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 Pushups
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
Swimmers
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 3 :
Rest Day
Day 4 : Shoulders Muscle Group
Standing Air Punches
3 Sets x 30 Reps
archer pushup
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 6 :
Rest Day
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 9 :
Rest Day
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 Pushup
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
Swimmers
3 Sets x 30 Reps
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Back W Extensions
3 Sets x 30 Reps
Day 12 :
Rest Day
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 15 :
Rest Day
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 18 :
Rest Day
Day 19 : Chest Muscle Group
Offset Push Up
3 Sets x 15 Reps
Spiderman Pushups
3 Sets x 15 Reps
Plyometric Push Up
3 Sets x 15 Reps
Pushup
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
Swimmers
3 Sets x 30 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 22 :
Rest Day
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 25 :
Rest Day
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 Pushup
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
Swimmers
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
Swimmers
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 pushup
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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