Beginner Home Program

Google Sheet Workout Export

By Christopher Stone

Experience Advanced (3+ years)
Time 41 minutes/day | 3 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

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.

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Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Bodyweight Squat
4 sets6 reps90s
2.Push-up

See Exercise Notes

4 sets6 reps90s
3.Standing Calf Raises
4 sets6 reps90s
4.Bird Dog
4 sets6 reps90s

ExerciseSetsRepsRest
1.Glute Bridge
4 sets6 reps90s
2.Bench Dip
4 sets6 reps90s
3.Low Lateral Lunge
4 sets6 reps90s
4.Lying Knee Raise (on floor)
4 sets6 reps90s

ExerciseSetsRepsRest
1.Bodyweight Walking Lunge
4 sets6 reps90s
2.Pike Push-up on Bench

See Exercise Notes

4 sets6 reps90s
3.Glute Kickback
4 sets6 reps90s
4.Plank Jacks
4 sets6 reps90s

Date Created: 3/30/2020, UTC


Last Updated: 6/17/2020, UTC





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