Program Description
For beginners looking to build good habits and a solid foundation at home, but not yet ready to join the gym. A good portion of the programme is based of Arnold Schwarzenegger's early programme, with slight alterations to suit specific needs.
Program Overview
- LevelBeginner, Novice
- GoalBodyweight Fitness
- EquipmentAt Home
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedFeb 16, 2024 06:27
- Last EditedSep 03, 2024 01:40
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
2
Dips Between Chairs
4
10-20 reps
3
Row Between Chairs
4
8-12 reps
4
Lying Leg Raise
4
10-20 reps
5
Bent Leg Raise
4
10-20 reps
6
Bent-over Twist
4
10-20 reps
7
Squat (Bodyweight)
4
15-20 reps
8
Calf Raise (Bodyweight)
4
15-20 reps
9
Chin-Up (Bodyweight)
4
8-15 reps
10A
Plank
2
1 mins
10B
Side Plank
2
1 mins
10C
Reverse Plank
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
2
Dips Between Chairs
4
10-20 reps
3
Row Between Chairs
4
8-12 reps
4
Lying Leg Raise
4
10-20 reps
5
Bent Leg Raise
4
10-20 reps
6
Bent-over Twist
4
10-20 reps
7
Squat (Bodyweight)
4
15-20 reps
8
Calf Raise (Bodyweight)
4
15-20 reps
9
Chin-Up (Bodyweight)
4
8-15 reps
10A
Plank
2
1 mins
10B
Side Plank
2
1 mins
10C
Reverse Plank
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
2
Dips Between Chairs
4
10-20 reps
3
Row Between Chairs
4
8-12 reps
4
Lying Leg Raise
4
10-20 reps
5
Bent Leg Raise
4
10-20 reps
6
Bent-over Twist
4
10-20 reps
7
Squat (Bodyweight)
4
15-20 reps
8
Calf Raise (Bodyweight)
4
15-20 reps
9
Chin-Up (Bodyweight)
4
8-15 reps
10A
Plank
2
1 mins
10B
Side Plank
2
1 mins
10C
Reverse Plank
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
2
Dips Between Chairs
4
10-20 reps
3
Row Between Chairs
4
8-12 reps
4
Lying Leg Raise
4
10-20 reps
5
Bent Leg Raise
4
10-20 reps
6
Bent-over Twist
4
10-20 reps
7
Squat (Bodyweight)
4
15-20 reps
8
Calf Raise (Bodyweight)
4
15-20 reps
9
Chin-Up (Bodyweight)
4
8-15 reps
10A
Plank
2
1 mins
10B
Side Plank
2
1 mins
10C
Reverse Plank
2
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
2
Dips Between Chairs
4
10-20 reps
3
Row Between Chairs
4
8-12 reps
4
Lying Leg Raise
4
10-20 reps
5
Bent Leg Raise
4
10-20 reps
6
Bent-over Twist
4
10-20 reps
7
Squat (Bodyweight)
4
15-20 reps
8
Calf Raise (Bodyweight)
4
15-20 reps
9
Chin-Up (Bodyweight)
4
8-15 reps
10A
Plank
2
1 mins
10B
Side Plank
2
1 mins
10C
Reverse Plank
2
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
2
Dips Between Chairs
4
10-20 reps
3
Row Between Chairs
4
8-12 reps
4
Lying Leg Raise
4
10-20 reps
5
Bent Leg Raise
4
10-20 reps
6
Bent-over Twist
4
10-20 reps
7
Squat (Bodyweight)
4
15-20 reps
8
Calf Raise (Bodyweight)
4
15-20 reps
9
Chin-Up (Bodyweight)
4
8-15 reps
10A
Plank
2
1 mins
10B
Side Plank
2
1 mins
10C
Reverse Plank
2
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
2
Dips Between Chairs
4
10-20 reps
3
Row Between Chairs
4
8-12 reps
4
Lying Leg Raise
4
10-20 reps
5
Bent Leg Raise
4
10-20 reps
6
Bent-over Twist
4
10-20 reps
7
Squat (Bodyweight)
4
15-20 reps
8
Calf Raise (Bodyweight)
4
15-20 reps
9
Chin-Up (Bodyweight)
4
8-15 reps
10A
Plank
2
1 mins
10B
Side Plank
2
1 mins
10C
Reverse Plank
2
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
2
Dips Between Chairs
4
10-20 reps
3
Row Between Chairs
4
8-12 reps
4
Lying Leg Raise
4
10-20 reps
5
Bent Leg Raise
4
10-20 reps
6
Bent-over Twist
4
10-20 reps
7
Squat (Bodyweight)
4
15-20 reps
8
Calf Raise (Bodyweight)
4
15-20 reps
9
Chin-Up (Bodyweight)
4
8-15 reps
10A
Plank
2
1 mins
10B
Side Plank
2
1 mins
10C
Reverse Plank
2
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
2
Dips Between Chairs
4
10-20 reps
3
Row Between Chairs
4
8-12 reps
4
Lying Leg Raise
4
10-20 reps
5
Bent Leg Raise
4
10-20 reps
6
Bent-over Twist
4
10-20 reps
7
Squat (Bodyweight)
4
15-20 reps
8
Calf Raise (Bodyweight)
4
15-20 reps
9
Chin-Up (Bodyweight)
4
8-15 reps
10A
Plank
2
1 mins
10B
Side Plank
2
1 mins
10C
Reverse Plank
2
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
2
Dips Between Chairs
4
10-20 reps
3
Row Between Chairs
4
8-12 reps
4
Lying Leg Raise
4
10-20 reps
5
Bent Leg Raise
4
10-20 reps
6
Bent-over Twist
4
10-20 reps
7
Squat (Bodyweight)
4
15-20 reps
8
Calf Raise (Bodyweight)
4
15-20 reps
9
Chin-Up (Bodyweight)
4
8-15 reps
10A
Plank
2
1 mins
10B
Side Plank
2
1 mins
10C
Reverse Plank
2
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
2
Dips Between Chairs
4
10-20 reps
3
Row Between Chairs
4
8-12 reps
4
Lying Leg Raise
4
10-20 reps
5
Bent Leg Raise
4
10-20 reps
6
Bent-over Twist
4
10-20 reps
7
Squat (Bodyweight)
4
15-20 reps
8
Calf Raise (Bodyweight)
4
15-20 reps
9
Chin-Up (Bodyweight)
4
8-15 reps
10A
Plank
2
1 mins
10B
Side Plank
2
1 mins
10C
Reverse Plank
2
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15-20 reps
2
Dips Between Chairs
4
10-20 reps
3
Row Between Chairs
4
8-12 reps
4
Lying Leg Raise
4
10-20 reps
5
Bent Leg Raise
4
10-20 reps
6
Bent-over Twist
4
10-20 reps
7
Squat (Bodyweight)
4
15-20 reps
8
Calf Raise (Bodyweight)
4
15-20 reps
9
Chin-Up (Bodyweight)
4
8-15 reps
10A
Plank
2
1 mins
10B
Side Plank
2
1 mins
10C
Reverse Plank
2
1 mins
Week 1
1 / 4 Weeks
Day 2
1
Push Up4 Sets
15-20 Reps
2
Dips Between Chairs4 Sets
10-20 Reps
3
Row Between Chairs4 Sets
8-12 Reps
4
Lying Leg Raise4 Sets
10-20 Reps
5
Bent Leg Raise4 Sets
10-20 Reps
6
Bent-over Twist4 Sets
10-20 Reps
7
Squat (Bodyweight)4 Sets
15-20 Reps
8
Calf Raise (Bodyweight)4 Sets
15-20 Reps
9
Chin-Up (Bodyweight)4 Sets
8-15 Reps
10A
Plank2 Sets
1 mins
10B
Side Plank2 Sets
1 mins
10C
Reverse Plank2 Sets
1 mins
Day 3
1
Push Up4 Sets
15-20 Reps
2
Dips Between Chairs4 Sets
10-20 Reps
3
Row Between Chairs4 Sets
8-12 Reps
4
Lying Leg Raise4 Sets
10-20 Reps
5
Bent Leg Raise4 Sets
10-20 Reps
6
Bent-over Twist4 Sets
10-20 Reps
7
Squat (Bodyweight)4 Sets
15-20 Reps
8
Calf Raise (Bodyweight)4 Sets
15-20 Reps
9
Chin-Up (Bodyweight)4 Sets
8-15 Reps
10A
Plank2 Sets
1 mins
10B
Side Plank2 Sets
1 mins
10C
Reverse Plank2 Sets
1 mins
Day 1
1
Push Up4 Sets
15-20 Reps
2
Dips Between Chairs4 Sets
10-20 Reps
3
Row Between Chairs4 Sets
8-12 Reps
4
Lying Leg Raise4 Sets
10-20 Reps
5
Bent Leg Raise4 Sets
10-20 Reps
6
Bent-over Twist4 Sets
10-20 Reps
7
Squat (Bodyweight)4 Sets
15-20 Reps
8
Calf Raise (Bodyweight)4 Sets
15-20 Reps
9
Chin-Up (Bodyweight)4 Sets
8-15 Reps
10A
Plank2 Sets
1 mins
10B
Side Plank2 Sets
1 mins
10C
Reverse Plank2 Sets
1 mins