Only Bodyweight Exercises
It is possible to build a decent physique using bodyweight only exercises. For example, check out the Olympic gymnasts – they have developed a bodybuilding style physique and most of their work is done with bodyweight movements.
Contrary to popular belief, there is quite a bit of variety in the bodyweight only exercise choices. Take the chin-up, for instance. You can perform it with a narrow grip, reverse grip, wide grip, pull to the front, pull to the back of the head, pull all the way up to the sternum (ala Gironda) and more.
There is another element you can add in as well – explosive action. Many novices poke along at a slow pace when performing bodyweight movements, but you can really crank up the intensity by performing the body weight movements explosively.
Here is a bodybuilding style workout, divided into two parts:
Explosive push up – 3 sets of 12 reps
Feet elevated push up – 2 sets of 10 reps
Extreme elevated push ups – 2 sets of 8 reps
Dips – 3 sets of 10 reps
Narrow grip push ups – 3 sets of 8 reps
Close grip chin ups – 4 sets of 8 reps
Reverse grip chin ups – 3 sets of 8 reps
Explosive jump squats – 3 sets of 7 leaps
One-leg squats – 3 sets of 10 reps
Wide grip chin up – 5 sets of 10 reps
Gironda sternum chins – 3 sets of 7 reps
One leg calf raise – 4 sets of 10 reps for each leg
You can add some waist work in as well on an off day, such as knee raises or crunches. You can perform the entire workout at a schoolyard or park that has chinning and dipping bars.
For more information checkout How To Build Muscle Without Weights