Plan Details
- 30 days
- 3 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 : 84
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Day 1 : Chest Muscle Group
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

Push Up And Rotation
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

Back W Extensions
3 Sets x 30 Reps
Day 4 : Shoulders Muscle Group
Arm Circle
3 Sets x 30 Reps

Reverse Angels
3 Sets x 15 Reps

Shoulder Taps
3 Sets x 15 Reps

Pike Press
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps

Crab walk
3 Sets x 15 Reps
Day 8 : Abs Muscle Group
Knee To Elbow Crunches
3 Sets x 15 Reps

Knee Plank
3 Sets x 30 Reps

Reverse Crunches
3 Sets x 15 Reps

Sitting Russian Twists
3 Sets x 30 Reps

Side Elbow Plank
3 Sets x 30 Reps

Flutter Kicks
3 Sets x 30 Reps
Day 9 : 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 11 : Legs Muscle Group
Step Up With Knee Raise
3 Sets x 15 Reps

Single Leg Calf Raise
3 Sets x 15 Reps

Reverse Lunge
3 Sets x 15 Reps

Stationary Lunges
3 Sets x 30 Reps

Hamstring Sweeps
3 Sets x 15 Reps

Front Kicks
3 Sets x 15 Reps
Day 15 : Chest Muscle Group
Offset Push Up
3 Sets x 15 Reps

Seal Push Up
3 Sets x 15 Reps

Wide Push Up
3 Sets x 15 Reps

One Leg Push Up
3 Sets x 15 Reps

Plyometric Push Up
3 Sets x 15 Reps

Dive Bomber Push Up
3 Sets x 15 Reps
Day 16 : 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 18 : Shoulders Muscle Group
Arm Circle
3 Sets x 30 Reps

archer push up
3 Sets x 15 Reps

Reverse Angels
3 Sets x 15 Reps

Barbell Shoulder Press
3 Sets x 15 Reps

Standing Air Punches
3 Sets x 30 Reps

Pike Press
3 Sets x 15 Reps
Day 22 : Abs Muscle Group
Cross Body Mountain Climbers
3 Sets x 30 Reps

Side Plank
3 Sets x 30 Reps

Reverse Crunches
3 Sets x 15 Reps

Windmills
3 Sets x 15 Reps

Side Elbow Plank
3 Sets x 30 Reps

Oblique Crunches
3 Sets x 15 Reps
Day 23 : 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 : Legs Muscle Group
Alternating Reach Kickbacks
3 Sets x 25 Reps

Cossack Squats
3 Sets x 15 Reps

Double Squat
3 Sets x 15 Reps

Straight Leg Raise
3 Sets x 15 Reps

Single Leg Calf Raise
3 Sets x 15 Reps

Standing Toe Touches
3 Sets x 15 Reps
Day 29 : Chest Muscle Group
Deficit Push Up
3 Sets x 15 Reps

One Leg Push Up
3 Sets x 15 Reps

Seal Push Up
3 Sets x 15 Reps

Offset Push Up
3 Sets x 15 Reps

Dive Bomber Push Up
3 Sets x 15 Reps

Push Up And Rotation
3 Sets x 15 Reps
Day 30 : 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
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