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 each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.

#1

Close-Grip Push-Up

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

Form Tip: Lock in triceps activation with narrow hand placement.

Set 1 12 reps

Set 2 12 reps

Set 3 12 reps

Set 4 12 reps

All Done Swap

#2

Bodyweight Squatting Row

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

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

Set 1 12 reps

Set 2 12 reps

Set 3 12 reps

Set 4 12 reps

All Done Swap

#3

Clock Push-Up

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

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

Set 1 10 reps

Set 2 10 reps

Set 3 10 reps

All Done Swap

#4

Bodyweight Squatting Row (with Towel)

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

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

Set 1 10 reps

Set 2 10 reps

Set 3 10 reps

All Done Swap