HOME / 3 DAYS PER WEEK / ABOUT 25 MINUTES
No-kit home foundations
Build legs, pushing strength and trunk control
Bodyweight training works when the challenge progresses. This no-kit plan has no loaded pulling exercise; add secure pulling equipment when feasible instead of treating a floor drill as a complete substitute for rows.
Your weekly sessions
SESSION 1 / Legs, push and trunk
Home A
Legs, push and trunk
- Chair squat — 2 × 8–12 · 60–90 sec rest
Quadriceps and gluteus maximus; trunk stabilizers assist. Sit back toward a sturdy chair, tap it lightly, then stand tall with feet grounded.
- Incline push-up — 2 × 8–12 · 60–90 sec rest
Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
- Single-leg bridge — 2 × 8–12/side · 60–90 sec rest
Gluteus maximus and hip stabilizers. Keep hips level while one leg presses the floor.
- Dead bug — 2 × 8–12/side · 60–90 sec rest
Abdominals, obliques and trunk stabilizers. Keep ribs down while slowly extending the opposite arm and leg.
SESSION 2 / Single-leg and movement control
Home B
Single-leg and movement control
- Supported split squat — 2 × 8–12/side · 60–90 sec rest
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Floor push-up — 2 × 8–12 · 60–90 sec rest
Pectorals, anterior shoulders and triceps. Keep a long body line and press the floor away.
- Glute bridge — 2 × 8–12 · 60–90 sec rest
Gluteus maximus and hamstrings. Press through feet and raise hips without over-arching your lower back.
- Bird dog — 2 × 8–12/side · 60–90 sec rest
Abdominals, obliques and trunk stabilizers. From hands and knees, reach opposite arm and leg without shifting your trunk.
SESSION 3 / Legs, push and trunk
Home C · practice
Legs, push and trunk
- Chair squat — 2 × 8–12 · 60–90 sec rest
Quadriceps and gluteus maximus; trunk stabilizers assist. Sit back toward a sturdy chair, tap it lightly, then stand tall with feet grounded.
- Incline push-up — 2 × 8–12 · 60–90 sec rest
Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
- Single-leg bridge — 2 × 8–12/side · 60–90 sec rest
Gluteus maximus and hip stabilizers. Keep hips level while one leg presses the floor.
- Dead bug — 2 × 8–12/side · 60–90 sec rest
Abdominals, obliques and trunk stabilizers. Keep ribs down while slowly extending the opposite arm and leg.
How to progress
Weeks 1–2: choose a manageable range of motion and resistance. Weeks 3–6: add controlled reps before changing leverage or load. Weeks 7–8: use a harder variation only when every set remains consistent. Home training needs progressively challenging resistance, just like gym training.
Adjust the plan to your starting point
Start at the lower set and rep targets. Keep about 2 reps in reserve; stop a set when technique changes.
Recovery and weekly placement
Place an easier day between demanding sessions for the same muscles. On non-training days, walk or move comfortably. Include 3–8 minutes of warming up within the session budget; use lighter practice sets before heavy lifts. Reduce work if soreness or fatigue prevents good technique.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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