,868,869],{},"90s",[123,871,872,874,876,878],{},[138,873,547],{},[138,875,389],{},[138,877,428],{},[138,879,395],{},[123,881,882,884,886,888],{},[138,883,785],{},[138,885,389],{},[138,887,428],{},[138,889,792],{},[123,891,892,894,896,898],{},[138,893,505],{},[138,895,471],{},[138,897,747],{},[138,899,431],{},[123,901,902,904,906,909],{},[138,903,436],{},[138,905,389],{},[138,907,908],{},"40 sec",[138,910,431],{},[91,912],{},[98,914,916],{"id":915},"weeks-5-6-intensification","● WEEKS 5-6: Intensification",[24,918,919,921,922,924,925,927],{},[28,920,347],{},": Advanced variations, high volume, complex movements.\n",[28,923,351],{},": 4-5 days/week\n",[28,926,355],{},": 40-50 minutes",[358,929,931],{"id":930},"session-a-advanced-chest","Session A — Advanced Chest",[117,933,934,946],{},[120,935,936],{},[123,937,938,940,942,944],{},[126,939,370],{},[126,941,373],{},[126,943,376],{},[126,945,379],{},[133,947,948,959,970,981],{},[123,949,950,953,955,957],{},[138,951,952],{},"Diamond push-ups",[138,954,471],{},[138,956,670],{},[138,958,395],{},[123,960,961,964,966,968],{},[138,962,963],{},"Decline push-ups",[138,965,471],{},[138,967,670],{},[138,969,395],{},[123,971,972,975,977,979],{},[138,973,974],{},"Two-chair dips",[138,976,471],{},[138,978,670],{},[138,980,792],{},[123,982,983,986,988,990],{},[138,984,985],{},"Slow tempo push-ups (3 sec down)",[138,987,389],{},[138,989,574],{},[138,991,395],{},[358,993,995],{"id":994},"session-b-advanced-shoulders","Session B — Advanced Shoulders",[117,997,998,1010],{},[120,999,1000],{},[123,1001,1002,1004,1006,1008],{},[126,1003,370],{},[126,1005,373],{},[126,1007,376],{},[126,1009,379],{},[133,1011,1012,1023,1035,1047],{},[123,1013,1014,1017,1019,1021],{},[138,1015,1016],{},"Pike push-ups with feet elevated",[138,1018,471],{},[138,1020,670],{},[138,1022,792],{},[123,1024,1025,1028,1030,1033],{},[138,1026,1027],{},"Handstand hold (wall-assisted)",[138,1029,389],{},[138,1031,1032],{},"15-20 sec",[138,1034,869],{},[123,1036,1037,1040,1042,1045],{},[138,1038,1039],{},"Plank + hip rotation",[138,1041,389],{},[138,1043,1044],{},"8/side",[138,1046,395],{},[123,1048,1049,1052,1054,1057],{},[138,1050,1051],{},"L-sit (on chairs)",[138,1053,389],{},[138,1055,1056],{},"10-15 sec",[138,1058,792],{},[358,1060,1062],{"id":1061},"session-c-advanced-legs","Session C — Advanced Legs",[117,1064,1065,1077],{},[120,1066,1067],{},[123,1068,1069,1071,1073,1075],{},[126,1070,370],{},[126,1072,373],{},[126,1074,376],{},[126,1076,379],{},[133,1078,1079,1091,1102,1113],{},[123,1080,1081,1084,1086,1089],{},[138,1082,1083],{},"Assisted pistol squats",[138,1085,389],{},[138,1087,1088],{},"6-8/leg",[138,1090,869],{},[123,1092,1093,1096,1098,1100],{},[138,1094,1095],{},"Jump lunges",[138,1097,471],{},[138,1099,586],{},[138,1101,792],{},[123,1103,1104,1107,1109,1111],{},[138,1105,1106],{},"Explosive step-ups",[138,1108,389],{},[138,1110,486],{},[138,1112,395],{},[123,1114,1115,1118,1120,1122],{},[138,1116,1117],{},"Single-leg glute bridge with tempo",[138,1119,389],{},[138,1121,823],{},[138,1123,395],{},[91,1125],{},[98,1127,1129],{"id":1128},"weeks-7-8-consolidation","● WEEKS 7-8: Consolidation",[24,1131,1132],{},"Repeat the weeks 5-6 sessions with these adjustments:",[1134,1135,1136,1140,1143,1146],"ul",{},[1137,1138,1139],"li",{},"+1 set per exercise",[1137,1141,1142],{},"+2-3 reps per set",[1137,1144,1145],{},"Reduce rest by 10-15 seconds",[1137,1147,1148],{},"Add 1 harder variation per exercise",[91,1150],{},[19,1152,1154],{"id":1153},"progress-tracking-how-to-measure-your-results","Progress tracking: how to measure your results",[24,1156,1157],{},"Without tracking, no measurable progression.",[98,1159,1161],{"id":1160},"method-1-paper-notebook","Method 1: Paper notebook",[24,1163,1164],{},"Note after each session: exercises, sets, reps. Simple but no automatic analysis.",[98,1166,1168],{"id":1167},"method-2-rpgfitness-recommended","Method 2: RPGFitness (recommended)",[24,1170,1171,1173],{},[28,1172,48],{}," is the perfect app for tracking a no-equipment home workout program. Here's why:",[1134,1175,1176,1182,1188,1194,1200,1206],{},[1137,1177,1178,1181],{},[28,1179,1180],{},"Create your sessions"," in seconds using the exercises from this program",[1137,1183,1184,1187],{},[28,1185,1186],{},"Track everything",": sets, reps, plank duration, rest times",[1137,1189,1190,1193],{},[28,1191,1192],{},"Visualize your progression"," week after week with charts",[1137,1195,1196,1199],{},[28,1197,1198],{},"Earn XP"," every completed session — your character levels up",[1137,1201,1202,1205],{},[28,1203,1204],{},"Collect gear"," from Common to Mythic rarity after each workout",[1137,1207,1208,1211],{},[28,1209,1210],{},"Stay motivated"," across 8 weeks through the RPG game system",[24,1213,1214],{},"Gamification solves the #1 problem with home training: motivation collapsing after 2-3 weeks.",[1216,1217,1221],"callout",{"color":1218,"icon":1219,"to":1220},"primary","i-heroicons-rocket-launch","https://rpgfitness.fr/",[24,1222,1223,1226],{},[28,1224,1225],{},"Download RPGFitness for free"," — Android & Web · Gamified · 100% free",[91,1228],{},[19,1230,1232],{"id":1231},"nutrition-for-home-strength-training","Nutrition for home strength training",[24,1234,1235],{},"Nutrition accounts for 40 to 50% of your results. Here are the essential rules.",[98,1237,1239],{"id":1238},"protein-the-absolute-priority","Protein: the absolute priority",[117,1241,1242,1254],{},[120,1243,1244],{},[123,1245,1246,1248,1251],{},[126,1247,347],{},[126,1249,1250],{},"Recommended intake",[126,1252,1253],{},"For 75 kg",[133,1255,1256,1267,1278,1289],{},[123,1257,1258,1261,1264],{},[138,1259,1260],{},"Maintenance",[138,1262,1263],{},"1.2-1.4g/kg",[138,1265,1266],{},"90-105g",[123,1268,1269,1272,1275],{},[138,1270,1271],{},"Toning",[138,1273,1274],{},"1.6-1.8g/kg",[138,1276,1277],{},"120-135g",[123,1279,1280,1283,1286],{},[138,1281,1282],{},"Muscle gain",[138,1284,1285],{},"1.8-2.2g/kg",[138,1287,1288],{},"135-165g",[123,1290,1291,1294,1297],{},[138,1292,1293],{},"Fat loss",[138,1295,1296],{},"2.0-2.4g/kg",[138,1298,1299],{},"150-180g",[24,1301,1302,1305],{},[28,1303,1304],{},"Best sources",": eggs, chicken, tuna, salmon, 0% Greek yogurt, lentils, chickpeas.",[98,1307,1309],{"id":1308},"calories-based-on-your-goal","Calories based on your goal",[24,1311,1312,1313,1318],{},"Use our ",[1314,1315,1317],"a",{"href":1316},"/outils/tdee-calculator","TDEE calculator"," to know your exact needs, then:",[1134,1320,1321,1326,1332],{},[1137,1322,1323,1325],{},[28,1324,1282],{},": TDEE + 200-300 kcal/day",[1137,1327,1328,1331],{},[28,1329,1330],{},"Weight loss",": TDEE - 200-300 kcal/day",[1137,1333,1334,1337],{},[28,1335,1336],{},"Recomposition",": TDEE (balance)",[98,1339,1341],{"id":1340},"macronutrient-quick-guide","Macronutrient quick guide",[24,1343,1344,1345,35],{},"For more on the protein/carb/fat breakdown, see our ",[1314,1346,1348],{"href":1347},"/blog/macronutrients-proteins-carbs-fats","macronutrients guide",[91,1350],{},[19,1352,1354],{"id":1353},"frequently-asked-questions-faq","Frequently asked questions (FAQ)",[98,1356,1358],{"id":1357},"can-you-really-build-muscle-without-equipment","Can you really build muscle without equipment?",[24,1360,1361],{},"Yes. Exercise progression replaces load progression. One-arm push-ups challenge you as much as a loaded bench press. The key is consistency and progression.",[98,1363,1365],{"id":1364},"how-long-before-seeing-results","How long before seeing results?",[1134,1367,1368,1374,1380],{},[1137,1369,1370,1373],{},[28,1371,1372],{},"2-3 weeks",": better endurance, more energy",[1137,1375,1376,1379],{},[28,1377,1378],{},"4-6 weeks",": first visible muscle gains",[1137,1381,1382,1385],{},[28,1383,1384],{},"8-12 weeks",": significant body transformation",[98,1387,1389],{"id":1388},"is-this-program-suitable-for-women","Is this program suitable for women?",[24,1391,1392,1393,1397],{},"Yes. Bodyweight exercises are perfectly adapted to female fitness goals (toning, glutes, core). Also check our ",[1314,1394,1396],{"href":1395},"/blog/best-womens-fitness-routine","women's fitness routine"," for a program specifically designed for women.",[98,1399,1401],{"id":1400},"can-i-train-7-days-a-week","Can I train 7 days a week?",[24,1403,1404],{},"No. Your muscles are built during rest. Minimum 1-2 rest days per week. 4-5 training days is the recommended maximum.",[98,1406,1408],{"id":1407},"what-if-i-cant-do-a-single-push-up","What if I can't do a single push-up?",[24,1410,1411],{},"Start with knee push-ups or wall push-ups. Within 2-4 weeks, you'll be doing standard push-ups.",[91,1413],{},[19,1415,1417],{"id":1416},"further-reading","Further reading",[1134,1419,1420,1427,1434,1441,1447],{},[1137,1421,1422,1426],{},[1314,1423,1425],{"href":1424},"/blog/free-calisthenics-program-pdf","Free calisthenics program PDF"," — Go even further with bodyweight training",[1137,1428,1429,1433],{},[1314,1430,1432],{"href":1431},"/blog/beginner-fitness-routine","Beginner fitness routine"," — If you're completely new to fitness",[1137,1435,1436,1440],{},[1314,1437,1439],{"href":1438},"/blog/best-free-home-workout-apps","Best free home workout apps"," — Apps to accompany you",[1137,1442,1443,1446],{},[1314,1444,1445],{"href":1316},"Free TDEE calculator"," — Calculate your caloric needs",[1137,1448,1449,1453],{},[1314,1450,1452],{"href":1451},"/blog/caloric-deficit-weight-loss","Caloric deficit: complete guide"," — If weight loss is your goal",[91,1455],{},[19,1457,1459],{"id":1458},"summary-home-workout-program-no-equipment","Summary: home workout program no equipment",[24,1461,1462,1463,1466],{},"An effective ",[28,1464,1465],{},"no-equipment home workout program"," rests on 4 pillars:",[1468,1469,1470,1477,1483,1489],"ol",{},[1137,1471,1472,1473,1476],{},"✅ ",[28,1474,1475],{},"Constant progression",": make exercises harder every week",[1137,1478,1472,1479,1482],{},[28,1480,1481],{},"Consistency",": 3-5 sessions per week, no excuses",[1137,1484,1472,1485,1488],{},[28,1486,1487],{},"Adapted nutrition",": 1.6-2.2g of protein per kg, calories matching your goal",[1137,1490,1472,1491,1494],{},[28,1492,1493],{},"Motivating tracking",": RPGFitness to turn every session into a quest",[24,1496,1497],{},"Start today. Week 1, Session A. Right now.",[1216,1499,1500],{"color":1218,"icon":1219,"to":1220},[24,1501,1502,1505],{},[28,1503,1504],{},"Start with RPGFitness"," — Track your home program and earn XP with every push-up",{"title":1507,"searchDepth":1508,"depth":1508,"links":1509},"",2,[1510,1511,1516,1527,1533,1537,1542,1549,1550],{"id":21,"depth":1508,"text":22},{"id":95,"depth":1508,"text":96,"children":1512},[1513,1515],{"id":100,"depth":1514,"text":101},3,{"id":114,"depth":1514,"text":115},{"id":190,"depth":1508,"text":191,"children":1517},[1518,1519,1520,1521,1522,1523,1524,1525,1526],{"id":197,"depth":1514,"text":198},{"id":215,"depth":1514,"text":216},{"id":230,"depth":1514,"text":231},{"id":245,"depth":1514,"text":246},{"id":260,"depth":1514,"text":261},{"id":275,"depth":1514,"text":276},{"id":290,"depth":1514,"text":291},{"id":305,"depth":1514,"text":306},{"id":320,"depth":1514,"text":321},{"id":337,"depth":1508,"text":338,"children":1528},[1529,1530,1531,1532],{"id":341,"depth":1514,"text":342},{"id":604,"depth":1514,"text":605},{"id":915,"depth":1514,"text":916},{"id":1128,"depth":1514,"text":1129},{"id":1153,"depth":1508,"text":1154,"children":1534},[1535,1536],{"id":1160,"depth":1514,"text":1161},{"id":1167,"depth":1514,"text":1168},{"id":1231,"depth":1508,"text":1232,"children":1538},[1539,1540,1541],{"id":1238,"depth":1514,"text":1239},{"id":1308,"depth":1514,"text":1309},{"id":1340,"depth":1514,"text":1341},{"id":1353,"depth":1508,"text":1354,"children":1543},[1544,1545,1546,1547,1548],{"id":1357,"depth":1514,"text":1358},{"id":1364,"depth":1514,"text":1365},{"id":1388,"depth":1514,"text":1389},{"id":1400,"depth":1514,"text":1401},{"id":1407,"depth":1514,"text":1408},{"id":1416,"depth":1508,"text":1417},{"id":1458,"depth":1508,"text":1459},"2026-04-20","Build strength and muscle at home without any equipment. 8-week progressive program, bodyweight exercises, nutrition advice, and tracking with RPGFitness.","md",{"src":1555},"https://images.unsplash.com/photo-1571019614242-c5c5dee9f50b?auto=format&fit=crop&w=1200&q=80",{"seotitle":1557,"seodescription":1558,"faq":1559},"Home Workout Program No Equipment 2026 | Complete Free Plan","Home workout program no equipment: 8-week progressive plan, bodyweight exercises, nutrition and gamified tracking with RPGFitness. Guaranteed results in 4 weeks.",[1560,1563,1566,1569,1572,1575,1578],{"question":1561,"answer":1562},"Can you really build muscle at home without equipment?","Yes, absolutely. Scientific studies confirm that bodyweight training produces strength and muscle mass gains comparable to free weights. The key is progressive overload: bodyweight → harder variations.",{"question":1564,"answer":1565},"How much time per day is needed to build muscle at home without equipment?","30 to 45 minutes per session, 3 to 4 days per week, is enough for significant results. That's less time than a round trip to the gym.",{"question":1567,"answer":1568},"What are the best no-equipment home workout exercises?","The 7 fundamentals: push-ups (chest, triceps), chair dips (triceps), pike push-ups (shoulders), squats (legs), lunges (legs), glute bridge (glutes), plank (core). These 7 exercises are enough for the first 4 weeks.",{"question":1570,"answer":1571},"How long before seeing results with this program?","Improved strength and endurance after 2-3 weeks. First visible muscle gains after 4-6 weeks. Significant transformation after 8-12 weeks. Depends on your nutrition and consistency.",{"question":1573,"answer":1574},"Do I need to eat differently to build muscle without equipment?","Yes. Eat 1.6 to 2g of protein per kg of body weight. If you want to gain mass, create a slight caloric surplus (200-300 kcal). If you want to lose fat, create a moderate deficit (200-300 kcal).",{"question":1576,"answer":1577},"Is this home workout program suitable for beginners?","Yes. The program starts with beginner variations for each exercise. Progress at your own pace. Even someone who has never exercised can follow this program.",{"question":1579,"answer":1580},"Can I combine this program with cardio?","Yes, it's even recommended. Add 2-3 light cardio sessions (30-minute brisk walk, cycling) on rest days. This improves recovery and fat burning.",true,"/en/blog/home-workout-program-no-equipment",{"title":5,"description":1552},"home-workout-program-no-equipment","en/blog/home-workout-program-no-equipment","4g1-RqTEZ27E1PnzMmw1VhQhHSaM6pjeD89FrFERmtA",1779964791358]