You build serious muscle at home with zero equipment—as long as you train smart and push your body close to its limits. Research shows that bodyweight training done with enough intensity and progressive overload can increase muscle size and strength, especially in beginners and intermediates.
Below is a 7-exercise, no-equipment plan you can do in your living room. Aim for 3 workouts per week, training close to muscle fatigue (1–3 reps left in the tank each set) for best growth.
How:
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