| Track | Weekly Structure | Equipment Needed | How to Progress |
|---|---|---|---|
| Beginner | 3 days/week, 30 minutes, full-body bodyweight sessions | Chair/bench, mat, wall or counter, backpack optional | Weeks 1–3 learn form and complete minimum reps. Weeks 4–6 add reps or one round. Weeks 7–12 repeat with harder angles, slower eccentrics, or weighted backpack. |
| Intermediate | 4 days/week, 40 minutes, upper/lower dumbbell split | Pair of dumbbells, bench/chair, mat, resistance band optional | Work near top of rep range, then increase load 2.5–10 lb when all sets feel solid. Deload every 4th week if sore or stalled. |
| Advanced | 4–5 days/week, 45–60 minutes, strength + conditioning emphasis | Adjustable dumbbells, bench, pull-up option, timer | Use the intermediate split plus a fifth conditioning day, add tempo work, and track RPE and recovery weekly. |
| Week | Body Weight | Waist | Chest | Energy 1–10 | Notes |
|---|---|---|---|---|---|
| Day | Warm-Up | Main Work | Sets / Reps | Rest |
|---|---|---|---|---|
| Day A | March in place 1 min, hip circles x10/side, wall slides x10 | Chair squat, incline push-up, glute bridge, dead bug, calf raise | Weeks 1–3: 2 x 8–10 each Weeks 4–6: 3 x 10–12 each | 45–60 sec |
| Day B | Arm circles x20, ankle rocks x10/side, cat-cow x8 | Reverse lunge or split squat, countertop row or towel row, bird dog, side plank, bodyweight good morning | Weeks 1–3: 2 x 8/side Weeks 4–6: 3 x 10/side | 45–75 sec |
| Day C | Walk 2 min, thoracic rotations x8/side, squat hold 20 sec | Step-up or squat, wall push-up, hip hinge, mountain climber slow, front plank | Weeks 1–3: 2 rounds Weeks 4–6: 3 rounds Plank 20–40 sec | 45–60 sec |
| Exercise | Coaching note |
|---|---|
| Chair squat | Sit back to the chair lightly, stand by driving through the floor, keep chest tall. |
| Incline push-up | Use a wall, counter, or bench. The higher the hands, the easier the movement. |
| Countertop row | Grip a sturdy surface or towel setup and pull elbows back while keeping shoulders down. |
| Reverse lunge | Hold a chair for balance if needed; stay tall through the torso. |
| Front plank | Stop as soon as hips sag or low back takes over. |
| Week | Focus |
|---|---|
| 1 | Learn positions, leave several reps in reserve, finish feeling successful. |
| 2 | Add 1–2 reps per set where form stays clean. |
| 3 | Reduce support slightly or slow the lowering phase to 3 seconds. |
| 4 | Add a third set for main lifts. |
| 5 | Work near the top of the rep range and tighten rest periods slightly. |
| 6 | Repeat the best week with cleaner form, deeper range, or light backpack resistance. |
| Day | Main Lifts | Accessory Work | Sets / Reps | Rest |
|---|---|---|---|---|
| Upper 1 | DB floor press, 1-arm row, shoulder press | Lateral raise, biceps curl, front plank | Weeks 1–3: 3 x 8–10 Weeks 4–6: 4 x 8–12 Plank 30–45 sec | 60–90 sec |
| Lower 1 | Goblet squat, DB Romanian deadlift, reverse lunge | Glute bridge, calf raise, dead bug | Weeks 1–3: 3 x 8–10 Weeks 4–6: 4 x 10–12 | 60–90 sec |
| Upper 2 | Incline push-up or floor press, supported row, Arnold press | Rear delt raise, hammer curl, side plank | Weeks 1–3: 3 x 10 Weeks 4–6: 4 x 8–12 Side plank 20–40 sec/side | 60–90 sec |
| Lower 2 | Split squat, DB deadlift, step-up | Hip thrust, farmer carry, mountain climber | Weeks 1–3: 3 x 8/side Weeks 4–6: 4 x 8–10/side Carry 30–45 sec | 60–90 sec |
| Method | How to apply it |
|---|---|
| Double progression | Stay with the same weight until all sets hit the top of the rep range, then increase load. |
| Tempo control | If weights are light, use a 3-second lowering phase and a 1-second pause at the hardest point. |
| Rep reserve | Finish most sets with 1–3 good reps still in the tank. Do not grind sloppy reps. |
| Deload option | If joints ache or motivation drops, cut sets in half for one week and rebuild. |
| Month | Weight | Chest | Waist | Hips | Arms | Thighs |
|---|---|---|---|---|---|---|
| Month 1 | ||||||
| Month 2 | ||||||
| Month 3 |
| Exercise | Best Load / Reps | Date | Notes |
|---|---|---|---|
| Push-Ups | |||
| Goblet Squat | |||
| Romanian Deadlift | |||
| Plank Hold | |||
| 1-Arm Row | |||
| Walking Lunge |
| Photo | Date Taken | Notes on posture, confidence, or visible changes |
|---|---|---|
| Front photo | ||
| Side photo | ||
| Back photo |
| Exercise | Key form cues |
|---|---|
| Push-Up | Hands under shoulders, ribs down, body in one straight line, lower chest between hands, press the floor away. |
| Bodyweight Squat | Brace core, sit hips back and down, keep full foot planted, drive through mid-foot to stand. |
| Reverse Lunge | Step back long enough for front shin to stay stable, drop straight down, push through front heel. |
| Glute Bridge | Ribs down, tuck pelvis slightly, squeeze glutes at top without over-arching lower back. |
| Plank | Elbows under shoulders, squeeze glutes and quads, keep hips level, breathe behind the brace. |
| Dead Bug | Press low back lightly into floor, move opposite arm and leg slowly without losing position. |
| Hip Hinge | Soften knees, push hips back, keep spine long, feel hamstrings load before returning tall. |
| Dumbbell Romanian Deadlift | Hold weights close, hinge with flat back, stop when hamstrings stretch, stand by driving hips forward. |
| Goblet Squat | Hold dumbbell close to chest, elbows down, torso tall, knees track over toes. |
| 1-Arm Dumbbell Row | Support torso, pull elbow toward hip, pause at top, avoid twisting your chest open. |
| Shoulder Press | Stack ribs over hips, squeeze glutes, press overhead without flaring ribs, finish biceps by ears. |
| Floor Press | Elbows about 45 degrees, wrists stacked, pause upper arms lightly on floor, press straight up. |
| Split Squat | Stay tall, front foot planted, lower under control, keep most weight on front leg. |
| Step-Up | Use a stable surface, drive through working foot, stand fully, lower with control. |
| Mountain Climber | Hands under shoulders, brace hard, drive knees forward without bouncing hips high. |
| Bear Crawl Hold | Knees hover 1–2 inches off floor, back flat, breathe slowly while staying still. |
| Bird Dog | Reach long instead of high, keep hips square, pause fully extended, move slowly. |
| Calf Raise | Press through big toe and second toe, rise fully, pause, lower all the way down. |
| Lateral Raise | Soft elbows, lift to shoulder height, control the lowering, avoid shrugging. |
| Farmer Carry | Stand tall, shoulders down, walk slowly with controlled steps, don’t lean side to side. |
Home Workout Planner Bundle includes a curated set of related templates, worksheets, and printables built around the same workflow, so you can use a single page or the whole system together.
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After completing your purchase, you'll receive an immediate download link by email and on the confirmation page. Files are delivered as ZIP archives containing PDF and editable formats.
Home Workout Planner Bundle is delivered as a ZIP archive containing the included PDFs plus editable Google Docs/Sheets links where applicable. No special software required.