Day 1: Chest, Shoulders & Abs | 19 Min
19 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
28-Day MUSCLE MASS
Put your bodyweight to work with a structured strength-focused schedule.
Focus and how to use this plan
A 28-day bodyweight program for strength and muscle training. Have a towel and sturdy elevated supports ready. Follow the demonstrations for safe setup.
Work through the calendar in order. A missed day does not erase your progress: resume where you left off rather than doubling the next session. Recovery days belong to the plan and can be marked complete after you take them.
Time: 9–25 min per training day, plus setup and any additional breaks. Equipment: Home items. Check each demonstration before starting; household supports must be stable and not slide.
These are site-written usage notes. The daily session names and original video links come from the channel's existing schedules. No outcome is guaranteed.
Your progress
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Day 2: Legs and Abs | 16 Min
16 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 3: Rest
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 4: Back and Arms | 16 Min
16 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 5: Shoulders and Abs | 13 Min
13 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 6: Legs and Arms | 19 Min
19 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 7: Chest, Back and Abs | 19 Min
19 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 8: Legs (Repeat) | 16 Min
16 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 9: Rest
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 10: Full Body Workout | 14 Min
14 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 11: Rest
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 12: Chest, Arms and Abs | 25 Min
25 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 13: Legs and Abs | 16 Min
16 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 14: Back, Chest, Shoulders and Abs | 17 Min
17 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 15: Rest
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 16: Chest, Shoulder, Triceps and Abs | 17 Min
17 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 17: Legs and Abs | 16 Min
16 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 18: Rest
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 19: Back, Biceps and Abs | 15 Min
15 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 20: Chest, Shoulders, Triceps and Abs | 17 Min
17 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 21: Legs and Abs | 16 Min
16 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 22: Chest, Shoulders & Back | 9 Min
9 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 23: Legs and Abs | 16 Min
16 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 24: Chest, Shoulders, Triceps and Abs | 17 Min
17 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 25: Rest
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 26: Back and Arms | 16 Min
16 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 27: Legs and Abs
See videos for minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 28: Chest, Shoulder, Back and Abs | 17 Min
17 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order: