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Beginner Home Program

Author

Christopher Stone

Genders

Female, Male

Experience

Beginner (1-2 years)

Time

50 minutes

Workout Type

Full Body

Days per week

3 days

Average Exertion

50%

Average Cardio Intensity

30%

Equipment

Bodyweight

Goals

Build Muscle, Gain Strength, Increase Stamina, Tone Body
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 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

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Week 1



ExerciseSetsRepsRestNotes
1. Bodyweight Squat4 sets6 reps90s
2. Push-up4 sets6 reps90s
You can also substitute the one with you're on your knees
3. Standing Calf Raises4 sets6 reps90s
4. Bird Dog4 sets6 reps90s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)4 sets6 reps90s
2. Bench Dip4 sets6 reps90s
3. Low Lateral Lunge4 sets6 reps90s
4. Lying Knee Raise (on floor)4 sets6 reps90s

ExerciseSetsRepsRestNotes
1. Bodyweight Walking Lunge4 sets6 reps90s
2. Pike Push-up on Bench4 sets6 reps90s
Incline
3. Glute Kickback4 sets6 reps90s
4. Plank Jacks4 sets6 reps90s

Day 4

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Rest Day

Day 5

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Rest Day

Day 6

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Rest Day

Day 7

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Rest Day

Week 2



ExerciseSetsRepsRestNotes
1. Bodyweight Squat4 sets8 reps90s
2. Push-up4 sets8 reps90s
You can also substitute the one with you're on your knees
3. Standing Calf Raises4 sets8 reps90s
4. Bird Dog4 sets8 reps90s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)4 sets8 reps90s
2. Bench Dip4 sets8 reps90s
3. Low Lateral Lunge4 sets8 reps90s
4. Lying Knee Raise (on floor)4 sets8 reps90s

ExerciseSetsRepsRestNotes
1. Bodyweight Walking Lunge4 sets8 reps90s
2. Pike Push-up on Bench4 sets8 reps90s
Incline
3. Glute Kickback4 sets8 reps90s
4. Plank Jacks4 sets8 reps90s

Day 4

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Rest Day

Day 5

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Rest Day

Day 6

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Rest Day

Day 7

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Rest Day

Week 3



ExerciseSetsRepsRestNotes
1. Bodyweight Squat4 sets10 reps90s
2. Push-up4 sets10 reps90s
You can also substitute the one with you're on your knees
3. Standing Calf Raises4 sets10 reps90s
4. Bird Dog4 sets10 reps90s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)4 sets10 reps90s
2. Bench Dip4 sets10 reps90s
3. Low Lateral Lunge4 sets10 reps90s
4. Lying Knee Raise (on floor)4 sets10 reps90s

ExerciseSetsRepsRestNotes
1. Bodyweight Walking Lunge4 sets10 reps90s
2. Pike Push-up on Bench4 sets10 reps90s
Incline
3. Glute Kickback4 sets10 reps90s
4. Plank Jacks4 sets10 reps90s

Day 4

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Rest Day

Day 5

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Rest Day

Day 6

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Rest Day

Day 7

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Rest Day

Week 4



ExerciseSetsRepsRestNotes
1. Bodyweight Squat4 sets12 reps90s
2. Push-up4 sets12 reps90s
You can also substitute the one with you're on your knees
3. Standing Calf Raises4 sets12 reps90s
4. Bird Dog4 sets12 reps90s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)4 sets12 reps90s
2. Bench Dip4 sets12 reps90s
3. Low Lateral Lunge4 sets12 reps90s
4. Lying Knee Raise (on floor)4 sets12 reps90s

ExerciseSetsRepsRestNotes
1. Bodyweight Walking Lunge4 sets12 reps90s
2. Pike Push-up on Bench4 sets12 reps90s
Incline
3. Glute Kickback4 sets12 reps90s
4. Plank Jacks4 sets12 reps90s

Day 4

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Rest Day

Day 5

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Rest Day

Day 6

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Rest Day

Day 7

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Rest Day

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

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