Exercise Guide
Zero Equipment • Home Based • Progressive Results
Achieve a leaner, more defined physique by combining strength training, cardio, and core stability. This plan uses Progressive Overload to ensure you never plateau.
🚫 No Gym Required
🔥 Fat Burning HIIT
💪 Muscle Toning
🔄 Progressive Intensity
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
| Full Body | Cardio/Core | Rest | Upper Body | Lower Body | Cardio/Core | Rest |
Phase 1: Foundations
Weeks 1–3
Day 1: Full Body Strength
- Push-ups 3 sets of 8–12
- Bodyweight Squats 3 sets of 12–15
- Bent-over Rows (Backpack/Band) 3 sets of 10–12
- Plank Hold 3 sets of 30–60s
Day 2 & 6: Cardio & Core
- High Knees 3 sets of 30s
- Mountain Climbers 3 sets of 30s
- Russian Twists 3 sets of 15/side
- Bicycle Crunches 3 sets of 15/side
Day 4: Upper Body Focus
- Overhead Press 3 sets of 10–12
- Bicep Curls 3 sets of 12–15
- Tricep Dips (on Chair) 3 sets of 10–12
- Lateral Raises 3 sets of 12–15
Phase 2: Power & Intensity
Weeks 4–6
Day 1: Advanced Full Body
- Decline Push-ups 4 sets of 8–12
- Goblet Squats (Hold Weight) 4 sets of 12
- Renegade Rows 3 sets of 10/side
- Plank Shoulder Taps 3 sets of 15/side
Day 2 & 6: HIIT & Core
- Burpees 3 sets of 8–10
- Jump Squats 3 sets of 12
- Mountain Climbers 3 sets of 45s
- Leg Raises 3 sets of 15
Day 5: Lower Body Power
- Bulgarian Split Squats 4 sets of 10/side
- Single-Leg Deadlifts 4 sets of 10/side
- Step-ups (onto Chair) 3 sets of 12/side
- Wall Sit 3 sets of 45–60s
