Plan Details
- 30 days
- 4 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 : 108
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Day 1 : Chest Muscle Group
Pushup
3 Sets x 15 Reps
Dive Bomber Pushup
3 Sets x 15 Reps
Offset Push Up
3 Sets x 15 Reps
One Leg Push Up
3 Sets x 15 Reps
Wide Push Up
3 Sets x 15 Reps
Plyometric Push Up
3 Sets x 15 Reps
Day 2 : Back Muscle Group
Swimmers
3 Sets x 30 Reps
Superman Extensions
3 Sets x 15 Reps
Back W Extensions
3 Sets x 30 Reps
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Swimmers
3 Sets x 30 Reps
Superman Extensions
3 Sets x 15 Reps
Day 3 :
Rest Day
Day 4 : Shoulders Muscle Group
Barbell Shoulder Press
3 Sets x 15 Reps
Pike Press
3 Sets x 15 Reps
Shoulder Taps
3 Sets x 15 Reps
Reverse Angels
3 Sets x 15 Reps
Crab walk
3 Sets x 15 Reps
Arm Circle
3 Sets x 30 Reps
Day 5 : Abs Muscle Group
Standing Toe Touches
3 Sets x 15 Reps
Crunch Hold
3 Sets x 30 Reps
Side Plank Hip Lift
3 Sets x 30 Reps
Layback Windshield Wipers
3 Sets x 15 Reps
Planks Reaches
3 Sets x 15 Reps
Flutter Kicks
3 Sets x 30 Reps
Day 6 :
Rest Day
Day 7 :
Rest Day
Day 8 : 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 9 : Legs Muscle Group
Squat
3 Sets x 15 Reps
Lunge Twists
3 Sets x 15 Reps
Standing two leg calf raise
3 Sets x 30 Reps
Alternating Reach Kickbacks
3 Sets x 25 Reps
Step Up With Knee Raise
3 Sets x 15 Reps
Alternate High Knees Kicks
3 Sets x 15 Reps
Day 10 :
Rest Day
Day 11 : Chest Muscle Group
Pushup
3 Sets x 15 Reps
Dive Bomber Pushup
3 Sets x 15 Reps
Spiderman Pushups
3 Sets x 15 Reps
Offset Push Up
3 Sets x 15 Reps
Diamond Push Up
3 Sets x 15 Reps
Plyometric Push Up
3 Sets x 15 Reps
Day 12 : Back Muscle Group
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
Superman Extensions
3 Sets x 15 Reps
Swimmers
3 Sets x 30 Reps
Day 13 :
Rest Day
Day 14 :
Rest Day
Day 15 : Shoulders Muscle Group
Reverse Angels
3 Sets x 15 Reps
archer pushup
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Shoulder Taps
3 Sets x 15 Reps
Standing Air Punches
3 Sets x 30 Reps
Pike Press
3 Sets x 15 Reps
Day 16 : Abs Muscle Group
Cross Body Mountain Climbers
3 Sets x 30 Reps
Crunch Hold
3 Sets x 30 Reps
Standing Oblique Crunches
3 Sets x 15 Reps
Side Elbow Plank
3 Sets x 30 Reps
Plank With Shoulder Taps
3 Sets x 30 Reps
Abs Crunch High And Low
3 Sets x 30 Reps
Day 17 :
Rest Day
Day 18 : Arms Muscle Group
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
Crab walk
3 Sets x 15 Reps
Day 19 : Legs Muscle Group
Hamstring Sweeps
3 Sets x 15 Reps
wall squat
3 Sets x 15 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Alternating Reach Kickbacks
3 Sets x 25 Reps
Straight Leg Raise
3 Sets x 15 Reps
One Leg Bench Bodyweight Squats
3 Sets x 15 Reps
Day 20 :
Rest Day
Day 21 :
Rest Day
Day 22 : Chest Muscle Group
Pushup
3 Sets x 15 Reps
Dive Bomber Pushup
3 Sets x 15 Reps
Offset Push Up
3 Sets x 15 Reps
Diamond Push Up
3 Sets x 15 Reps
Seal Push Up
3 Sets x 15 Reps
One Leg Push Up
3 Sets x 15 Reps
Day 23 : Back Muscle Group
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
Swimmers
3 Sets x 30 Reps
Superman Extensions
3 Sets x 15 Reps
Day 24 :
Rest Day
Day 25 : Shoulders Muscle Group
Barbell Shoulder Press
3 Sets x 15 Reps
Shoulder Taps
3 Sets x 15 Reps
Reverse Angels
3 Sets x 15 Reps
Crab walk
3 Sets x 15 Reps
Arm Circle
3 Sets x 30 Reps
archer pushup
3 Sets x 15 Reps
Day 26 : Abs Muscle Group
Side Plank Hip Lift
3 Sets x 30 Reps
Sit Up Crunches
3 Sets x 15 Reps
Abs Crunch High And Low
3 Sets x 30 Reps
Reverse Crunches
3 Sets x 15 Reps
Plank Jack
3 Sets x 30 Reps
Knee Crunches
3 Sets x 15 Reps
Day 27 :
Rest Day
Day 28 :
Rest Day
Day 29 : Arms Muscle Group
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
Crab walk
3 Sets x 15 Reps
Day 30 : Legs Muscle Group
One Leg Bench Bodyweight Squats
3 Sets x 15 Reps
Bench Hops
3 Sets x 15 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Squat Side Walk
3 Sets x 25 Reps
Reverse High Arm Plank
3 Sets x 30 Reps
Standing two leg calf raise
3 Sets x 30 Reps
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