Beginner Home Program

By Christopher Stone

Experience

Beginner (1-2 years)

Days per week

3 days

Time

50 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Increase Stamina (Female | Male)

Tone Body (Female | Male)

Description

The beginner home program uses foundational bodyweight exercises such as the squat, bridge, dip and plank to build significant full-body strength. Because this is a beginner program, the training volu

Source

myworkouts

Equipment

Bodyweight

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

50 minutes

Genders

Female, Male

Days per week

3 days

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Increase Stamina (Female | Male)

Tone Body (Female | Male)

Description

Equipment

Bodyweight

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat Prisoner Squat by David Kimmerle	4 sets	6 reps	90s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	6 reps	90s	You can also substitute the one with you're on your knees
3. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	6 reps	90s
4. Bird Dog McGill Birddog by West Valley Regional Fire Training Consortium	4 sets	6 reps	90s

Day 2

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Exercise	Sets	Reps	Rest
1. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	4 sets	6 reps	90s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	6 reps	90s
3. Low Lateral Lunge ▶	4 sets	6 reps	90s
4. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	4 sets	6 reps	90s

Day 3

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Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Walking Lunge Bodyweight Walking Lunge by John Rusin	4 sets	6 reps	90s
2. Pike Push-up on Bench Pike Push Up From Bench/Box by Justin Cutler	4 sets	6 reps	90s	Incline
3. Glute Kickback ▶	4 sets	6 reps	90s
4. Plank Jacks Plank jacks by Squad Fitness	4 sets	6 reps	90s

Week 2

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat Prisoner Squat by David Kimmerle	4 sets	8 reps	90s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	8 reps	90s	You can also substitute the one with you're on your knees
3. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	8 reps	90s
4. Bird Dog McGill Birddog by West Valley Regional Fire Training Consortium	4 sets	8 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	4 sets	8 reps	90s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	8 reps	90s
3. Low Lateral Lunge ▶	4 sets	8 reps	90s
4. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	4 sets	8 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Walking Lunge Bodyweight Walking Lunge by John Rusin	4 sets	8 reps	90s
2. Pike Push-up on Bench Pike Push Up From Bench/Box by Justin Cutler	4 sets	8 reps	90s	Incline
3. Glute Kickback ▶	4 sets	8 reps	90s
4. Plank Jacks Plank jacks by Squad Fitness	4 sets	8 reps	90s

Week 3

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat Prisoner Squat by David Kimmerle	4 sets	10 reps	90s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	10 reps	90s	You can also substitute the one with you're on your knees
3. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	10 reps	90s
4. Bird Dog McGill Birddog by West Valley Regional Fire Training Consortium	4 sets	10 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	4 sets	10 reps	90s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	10 reps	90s
3. Low Lateral Lunge ▶	4 sets	10 reps	90s
4. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	4 sets	10 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Walking Lunge Bodyweight Walking Lunge by John Rusin	4 sets	10 reps	90s
2. Pike Push-up on Bench Pike Push Up From Bench/Box by Justin Cutler	4 sets	10 reps	90s	Incline
3. Glute Kickback ▶	4 sets	10 reps	90s
4. Plank Jacks Plank jacks by Squad Fitness	4 sets	10 reps	90s

Week 4

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat Prisoner Squat by David Kimmerle	4 sets	12 reps	90s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	12 reps	90s	You can also substitute the one with you're on your knees
3. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	12 reps	90s
4. Bird Dog McGill Birddog by West Valley Regional Fire Training Consortium	4 sets	12 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	4 sets	12 reps	90s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	12 reps	90s
3. Low Lateral Lunge ▶	4 sets	12 reps	90s
4. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	4 sets	12 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Walking Lunge Bodyweight Walking Lunge by John Rusin	4 sets	12 reps	90s
2. Pike Push-up on Bench Pike Push Up From Bench/Box by Justin Cutler	4 sets	12 reps	90s	Incline
3. Glute Kickback ▶	4 sets	12 reps	90s
4. Plank Jacks Plank jacks by Squad Fitness	4 sets	12 reps	90s

Beginner Home Program

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 3

Week 2

Day 1

Day 2

Day 3

Week 3

Day 1

Day 2

Day 3

Week 4

Day 1

Day 2

Day 3

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