Quick Facts

• Former Army officer Erik Bartell created a four-week bodyweight program that builds strength without weights
• The Military Muscle at Home plan includes five training days per week with circuits and cardio sessions
• Home fitness equipment market projected to reach $14.7 billion by 2028 as demand for at-home workouts grows

A former Army infantry officer has designed a bodyweight-only strength program that eliminates the need for gym equipment while delivering military-grade results.

Erik Bartell, NASM, created the Military Muscle at Home program based on his experience as a former collegiate athlete and Army officer. The four-week plan requires participants to train five days per week using only their body weight.

The program centers on three key components. Two days per week focus on running or rucking to build cardiovascular endurance. The remaining sessions use high-intensity circuits that give muscles minimal rest time to increase difficulty without external weights.

“Soldiers train for more than just a pump,” Bartell told Men’s Journal. “They train for performance, endurance, functionality, and real strength that transfers directly to the brutal demand of combat.”

Bartell serves on the training staff for Men’s Health and Muscle & Fitness magazines. His fitness career includes running luxury training programs for professional athletes and celebrities in New York City and training hundreds of active-duty military personnel.

The program arrives as home fitness demand surges. Home fitness equipment markets are projected to reach $14.7 billion by 2028. Research shows 65% of Americans find home workouts more convenient than gym visits, saving an average of $1,000 annually compared to gym memberships.

A 2024 study by the Defense Health Agency found that military fitness tests provide insights into physical performance and injury risk. The research showed men deadlifting 1.5 times their body weight and women deadlifting 1.25 times their body weight outperformed those with lower relative strength on all fitness events.

Weight training emerged as the fastest-growing sport among women in 2024, according to fitness app Strava. The American College of Sports Medicine ranks traditional strength training as the fifth top worldwide fitness trend for 2025.

The Military Muscle at Home program targets the growing market for expert-designed routines requiring minimal equipment. Functional fitness training, which builds strength for everyday activities, continues expanding in 2025 with virtual reality integration making bodyweight exercises more engaging.

Bartell emphasizes that success requires military-level discipline. “You’ll need the rugged determination found in few places outside of groups with hardline discipline like the military to find success with this type of approach,” he said.

The program is available through Men’s Health MVP Premium membership, positioning it within the growing market for subscription-based fitness content that delivers professional programming to home exercisers.

Read more: This Military-Inspired Workout Program Helps You Get Stronger at Home