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: Focus: Back (Lower), Calves, Che...

Day 2: Focus: Glutes, Hip Flexors, Tric...

Day 3: Focus: Abs, Back (Lower), Chest...

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	4 sets	6 reps	90s
2. Push-up	4 sets	6 reps	90s	You can also substitute the one with you're on your knees
3. Standing Calf Raises	4 sets	6 reps	90s
4. Bird Dog	4 sets	6 reps	90s

Day 2

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Exercise	Sets	Reps	Rest
1. Butt Lift (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

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

Week 2

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat	4 sets	8 reps	90s
2. Push-up	4 sets	8 reps	90s	You can also substitute the one with you're on your knees
3. Standing Calf Raises	4 sets	8 reps	90s
4. Bird Dog	4 sets	8 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Butt Lift (Bridge)	4 sets	8 reps	90s
2. Bench Dip	4 sets	8 reps	90s
3. Low Lateral Lunge	4 sets	8 reps	90s
4. Lying Knee Raise (on floor)	4 sets	8 reps	90s

Day 3

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Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Walking Lunge	4 sets	8 reps	90s
2. Pike Push-up on Bench	4 sets	8 reps	90s	Incline
3. Glute Kickback	4 sets	8 reps	90s
4. Plank Jacks	4 sets	8 reps	90s

Week 3

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat	4 sets	10 reps	90s
2. Push-up	4 sets	10 reps	90s	You can also substitute the one with you're on your knees
3. Standing Calf Raises	4 sets	10 reps	90s
4. Bird Dog	4 sets	10 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Butt Lift (Bridge)	4 sets	10 reps	90s
2. Bench Dip	4 sets	10 reps	90s
3. Low Lateral Lunge	4 sets	10 reps	90s
4. Lying Knee Raise (on floor)	4 sets	10 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Walking Lunge	4 sets	10 reps	90s
2. Pike Push-up on Bench	4 sets	10 reps	90s	Incline
3. Glute Kickback	4 sets	10 reps	90s
4. Plank Jacks	4 sets	10 reps	90s

Week 4

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat	4 sets	12 reps	90s
2. Push-up	4 sets	12 reps	90s	You can also substitute the one with you're on your knees
3. Standing Calf Raises	4 sets	12 reps	90s
4. Bird Dog	4 sets	12 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Butt Lift (Bridge)	4 sets	12 reps	90s
2. Bench Dip	4 sets	12 reps	90s
3. Low Lateral Lunge	4 sets	12 reps	90s
4. Lying Knee Raise (on floor)	4 sets	12 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Walking Lunge	4 sets	12 reps	90s
2. Pike Push-up on Bench	4 sets	12 reps	90s	Incline
3. Glute Kickback	4 sets	12 reps	90s
4. Plank Jacks	4 sets	12 reps	90s

Date Created: 3/30/20, 5:50 AM

Last Updated: 6/17/20, 1:50 AM