Plan Details
- 30 days
- 5 days per week
- 40 minutes per day
- 1-2 Minutes rest between sets
- Target to build muscle
- Location at home
- Target muscles : abs, arms, back, chest, legs, shoulders
- Equipment : no equipment
- Total number of workouts : 132
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Day 1 : Chest Muscle Group
Diamond Push Up
3 Sets x 15 Reps

Plyometric Push Up
3 Sets x 15 Reps

Deficit Push Up
3 Sets x 15 Reps

Spiderman Push Up
3 Sets x 15 Reps

Seal Push Up
3 Sets x 15 Reps

Wide Push Up
3 Sets x 15 Reps
Day 2 : Back Muscle Group
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps

Back W Extensions
3 Sets x 30 Reps

Superman Extensions
3 Sets x 15 Reps

Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps

Back W Extensions
3 Sets x 30 Reps
Day 4 : Shoulders Muscle Group
Standing Air Punches
3 Sets x 30 Reps

archer push up
3 Sets x 15 Reps

Barbell Shoulder Press
3 Sets x 15 Reps

Arm Circle
3 Sets x 30 Reps

Reverse Angels
3 Sets x 15 Reps

Shoulder Taps
3 Sets x 15 Reps
Day 5 : Abs Muscle Group
Hollow Body Hold
3 Sets x 30 Reps

One Arm High Plank
3 Sets x 30 Reps

High Crunches
3 Sets x 30 Reps

Crunch Hold
3 Sets x 30 Reps

Elbow Plank
3 Sets x 30 Reps

Planks Reaches
3 Sets x 15 Reps
Day 7 : Arms Muscle Group
Crab walk
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps

Crab walk
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps

Crab walk
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps
Day 8 : Legs Muscle Group
Single Leg Deadlift
3 Sets x 15 Reps

Reverse High Arm Plank
3 Sets x 30 Reps

Crab walk
3 Sets x 15 Reps

Cossack Squats
3 Sets x 15 Reps

Standing Toe Touches
3 Sets x 15 Reps

Walking Lunge
3 Sets x 15 Reps
Day 10 : Chest Muscle Group
Plyometric Push Up
3 Sets x 15 Reps

Seal Push Up
3 Sets x 15 Reps

Offset Push Up
3 Sets x 15 Reps

One Leg Push Up
3 Sets x 15 Reps

Dive Bomber Push Up
3 Sets x 15 Reps

Wide Push Up
3 Sets x 15 Reps
Day 11 : Back Muscle Group
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps

Back W Extensions
3 Sets x 30 Reps

Superman Extensions
3 Sets x 15 Reps

Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps

Back W Extensions
3 Sets x 30 Reps
Day 13 : Shoulders Muscle Group
Reverse Angels
3 Sets x 15 Reps

Pike Press
3 Sets x 15 Reps

Barbell Shoulder Press
3 Sets x 15 Reps

Crab walk
3 Sets x 15 Reps

Shoulder Taps
3 Sets x 15 Reps

Standing Air Punches
3 Sets x 30 Reps
Day 14 : Abs Muscle Group
Knee To Elbow Crunches
3 Sets x 15 Reps

Side Plank Hip Lift
3 Sets x 30 Reps

Plank Jack
3 Sets x 30 Reps

Knee Crunches
3 Sets x 15 Reps

Seated Punches
3 Sets x 30 Reps

Flutter Kicks
3 Sets x 30 Reps
Day 16 : Arms Muscle Group
Crab walk
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps

Crab walk
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps

Crab walk
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps
Day 17 : Legs Muscle Group
Straight Leg Raise
3 Sets x 15 Reps

Stationary Lunges
3 Sets x 30 Reps

Reverse Lunge
3 Sets x 15 Reps

Cossack Squats
3 Sets x 15 Reps

One Leg Bench Bodyweight Squats
3 Sets x 15 Reps

Alternate High Knees Kicks
3 Sets x 15 Reps
Day 19 : Chest Muscle Group
Offset Push Up
3 Sets x 15 Reps

Spiderman Push Up
3 Sets x 15 Reps

Plyometric Push Up
3 Sets x 15 Reps

Deficit Push Up
3 Sets x 15 Reps

Wide Push Up
3 Sets x 15 Reps
Day 20 : Back Muscle Group
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps

Back W Extensions
3 Sets x 30 Reps

Superman Extensions
3 Sets x 15 Reps

Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps

Back W Extensions
3 Sets x 30 Reps
Day 21 : Shoulders Muscle Group
Plank With Shoulder Taps
3 Sets x 30 Reps

Standing Air Punches
3 Sets x 30 Reps

Crab walk
3 Sets x 15 Reps

Barbell Shoulder Press
3 Sets x 15 Reps

Pike Press
3 Sets x 15 Reps

Reverse Angels
3 Sets x 15 Reps
Day 23 : Abs Muscle Group
High Crunches
3 Sets x 30 Reps

Side Elbow Plank
3 Sets x 30 Reps

Cross Body Mountain Climbers
3 Sets x 30 Reps

Elbow Plank
3 Sets x 30 Reps

Seated Punches
3 Sets x 30 Reps

Sitting Russian Twists
3 Sets x 30 Reps
Day 24 : Arms Muscle Group
Crab walk
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps

Crab walk
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps

Crab walk
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps
Day 26 : Legs Muscle Group
Double Squat
3 Sets x 15 Reps

Alternating Reach Kickbacks
3 Sets x 25 Reps

Side Jump Squat
3 Sets x 15 Reps

Stationary Lunges
3 Sets x 30 Reps

Standing Toe Touches
3 Sets x 15 Reps

Surrenders
3 Sets x 15 Reps
Day 27 : Chest Muscle Group
Diamond Push Up
3 Sets x 15 Reps

Offset Push Up
3 Sets x 15 Reps

Dive Bomber Push Up
3 Sets x 15 Reps

One Leg Push Up
3 Sets x 15 Reps

Deficit Push Up
3 Sets x 15 Reps

Wide Push Up
3 Sets x 15 Reps
Day 28 : Back Muscle Group
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps

Back W Extensions
3 Sets x 30 Reps

Superman Extensions
3 Sets x 15 Reps

Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Day 29 : Shoulders Muscle Group
Plank With Shoulder Taps
3 Sets x 30 Reps

Reverse Angels
3 Sets x 15 Reps

Crab walk
3 Sets x 15 Reps

archer push up
3 Sets x 15 Reps

Pike Press
3 Sets x 15 Reps

Shoulder Taps
3 Sets x 15 Reps
Day 30 : Abs Muscle Group
Plank With Shoulder Taps
3 Sets x 30 Reps

High Crunches
3 Sets x 30 Reps

Side Plank Hip Lift
3 Sets x 30 Reps

Oblique Crunches
3 Sets x 15 Reps

Abs Crunch In And Out
3 Sets x 30 Reps

Planks Reaches
3 Sets x 15 Reps
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