MOGLORD · WEB STORY

No gym, no gear — can you still build muscle?

A complete routine: the moves, the sets, and how to progress.

THE SPLIT

Three days a week, full body

Train every other day. Each session hits legs, push, pull and core in about 40 minutes.

MOVE 1 · LEGS

Squats → Bulgarian split squats

Start with bodyweight squats, 3 sets of 12–20. When easy, split squats — far harder per leg.

MOVE 2 · PUSH

Push-ups, progressed properly

Wall → knees → full → feet-elevated → archer. Pick the version where 8–15 reps is genuinely hard.

MOVE 3 · PULL

Rows under a sturdy table

Lie under a solid table edge and row your chest to it, 3 sets of 8–15. No table? Towel rows on a door.

MOVE 4 · HINGE

Single-leg Romanian deadlifts

Hinge at the hips on one leg, slow and controlled, 3 sets of 8–12. Your hamstring builder.

MOVE 5 · CORE

Dead bugs and side planks

2–3 sets, slow breathing. Core work is about control and stiffness, not endless crunches.

PROGRESSION

Add reps, then difficulty

Top a rep range twice running? Move to the harder version. That's progressive overload, no weights.

THE BOTTOM LINE

Simple, hard, progressive

That's a real program. The full home workout guide has the week-by-week plan and form cues.

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