Transcription
You want to build muscle or an aesthetic and athletic body? Maybe you can't afford to access a gym. Well, I got you, bro. In this video, I'm going to show you how to drive a car. What kind of go? Like I'm going to teach you how to build a static and athletic body. All you need is three things: a backpack, some books or something heavy, and you can't afford a pull-up bar. But then you've got to get creative and find a spot at home where you can do pull-ups.
Here's what your schedule is going to look like. Day one is going to be upper body. And these are the muscles that we're going to train. We're going to start with decline push-ups. I prefer decline push-ups over normal push-ups because decline push-ups work more on the upper chest, which makes the chest look bigger and wider. Start with bodyweight push-ups for a warm-up. Then put on the backpack with weight and do two sets till failure. It's better to keep the rep range between 8 to 12.
Now let's talk back. Pull-ups are your great friend here. You literally don't need anything else to build a strong and defined back. If you don't have a pull-up bar, then it's time to invest in one or find a spot at home where you can do pull-ups. If you can do more than 10 pull-ups already, then it's time to add weights. Do two sets of eight to 10 reps.
Shoulders, the most important part of an aesthetic physique, especially the side delts, which gives you the wide look. Fill up a bag with books and do single-arm lateral raises. And focus on controlled movements. Make sure to add more weights every workout. Go for two sets until failure.
Next up is pike push-ups. You can do two sets until failure. If you don't prefer pike push-ups, instead you can do wall handstand holds. Hold as long as you can and track your time every workout. This will really help if you're trying to learn how to do a handstand.
We're starting with biceps. We have hit the back and bicep pull-ups, but it's good to isolate them for maximum growth. Grab your bar, keep your palms facing towards you, and lower yourself slowly. If you already can do more than 10 reps, it's time to add weights. Just like pull-ups, go for two sets of 8 to 12 reps.
And now for tricep dips. Arguably one of the best compound exercises for calisthenics. If you do have a dip bar, great. But if not, you can use two chairs or the edge of a couch or whatever you've got at the house. Make sure you're going deep enough to feel the burn. If you can do more than eight reps, then it's time to add weight. Go for two sets of six to 10 reps.
All right, day two, lower body. First up, Cissy squats. They're amazing for targeting your quads. You can use a wall or couch for balance, but over time, try to rely less on it. As they get easier, add weight to the backpack to make it more challenging. Do two sets of 8 to 12 reps and try to go deeper as you get stronger.
Next, single-leg squats. If you can't do them yet, don't worry. Just focus on regular bodyweight squats. Just build the strength until you're strong enough to do single-leg squats. Go for two sets to failure. Push yourself and over time, you'll be able to do single-leg squats.
It's time for abs. One of the most important muscles to build an aesthetic body. And you have to train them just like every other muscle. Throw away hanging leg raises. Find a pull-up bar and raise your leg. Try to get your knee as high as possible to target the lower abs. Go for two sets until failure.
Next up, the L-sit. This is one of the most humbling exercises that will challenge your core. Put some books under your hands to give you extra lift. If you can't hold the L-sit yet, try doing single-leg L-sits and alternate legs until you can hold both at the same time.
And if you've got extra fat on your body, jogging, walking, or playing your favorite sport is the best way to burn that fat. And that's it. You've got a complete full-body workout that you can do at home right now. Let's stick to it. Progressive overload as you get stronger and watch your body transform.