6 Week Bodyweight Mass Gain Program

NOTE: Before starting this fitness program, consult your doctor. Bodyweight training is the safest form of training out there, but you can get injured if you don’t be careful. Follow this program at your own risk. You have been warned.

The following is a 6-week Bodyweight Mass program for complete beginners. If you need a more advanced bodyweight mass building program, then I suggest Bodyweight Bodybuilding 2.0. This program is based on a 3-day per week training schedule:

Week One

Day One

• Pullups 5×1
• Pushups 5×2
• Squats 5×3

Rest 2 minutes after each set.

Day Two

• Pullups 5×2
• Pushups 5×3
• Squats 5×4

Rest 2 minutes after each set.

Day Three

• Pullups 5×2
• Pushups 5×3
• Squats 5×4

Rest 1 minute, 45 seconds after each set

Week Two

Day One

• Pullups 5×1
• Pushups 5×2
• Squats 5×3
• Dips 3×1

Rest 2 minutes after each set.

Day Two

• Pullups 5×2
• Pushups 5×3
• Squats 5×4

Rest 1 minute, 45 seconds after each set

Day Three

• Pullups 5×3
• Pushups 5×4
• Squats 5×5

Rest 1 minute, 45 seconds after each set

Week Three

Day One

• Pullups 6×1
• Pushups 6×2
• Squats 6×3
• Dips 4×1

Rest 2 minutes after each set.

Day Two

• Pullups 5×2
• Pushups 5×3
• Squats 5×4

Rest 1 minute, 30 seconds after each set

Day Three

• Pullups 6×3
• Pushups 6×4
• Squats 6×5

Rest 1 minute, 45 seconds after each set

Week Four

Day One

• Pullups 6×1
• Pushups 6×2
• Squats 6×3
• Dips 4×1

Rest 1 minute, 45 seconds after each set

Day Two

• Pullups 5×3
• Pushups 5×4
• Squats 5×5

Rest 1 minute, 30 seconds after each set

Day Three

• Pullups 6×3
• Pushups 6×4
• Squats 6×5

Rest 1 minute, 30 seconds after each set

Week Five

Day One

• Pullups 6×2
• Pushups 6×3
• Squats 6×4
• Dips 4×2

Rest 1 minute, 45 seconds after each set

Day Two

• Pullups 6×3
• Pushups 6×4
• Squats 6×5

Rest 1 minute, 30 seconds after each set

Day Three

• Pullups 6×3
• Pushups 6×4
• Squats 6×5
• Dips, 2×3

Rest 1 minute, 30 seconds after each set

Week Six

Day One

• Pullups 7×2
• Pushups 7×3
• Squats 7×4
• Dips 5×2

Rest 1 minute, 45 seconds after each set

Day Two

• Pullups 7×3
• Pushups 7×4
• Squats 7×5

Rest 1 minute, 30 seconds after each set

Day Three

• Pullups 6×3
• Pushups 6×4
• Squats 6×5
• Dips, 2×3
• Chinups, 1×4

Rest 1 minute, 30 seconds after each set

If you have any questions concerning this workout, please post them to comments. If this program is too easy for you, then I recommend grabbing a copy of Bodyweight Bodybuilding 2.0.