Plan Details
- 30 days
- 3 days per week
- 30 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 : 64
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Day 1 : Chest Muscle Group
Push Up And Rotation
3 Sets x 15 Reps

Spiderman Push Up
3 Sets x 15 Reps

Dive Bomber Push Up
3 Sets x 15 Reps
Day 2 : Back Muscle Group
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
Pike Press
3 Sets x 15 Reps

Standing Air Punches
3 Sets x 30 Reps

Arm Circle
3 Sets x 30 Reps

Crab walk
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps
Day 8 : Abs Muscle Group
Sitting Russian Twists
3 Sets x 30 Reps

Shoulder Taps
3 Sets x 15 Reps

Standing Oblique Crunches
3 Sets x 15 Reps

Knee Crunches
3 Sets x 15 Reps

Sitting Twists
3 Sets x 30 Reps
Day 9 : 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
Day 11 : Legs Muscle Group
Crab walk
3 Sets x 15 Reps

Hip Raise
3 Sets x 30 Reps

Walking Lunge
3 Sets x 15 Reps

Alternate High Knees Kicks
3 Sets x 15 Reps

Cossack Squats
3 Sets x 15 Reps
Day 15 : Chest Muscle Group
One Leg Push Up
3 Sets x 15 Reps

Dive Bomber Push Up
3 Sets x 15 Reps

Seal Push Up
3 Sets x 15 Reps

Spiderman Push Up
3 Sets x 15 Reps
Day 16 : 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
Day 18 : Shoulders Muscle Group
Standing Air Punches
3 Sets x 30 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps

Crab walk
3 Sets x 15 Reps

Arm Circle
3 Sets x 30 Reps

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

Knee Crunches
3 Sets x 15 Reps

Sitting Russian Twists
3 Sets x 30 Reps

Sitting Twists
3 Sets x 30 Reps

Seated Punches
3 Sets x 30 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
Day 25 : Legs Muscle Group
Wide leg open toe squat
3 Sets x 30 Reps

Alternate High Knees Kicks
3 Sets x 15 Reps

Straight Leg Raise
3 Sets x 15 Reps

Alternating Curtsy Lunges
3 Sets x 15 Reps

Single Leg Deadlift
3 Sets x 15 Reps
Day 29 : Chest Muscle Group
Spiderman Push Up
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 30 : 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
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