If kettlebells vanished tomorrow…

If I was locked up with no gear, no gym, and just a floor and a wall…

This is the exact workout I’d do to build real muscle and maintain strength.

Because muscle doesn’t come from equipment. It comes from how you train.

If you want to actually build muscle with bodyweight, here’s what has to happen:

• You train close to failure (1–2 reps in the tank)
• You create mechanical tension (slow, controlled reps)
• You accumulate enough quality volume each week
• You use progression (reps, tempo, angle, complexity)

Here’s a full-body sample from Bodyweight Beast 2.0 — one that ramps up intensity, hits every major muscle group, and gets it done in under 45 minutes:

Main Strength Work – 4 Progressive Rounds
(Rest 60–90 sec between rounds)

Round 1 – Activation / Movement Prep
Incline push-ups x 8
Bodyweight split squats x 8/leg
Table or band-assisted rows x 8
Step-ups (low height) x 8/leg

Round 2 – Strength Focus
Standard push-ups x 10
Bulgarian split squats x 10/leg
Rows under table or TRX x 10
Step-ups (add tempo or increase height) x 10/leg

Round 3 – Intensity Increases
Feet-elevated push-ups x 6–8
Bulgarian split squats (tempo or pause) x 8–10/leg
TRX or towel rows (slow negative) x 6–8
Step-ups with knee drive x 8/leg

Round 4 – Burnout / High Tension
Close-grip push-ups to failure
Split squat hold (10 sec) → 5 fast reps
Iso row hold x 20 sec → max reps
High step-ups or lunge jumps x 6–8/leg

Finisher – Core & Conditioning Ladder (3 Rounds)

Round 1
Dead bugs x 10/side
Mountain climbers x 10/side
Bodyweight squat x 15
Forearm plank x 30 sec

Round 2
Cross-body dead bugs x 12/side
Mountain climbers x 15/side
Jump squats x 10
Push-up to plank x 6–8

Round 3
Hollow rocks x 15
Fast mountain climbers x 20/side
Burpees x 6
Plank hold x 45 sec (or failure)

This isn’t a random bodyweight burnout.

It’s the same training logic I use in my kettlebell programs — just adapted for when bells aren’t an option.

Want more workouts like this?
Want the full plan with warmups, progressions, recovery, and conditioning built in?

Grab Bodyweight Beast 2.0 here:

-> https://forestvance.lpages.co/bodyweight-beast-20/

Train hard,
– Forest