Excellent idea. I’m bias for bodyweight movements anyway but let me give you a few ideas if your stuck without alot of equipment.
Try filling your backpack full of weights with some towells in there to keep the weights from moving around. This is how i started while going to Florida State.
Pistols/single leg dip squats- one leg behind you up on your bed/chair and dip or squat down.
Bicep Push-Ups- legs up on bed, wide hand placement, hands turned outward with the thumbs in a straight line with one another.
Hamstring stiff leg deads- lock legs stiff, bend at hips, push glutes back, use the barbell for resistance.
explosive clap push ups- simply push up and clap your hands between reps
tricep push ups- use a close diamond grip by placing your thumbs and index fingers together
Hamstring push ups/ reverse hypers- lie down in push up position with your feet pinned under something, raise hips off the floor, pivot on knees, pull with hamstrings, push up to force reps
Calve raises- simply do a single leg raise in a stairway or double leg raise and rep to 100 reps(daily or every other day to start out)…this will work just as effective as doing a toe press on the leg press machine with 1000 lbs on it.(i know if done both)
Abdominal sit ups(not regular sit ups)- place a rolled up towell under your lower back, feet flat on the floor,hands across chest, tighteen abs by lifting your chest/shoulders up off the floor and lifting up, don’t crunch in…this takes your lower-back out of the movement as in a regular sit up…remember to lift up towards the ceiling
delt/forearm push ups- elevate feet up on a wall or table or in the air, use your fingertips for gripping to work the forearms
Dips/pullups/lunges- all self explanitory
Tips:
1 biceps- isolations, (if you can buy a dumbbell that would be great)- 1 arm preacher curls sitting with your arm across both knees and your working elbow planted inside your wrist, turn wrist down, use light weight, 20-40 reps is key, 3-4 sets a day/every other day
2 triceps- reverse push ups/bench dips, use your bed and a chair…can always add weight
3 chest- use a weighted back pack, feet elevated, push up between chairs…with enough weight you will be working the chest more than a flat bench press…Trust me(i do both, the bench press doesnt involve stabilization and the bodyweights arc is different from the leverge positions)…range of motion is deeper too as you sink your chest past your hands. much harder movement as to lying on your back just pushing a barbell straight up
There isn’t one muscle you shouldnt be able to work by using your bodyweight. It’s also more beneficial for stability, ballance, natural body movement and arcs, Central Nervous System fatigue, and a better overall athletic movement.
Good Luck. Remember Hershall Walker built his body without ever toughing a weight. It can be done. Just add some resistance to the bodyweight movements to make them tougher.
Squats…all they are, are natural bodyweight movements with added resistance…thats why they are so effective in producing tremendous mass.
A dip is considered the upperbody squat.
there is no difference in the bodyweight movements like push ups, dips, squats…all are superior to now bodyweight movements when you add the resistance
Most people think of bench presses and squats as the same type of exercises because they are heavy barbell movements…WRONG!..one is a bodyweight movement and the best developer for the legs and the other is a non-bodyweight movement and a strength producer for the upperbody. The bench press is an excellent strength and mass developer but it is still inferior to its counterpart, weighted push ups.
Try some of these and you shall look as good as you want in no time.
Good Luck!