Home Workout Plan

A home workout is a training session built around bodyweight and whatever furniture you already own. Done properly it builds muscle and strength as well as a gym does for the first year or two of training, because the thing that drives adaptation is effort close to failure — not the equipment that produced it.

Level: Beginner to intermediate
Days a week: 4
Equipment: None. A chair and a wall.
Per session: 30–40 minutes

One page, no email required.

Day 1

Push — chest, shoulders, triceps

Push-up4 × 8–15 · 90s rest

Elevate your hands on a table if you cannot reach 8; lower the surface as you get stronger.

Archer push-up3 × 5–8 each side · 90s rest

The step between a push-up and a one-arm push-up.

Bench dip, knees bent3 × 10–15 · 60s rest

Straighten your legs to make it harder.

Pike push-up3 × 6–12 · 60s rest

Hips high, head towards the floor. This is your overhead press at home.

Cobra push-up2 × 10–12 · 45s rest

Day 2

Legs — quads, hamstrings, glutes, calves

Bodyweight squat4 × 15–25 · 90s rest

Hold the bottom for a second if the reps get easy.

Bulgarian split squat3 × 8–12 each leg · 90s rest

Back foot on a chair. The hardest leg movement you can do without weights.

Bodyweight rear lunge3 × 10–12 each leg · 60s rest

Glute bridge3 × 15–20 · 45s rest

Squeeze hard at the top; the range comes from the hips.

Standing calf raise3 × 15–25 · 45s rest

Off a step for more range.

Day 3

Pull — back and biceps

Bent-over row with a towel4 × 10–15 · 90s rest

A towel round a door handle. Pull hard and resist on the way back.

Kneeling push-up to row3 × 8–12 · 60s rest

Alternating superman3 × 12–15 · 45s rest

For the lower back and rear shoulders, which bodyweight training otherwise misses.

Around-the-world superman hold2 × 20–30s · 45s rest

Pull-up, if you have a bar3 × As many as possible · 120s rest

Optional. Nothing else at home replaces it — a doorway bar is the one purchase worth making.

Day 4

Core and conditioning

Burpee5 × 8–12 · 60s rest

The whole conditioning block in one movement.

Body-saw plank3 × 8–12 · 45s rest

Bridge to mountain climber3 × 20 total · 45s rest

Alternate leg raise3 × 12–15 each side · 45s rest

Bicycle twisting crunch3 × 15–20 each side · 45s rest

How to progress this

Add a rep before you add a set, and add a set before you make a movement harder. When you hit the top of the rep range on every set of an exercise, move to the harder variation named in its note and start again at the bottom of the range. That is progressive overload without any weights to add — the load comes from leverage instead of from plates.

Take the last set of each exercise close to failure — one or two reps left. Bodyweight training fails when the sets are comfortable, because there is no bar weight to tell you the session was hard enough.

A plan built for your body, not a generic one

This is a good plan. It is not your plan — it does not know which area is holding your physique back. Dietly Fit scores one photo a week out of 100, names the weak point, and builds the week of training around it, from whatever equipment you actually have.

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Other plans

No-Equipment WorkoutNothing but floor space. Three circuits, scalable in both directions.Calisthenics PlanSix patterns, and the ladder that takes each from scaled to full.

Reviewed 22 September 2026. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.