Beginner Home Program

By Christopher Stone

	Advanced (3+ years)
	41 minutes/day \| 3 days/week \| 4 weeks
	Build Muscle, Gain Strength, Increase Stamina, Tone Body
	Bodyweight, Steps, Flat Bench Show More

Average Exertion

Average Cardio Intensity

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 volume starts low and increases incrementally over time to allow you to learn the movements required while simultaneously improving strength. The exercises that have been selected follow the same pattern - two lower body exercises, one upper exercises, and one core exercise. Once the 4-week program has been completed, you can move onto the intermediate plan.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Day 3

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1.Bodyweight Squat	4 sets	6 reps	90s
2.Push-up See Exercise Notes	4 sets	6 reps	90s
3.Standing Calf Raises	4 sets	6 reps	90s
4.Bird Dog	4 sets	6 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1.Glute Bridge	4 sets	6 reps	90s
2.Bench Dip	4 sets	6 reps	90s
3.Low Lateral Lunge	4 sets	6 reps	90s
4.Lying Knee Raise (on floor)	4 sets	6 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1.Bodyweight Walking Lunge	4 sets	6 reps	90s
2.Pike Push-up on Bench See Exercise Notes	4 sets	6 reps	90s
3.Glute Kickback	4 sets	6 reps	90s
4.Plank Jacks	4 sets	6 reps	90s

Date Created: 3/30/2020, UTC

Last Updated: 6/17/2020, UTC

Similar Workouts

Intermediate Home Program
Christopher Stone
GoalsBuild Muscle, Gain Strength, Increase Stamina, Tone Body
ExperienceIntermediate (2-3 years)
Time38 minutes
Workout TypeFull Body
Days Per Week4
EquipmentBodyweight, Machine, Flat Bench, Medicine Ball
Women's Beginner Workout
Chris Stone
GoalsGain Strength, Lose Weight, Tone Body
ExperienceIntermediate (2-3 years)
Time24 minutes
Workout TypeFull Body
Days Per Week3
EquipmentBodyweight, Suspension (TRX), Pull up bar, 45 Degree Leg Press Machine, Machine, Row Machine, Shoulder Press Machine
Bodyweight Blaster
Chris Stone
GoalsGain Strength, Fat Loss, Lose Weight, Tone Body
ExperienceBeginner (1-2 years)
Time25 minutes
Workout TypeFull Body
Days Per Week3
EquipmentBodyweight, Pull up bar, Dips (Parallel) Bar, Flat Bench, Box
4-Week Beginner Calisthenics Program
Christopher Stone
GoalsBuild Muscle, Gain Strength, Lose Weight, Tone Body
ExperienceIntermediate (2-3 years)
Time32 minutes
Workout TypeMuscle Group Split
Days Per Week6
EquipmentSteps, Bodyweight, Loop Bands, Pull up bar, Flat Bench
Leg Strength Version 1.0
Chris Stone
GoalsGain Strength, Build Muscle
ExperienceIntermediate (2-3 years)
Time31 minutes
Workout TypeFull Body
Days Per Week3
EquipmentBodyweight, Barbell, Medicine Ball, Box, 1 x Dumbbell, 2 x Dumbbell, Other
Bodyweight Workout At Home for Women
Suman Roy
GoalsTone Body, Fat Loss
ExperienceIntermediate (2-3 years)
Time71 minutes
Workout TypeFull Body
Days Per Week4
EquipmentBodyweight, Back Hyperextension Bench, Flat Bench, Decline Bench, Reverse Hyper Bench

See More Similar Workouts

More Workouts by Christopher Stone

4-Week Beginner Calisthenics Program
Christopher Stone
GoalsBuild Muscle, Gain Strength, Lose Weight, Tone Body
ExperienceIntermediate (2-3 years)
Time32 minutes
Workout TypeMuscle Group Split
Days Per Week6
EquipmentSteps, Bodyweight, Loop Bands, Pull up bar, Flat Bench
4-Week Intermediate Calisthenics Program
Christopher Stone
GoalsBuild Muscle, Gain Strength, Lose Weight, Tone Body
ExperienceAdvanced (3+ years)
Time45 minutes
Workout TypeFull Body
Days Per Week6
EquipmentBodyweight, Pull up bar, Steps, 1 x Dumbbell, Squat Rack, Chair, Dips (Parallel) Bar, Seated Leg Curl Machine
4-Week Advanced Calisthenics Program
Christopher Stone
GoalsBuild Muscle, Lose Weight, Gain Strength, Tone Body
ExperienceAdvanced (3+ years)
Time56 minutes
Workout TypeFull Body
Days Per Week6
EquipmentBodyweight, Pull up bar, Flat Bench, Steps, Squat Rack, Dips (Parallel) Bar
Mastering the Pull-Up
Christopher Stone
GoalsBuild Muscle, Gain Strength, Tone Body
ExperienceBeginner (1-2 years)
Time39 minutes
Workout TypeFull Body
Days Per Week6
EquipmentLoop Bands, Pull up bar, Dips (Parallel) Bar, Bodyweight, Squat Rack
4-Week Upper Body Hypertrophy
Christopher Stone
GoalsBuild Muscle, Gain Strength
ExperienceAdvanced (3+ years)
Time44 minutes
Workout TypeFull Body
Days Per Week6
EquipmentPull up bar, Bodyweight, Dips (Parallel) Bar, Squat Rack, Flat Bench
2-Day Home Workout Plan
Christopher Stone
GoalsBuild Muscle, Gain Strength, Increase Stamina, Tone Body
ExperienceBeginner (1-2 years)
Time36 minutes
Workout TypeFull Body
Days Per Week2
EquipmentBodyweight, Flat Bench

See More More Workouts by Christopher Stone

More workouts like this

Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength, Women's Increase Stamina, Men's Increase Stamina, Women's Tone Body, Men's Tone Body

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan