.... you could google body weight training also.
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If you cant get a complete AWESOME workout from the above website you should just go hide under a rock
Try being creative like these guys below...
[nomedia="http://www.youtube.com/watch?v=TLCWMVkMLSs"]YouTube- FREESTYLIN ON THE PULL-BAR[/nomedia]
[nomedia="http://www.youtube.com/watch?v=2g19Q65g_3c&feature=related"]YouTube- Flying human flag oblique ab crunch vert: Luc /marcusbondi[/nomedia]
[nomedia="http://www.youtube.com/watch?v=mlXhQWe4fqQ&feature=related"]YouTube- FREESTYLING ON THE DIP BAR[/nomedia]
[nomedia="http://www.youtube.com/watch?v=mjCMq2zkbOo"]YouTube- Dragon flag[/nomedia]
For training your legs do sprints up a hill, do 3 sets of 5 sprints up a hill. As you get heavier from eating your body will have to accommodate by building more muscle to move yourself. This will also apply to pull ups, dips, etc....
For calve training I suggest doing jump rope for 3 sets of 2 minutes high intensity or go on a nice 1 mile run/jog and never let your heals touch the ground (stay on your toes only!)
I had been in MMA for a while and had managed to bulk from 175 to 190 (note I had some help with epistane on this) doing nothing but bodyweight exercises so I can tell you it is very real and alot easier than you would think.
175lbs
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190lbs
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100% bodyweight exercises only
Here is an example workout plan I had used during that time
Do this workout every other day (mon, wed, fri, sun):
10 pushups, every minute on the minute for 10 minutes (military style
Begin with these as fast as you can do them, so first set takes you say 20 seconds, well you get 40 seconds break then do again. As you do them by around set 5 you will have accumulated alot of fatigue and it will take you 40 seconds or so per set, as you get to the last sets it is nearly impossible to fire them out. If this is easy put some weight on your back.
5 free hang wide grip pull ups every minute on the minute for 10 minutes
Same thing as the pushups
5 burpees every minute on the minute for 10 minutes
[nomedia="http://www.youtube.com/watch?v=c_Dq_NCzj8M"]YouTube- Burpees[/nomedia]
Use the above style. If you need it to be harder get a chair/bench and have your feet land on the chair/bench to increase your height and add intensity
That is pretty much your bread and butter for the weight gaining/strength gaining with bodyweight.
You may also (if you need more leg training) want to do as I said above sprints up a hill or run/jog on your toes but do that later on in the day (I suggest at least 6 hours apart from that above posted workout).
Next thing is MAKE SURE YOU ARE EATING!
For me it took TONS of CARBS!
To gain that much I was eating 500g carbs a day (pasta/pasta sauce made up my carb source) and around 220-250g protein per day. The only weight you have is your body so you have to force your body to gain weight, whether it be fat or muscle.
I guarantee you if you eat enough to gain 5 lbs and you can maintain all of the above exercises I gave you and not lose a single rep, that you are gaining a good amount of muscle and will have amazing endurance.
BTW if you want me to make you up a bw routine or help you with other exercises pm me as I am really efficient at bodyweight training.
-James
