Bodyweight & Home · Bodyweight · Intermediate

Zero-Equipment Upper Body Pump

Engineered to overcome the traditional limitation of home bodyweight training by pairing pushing angles with horizontal pulling mechanics to create a balanced upper-body stimulus.

Workout Routine Schedule (4 Movements)

Complete all designated sets with strict tempo and proper joint alignment. Tap the swap button on any exercise to substitute with an alternative equipment variation.

#1

Close-Grip Push-Up

triceps · body weight · 4 Sets × 12 reps · 30s rest

Lock in triceps activation with narrow hand placement.

Done Swap

#2

Bodyweight Squatting Row

upper back · body weight · 4 Sets × 12 reps · 60s rest

Superset immediately with horizontal rows to hit the antagonist lats and rhomboids.

Done Swap

#3

Clock Push-Up

pectorals · body weight · 3 Sets × 10 reps · 30s rest

Widen the hand stance to shift load across the sternal pectoral head.

Done Swap

#4

Bodyweight Squatting Row (with Towel)

upper back · body weight · 3 Sets × 10 reps · 60s rest

Pull firmly against the towel anchor, squeezing the shoulder blades together at peak contraction.

Done Swap