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.
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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.
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