Author
Beginner Home Program
Christopher Stone
Source
Genders
Experience
Time
Workout Type
Days per week
Average Exertion
Average Cardio Intensity
Equipment
Goals
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
Day 1
Scroll to top| 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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 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
Scroll to top| 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
Scroll to top| 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 | Notes |
|---|---|---|---|---|
| 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
Scroll to top| 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 | Notes |
|---|---|---|---|---|
| 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
Scroll to top| 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 | Notes |
|---|---|---|---|---|
| 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