Plan Details
- 30 days
- 2 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 : 60
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Day 1 : Chest Muscle Group
One Leg Push Up
3 Sets x 15 Reps

Deficit Push Up
3 Sets x 15 Reps

Plyometric Push Up
3 Sets x 15 Reps

Seal Push Up
3 Sets x 15 Reps

Diamond Push Up
3 Sets x 15 Reps

Push Up And Rotation
3 Sets x 15 Reps
Day 2 : Back Muscle Group
Supermans Extended Arms Legs Lifts
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
Day 8 : Shoulders Muscle Group
Pike Press
3 Sets x 15 Reps

Crab walk
3 Sets x 15 Reps

archer push up
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps

Reverse Angels
3 Sets x 15 Reps

Shoulder Taps
3 Sets x 15 Reps
Day 9 : Abs Muscle Group
Modified Side Planks
3 Sets x 30 Reps

Sitting Russian Twists
3 Sets x 30 Reps

Seated Punches
3 Sets x 30 Reps

Abs Crunch High And Low
3 Sets x 30 Reps

One Arm High Plank
3 Sets x 30 Reps

Layback Windshield Wipers
3 Sets x 15 Reps
Day 15 : 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 16 : Legs Muscle Group
Forward Lunges
3 Sets x 15 Reps

Cossack Squats
3 Sets x 15 Reps

wall squat
3 Sets x 15 Reps

Alternating Curtsy Lunges
3 Sets x 15 Reps

Fire Hydrants
3 Sets x 25 Reps

Reverse High Arm Plank
3 Sets x 30 Reps
Day 22 : Chest Muscle Group
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

Deficit Push Up
3 Sets x 15 Reps

Plyometric 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

Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Day 29 : Shoulders Muscle Group
Shoulder Taps
3 Sets x 15 Reps

archer push up
3 Sets x 15 Reps

Crab walk
3 Sets x 15 Reps

Standing Air Punches
3 Sets x 30 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps

Barbell Shoulder Press
3 Sets x 15 Reps
Day 30 : Abs Muscle Group
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps

Cross Body Mountain Climbers
3 Sets x 30 Reps

Seated Punches
3 Sets x 30 Reps

Elbow Plank
3 Sets x 30 Reps

Knee To Elbow Crunches
3 Sets x 15 Reps
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