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
Dive Bomber Push Up
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
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

Superman Extensions
3 Sets x 15 Reps
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 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
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 11 : Chest Muscle Group
Dive Bomber Push Up
3 Sets x 15 Reps

Spiderman Push Up
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

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
Day 15 : Shoulders Muscle Group
Reverse Angels
3 Sets x 15 Reps

archer push up
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 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 22 : Chest Muscle Group
Dive Bomber Push Up
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
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

Superman Extensions
3 Sets x 15 Reps
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 push up
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 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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