body building without weights workout

A free workout inspired by the golden era of bodybuilding.

Last updated 8/26/2024
Portrait of a bodybuilder demonstrating an exercise in the body-building-without-weights-workout.
This workout includes 2 sections (quads, glutes), 4 exercises, and 12 total sets.

quads

feet forward smith squats

3 sets of 15 reps

leg extensions

2 sets of 6 reps

glutes

cable pulls through

4 sets of 6 reps

machine hip thrusts

3 sets of 6 reps