Basic Body Building (no free weights)

3x a week with at least one rest day between workouts

Dips 3 x 12-16
Inverted Row 3 x 12-16
Pushups 3 x 12-16
Close grip Chin-ups 3 x 12-16
Pistol Squat 3 x 20
Jump Split Lunges 3 x 20 (as deep as possible, hold for second, explode up)
Wall Squats 3 x 60 seconds (holding at 90 degree with back on wall)
Good Morning 3 x 12-16
Ab work

PLEASE GOOGLE VIDEOS OF EXERCISES YOU ARE NOT FAMILIAR WITH.

Start out performing reps right below your failure point with body weight. If it is below the rep ranges given, you will work on adding a rep to every exercise each time you workout. Once exercises can be performed at rep ranges with body weight, put a backpack on. Slowly add weight to the backpack every workout if possible as long as you remain within the rep range given.

Every few weeks or so you should take a "light" day, where you either do less reps or very light weight. This helps prevent stalling.

Tips depending on equipment and/or strength level:

- Dips - You can do chair dips, or purchase dip bars ($70)
- Inverted Rows - You can put a broom stick (or dowel rod) across 2 chairs, or use the dip bar if purchased
- Pushups - on knees pushups until you can do these
- Chin ups - You can put a chair under a chin up bar and do forced reps, or purchase an assistance band ($40).
- Pistol Squats - Hold on to a table, or a pole to support yourself until you can do one unassisted. You dont have to hold weight out front like the kettlebell shown once you advance to that point. If you are really weak you can start with regular body squats, but you will never do pistol squats if you dont use assistance.
- Split Jump - If you cant manage this do regular lunges
- Wall Squats - If you cant get to 90 degrees, start higher
-Good Morning - Start with no weight. This is the same as the barbell exercise, except you will have a backpack on
- Abs can be any preferred exercise