Upper bodyweight muscle building workout

60min upper body hypertrophy bodyweight workout. No equipment needed. Some support for triceps deeps like low table/bench.


20sec jumping jacks, 20sec squat jumps, 20sec high knees

30sec break

20sec high plank, 20sec mount climbers, 20sec plank jump in and out

30sec break

Repeat 3 times.


Each exercise 12 reps followed with 45sec break.

6 sets of side plank flip left to right

6 sets of shoulder taps

6 sets of triceps deeps

6 sets of Feet elevated pushups

6 sets of feet tap oblique crunch

6 sets of diamond pushup

6x45sec bout pose

6x45sec starfish plank

6 sets of low to high plank

Stretch – each 30sec

Warrior 1 fold with fingers interlaced behind

Warrior 1 prayer twist

Camel pose


Repeat on other side




Thank you for taking the time to visit my blog. My name is Vic and I have a strong passion for fitness and health. I have been working in this field for many years, assisting people in achieving their goals, including weight loss or muscle gain, and supporting patients with medical conditions in their rehabilitation journeys.