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2. HOW TO BUILD LEAN
MUSCLE MASS WITH
BODYWEIGHT
EXERCISES
Bodyweight exercises are exercises that
use your own body weight as resistance
without the need for any external
equipment or weights. These exercises rely
on the natural weight and movement of
your body to strengthen and tone your
muscles.

3. HOW MUCH TIME DOES
IT TAKE TO DEVELOP A
LEAN MUSCLE MASS?
Prepare a workout routine for yourself that
is fit and suitable for you and stick to it.
Your daily goals should be at least three
to four sessions a day. Whether it’s in the
morning, during lunch breaks, or in the
evening, make it a priority and show up for
yourself.

4. BEST EXERCISES TO
ACHIEVE YOUR
GOALS WITHOUT
EQUIPMENT
There are few exercises for building
lean muscle mass with
consistency. The good thing is that
you can do bodyweight exercises
every day

5. PUSH-UPS
This exercise targets your chest, shoulders,
and arms. Begin in a push-up position
using your hands shoulder-width apart
and keeping your body in a straight line.
Lower your body until your chest nearly
touches the floor, and then push yourself
back up.

6. SQUATS
Squats work your lower body, including
your quadriceps, hamstrings, and glutes.
Start with your feet shoulder-width apart.
Lower your body by bending your knees
and pushing your hips back as if sitting
back into an imaginary chair. Keep your
chest up and your weight in your heels,
then return to a standing position.

7. LUNGES
Lunges primarily work your leg
muscles, including the
quadriceps, hamstrings, and
glutes. Stand tall with your feet
hip-width apart. Take a big step
forward with one leg and lower
yourself until your knees form a
90-degree angle. Push yourself
back to a straight position and
repeat it with your other leg.

8. PLANK
This includes your lower back muscles
along with your abs. In this position,
you need to rest in a push-up position
using your head instead of your hands.
Keep your body in a straight line from
head to toe, engage your core, and
hold the position for a set amount of
time

9. MOUNTAIN
CLIMBERS
This exercise targets multiple
muscle groups, including your
core, shoulders, and legs. Start
in a push-up position, then bring
one knee towards your chest,
and then quickly switch to the
other leg, as if running in place
while in the push-up position.
Keep a quick and controlled
pace.

10. These are just a few examples of
bodyweight exercises, but there are
many more variations and
exercises you can explore.
Building lean muscle mass is a
journey, not a race. Gradually
increase the difficulty of your
workouts to keep challenging your
muscles. Add more repetitions, try
advanced variations, or decrease
rest time between sets.
VARIATIONS AND
EXERCISES

11. THANK
YOU