Best Bodyweight Only At-Home Workout for Muscle Growth (Minimal Equipment)
In a Nutshell
Dr. Mike Israetel and IFBB Pro Jared Feather demo a rapid-fire, bodyweight upper-body hypertrophy workout using a doorway pull-up bar (or chairs/broomstick), starting with sternum pull-ups, wide/medium/diamond push-ups, chin-height/underhand pull-ups, then lowering for inverted rows, skull crushers, and face pulls—all one set to near failure with 5-30s rests for maximum pump and efficiency. Scale by substituting easier pull-up variations, elevating push-ups, or adding sets (progress to 2-5 per exercise, 2-3x/week: early-week chest/back focus, later arms/shoulders); track via RP Hypertrophy app for 10-20 reps targeting full ROM, controlled eccentrics, and mechanical failure. Proven for home/vacation use, accessible to beginners/advanced, nukes pulling/pushing muscles symmetrically.
These notes were generated by AI and may contain inaccuracies.
Dr. Mike from RP Strength and Jared Feather, IFBB Pro, demonstrate a rapid fire workout that targets the entire upper body. It can be done with one power rack, one Smith machine, or at home with minimal equipment like two chairs and a broom handle, or a doorway pull-up bar.
Demonstrated in a power rack, but a Smith machine works since you can adjust the bar height. At home: pull-ups on a bar, push-ups on the ground. Use two chairs with a broom handle for inverted exercises—test stability to avoid falls. Recommend doorway pull-up bar that cinches to the sides (adjustable height, ~$20), starting high for pull-ups, lower for face pulls, inverted rows, and inverted skull crushers. Crank it securely. With zero equipment, use ground and broom handle between chairs.
Warm-up sequence: 3-5 shrug ups (1/3 pull-up to warm lats, back, biceps, rear delts, shoulders, elbows), rest 10-30s; 2-3 half pull-ups; then full chin-height pull-ups. Working set: sternum pull-ups—full range, down under control, up to below nipple line. 5s rest, then next exercise.
Pairs with sternum pull-ups (nukes back, rear delts, pulling muscles). Wide grip push-ups target chest, front delts, triceps. Elbows flared, chest gently touches ground, no rest at bottom or top, continuous motion. One set to near failure.
After wide push-ups, 5s rest, then chin height pull-ups (full extension down, to chin, as many as possible near mechanical failure—tougher when fatigued). 5s rest, medium grip push-ups (more front delt/tricep, controlled, chest touch).
Immediate transition to underhand pull-ups (easiest pull-up variation, hits rear delts, biceps more; use Versa Grips). Then diamond push-ups (hands in diamond shape, full ROM to ground; triceps burn).
Move bar to waist height for inverted rows (back thickness, midback, rear delts, biceps; touch sternum, adjust footing for 5-10+ reps—walk closer if too hard).
Bar at knee height (lower if strong). Inverted skull crushers—touch under chin/throat, elbows in, targets triceps/front delts (chest already fatigued).
Bar at chest height, overhand grip, inverted face pulls—pull face to bar (forehead/eyes/nose), elbows back (not row), lever gets easier at top.
One set of everything 'cooks' upper body for hypertrophy. Scaling for sternum pull-ups: substitute more chin-up sets, or assisted with legs on low bar. Other exercises accessible. For beginners: elevate push-up hands (chairs, couch, bench) for leverage.
Replace sternum pull-ups with chin + partials to chest. No bar for face pulls? Use towel or gym cables. Advanced diamond push-ups: dive bomber close grip. Aim for 10-20 reps/set (adjust position/grip/type); if <5 reps, rest longer (30s). Progress: add reps weekly via RP Hypertrophy app (bodyweight easy to track). Do 2-3x/week.
Start with one set each. Progress to 2-3-4-5 sets in sequence (5-30s rest). For bias: early week 2-3 sets chest/back-focused (sternum pull-ups, wide/medium push-ups, chin-ups); later week emphasize arms/shoulders with more sets of underhand pull-ups, diamond push-ups, skull crushers, face pulls.
Twice weekly: Day 1 chest/back heavy (2-3 sets early exercises, 1 set later); Day 2 arms/shoulders heavy (1-2 early, 2-4 later). Ensures symmetry, progression, variation. RP Hypertrophy app generates/tracks (link in description).
Prioritize technique: controlled eccentric, full ROM, big stretch. If fatigued, rest 30s instead of 5s. Short rests (5-30s) for pump, cardio, time efficiency. Effort required for results.
Upper body only—legs hold you for inverted rows. Channel has dumbbell leg sessions; bodyweight legs possible but hard (request in comments).
Jared (pro athlete): Great for vacations/home/shutdowns, high metabolites, effective with failure intensity. Mike kicked his ass.
Scalable for all levels/equipment. RP app guides. Do anywhere (cruise ship, etc.).
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