This Military-Inspired PDF Workout Program Builds Strength and Muscle Without Equipment

Date:

a man in a gym
Courtesy of Erik Bartell; Men’s Health Illustration

BODYWEIGHT HOME WORKOUTS don’t need to be easy. You won’t make progress at home if all you do is a few half-hearted pushup circuits—you need real focus and discipline to build strength and muscle outside the gym. To harness those qualities, you’ll need a rock-solid plan to follow. Thankfully, you’re an MH MVP, and you have access to this program designed by someone who has built his fitness perspective around these principles.

The Military Muscle at Home workout program was designed by trainer Erik Bartell, NASM, a former Army officer. The bodyweight-only routine will build strength and muscle at home without dumbbells, kettlebells, or barbells—just your energy and focus.

DOWNLOAD THE PLAN HERE

This four-week plan will have you training five days per week. It’s structured around three key components:

Cardio Capacity Work

This program is more than strength training. Running and rucking make up two out of the five sessions every week to build up your cardiovascular endurance. This will give you a boost once you get to the next section, too—which will help you dig deep to get stronger.

Strength Circuits

You’ll train using bodyweight staples like pullups, pushups, lunges, and squats—and the sessions will increase in intensity as you progress through the program.

Assessments

You’ll measure your progress through self-assessments, which will allow you to challenge yourself to perform at your peak. There’s a Week 1 assessment test in every single workout which will give you an instant gauge of your fitness level. And three weeks later, it’ll let you gauge how far you’ve come with this training program, too.

What are you waiting for? As an MVP, you have access to the 6-Pack Fast Track program—so download the PDF below.

DOWNLOAD THE PLAN HERE

Once you’ve finished this program, you can gain access to even more workout plans by joining MH MVP Premium.

Watch Next

preview for Train Like

Advertisement – Continue Reading Below

LEAVE A REPLY

Please enter your comment!
Please enter your name here

Share post:

Subscribe

Popular

More like this
Related

Best free antivirus 2024: Keep your PC safe without spending a dime

Image: Shutterstock.com / solarseven A lot of time is spent...

Google can generate playable 3D game worlds from AI prompts

Image: Google It took just a few years for AI...

Dive deep into Intel Arc Battlemage GPUs on The Full Nerd!

Image: Intel Intel’s had some rather stormy news as of...

LIFX Outdoor Permanent Lights review: Luxe lighting in the eaves

Skip to content Image: LIFX At a glanceExpert's Rating Pros Very bright Outstanding color...