Top 10 Bodyweight Strength Training Exercises

A post shared by BJ Gaddour (@bjgaddour) on

Yes, there are other moves but these are the ones that normal humans can do. Pistols, muscle-ups, levers, and planches are for aliens 👽. There are 5 upper body and 5 lower body moves. Alternate between the upper and lower body moves to minimize rest periods and get more done in less time, unless you prefer an upper and lower body day separately. In that case, alternate push and pull moves or left side/right side.

 I'm also using a slow and controlled tempo which is ideal for building strength and muscle mass, especially with bodyweight-only exercises. You can make these moves harder by adding a weight vest or dumbbells where applicable. You can also utilize body angle and leverage progressions as outlined in my book YOUR BODY IS YOUR BARBELL available on Amazon.

1. Extended Pike Pushups

2. Stepups

3. Inverted Rows

4. Bulgarian Split Squats

5. Extended Pushups

6. Bulgarian Hip-Hinges

7. Chinups

8. 1-Leg Hip Thrusts

9. Dips

10. 1-Leg Box Squats

Want the parallel bars I'm using for the dips and rows? Want the pushup handles I'm using for the pushups? Click the link below:

Parallel Bars and Pushup Handles

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