A barbell program will get better results but the above should get you going in the right direction. This won't give you a balance physique but will pile on mass and strength until you can get better tools such as barbells.įollowing a p90x program will get you more cut and stronger but won't be that good for mass. Eat a lot of clean food, lots of protein, lots of water, lots of sleep. When you get to twenty sets choose a harder exercise and repeat.ĭay two - pulls - same drill as with squats. Continue until you can not complete a set of five with good form, this might be ten sets it might be twenty. Pick one that you can do ten reps.ĭay one - squats - using your choice of exercise do a set of five, rest 90 seconds, do a set of five, rest 90 seconds, do a set of five. Then pick a pushing exercise - pushups, diamond pushups, uneven pushups (one hand on a basketball), one arm pushups, handstand pushups, dips or weighted dips. Again pick one that you can get ten reps. Then pick a pulling exercise - pull-ups - either weighted, bodyweight or assisted with a leg on a chair, or bodyweight rows. You want a lower body squat as one, this might be single leg pistols, close squats, body weight, airborne lunges, etc. You need to find exercises that you can do 10 reps with good form.
![p90x workout chest and back p90x workout chest and back](https://data.templateroller.com/pdf_docs_html/28/284/28489/page_2_thumb.png)
If you do not have access to weights and are trying to add mass with body weight exercises here is what I would recommend, this is based on a Russian Bear format: Any other advice or suggestions for this newbie? I also have learned that I should eat high proteins/carbs and focus on 8-10 reps. The reasons why I don't know which is better for me is because 1) Not sure if I should take out cardio/kenpo/plyo/yoga out of the schedule 2) Not sure if it's okay to do the same workout twice in a week. Schedule B (This is Phase 1, the rest of the workout for the 90 days is on a link that the site prevents me from posting): I've been looking around various sites and found the following, but honestly, I have no clue. I just want to know which workout schedule would help me achieve this goal more efficiently.
![p90x workout chest and back p90x workout chest and back](https://bod-blog-assets.prod.cd.beachbodyondemand.com/bod-blog/wp-content/uploads/2018/06/p90x-chest-and-back-tony-horton-reverse-fly.jpg)
Yes, I know that p90x is designed mainly for weight-loss but I'm willing to do it anyway to gain muscle mass.
![p90x workout chest and back p90x workout chest and back](https://i.pinimg.com/736x/43/65/06/436506e309438675f682f497085a2634.jpg)
I can't go to the gym for several reasons so I plan on sticking to a modified p90x schedule instead.