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🌱 Beginner workout plan

No equipment. Learn the moves. Four short workouts a week: two upper-body days and two lower-body days, with rest and active days in between.

Equipment: Just you, a wall, a sturdy chair and a backpack. Rest between sets: about 60 seconds.

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Your week

💪 Upper Body A: Push & Pull

  1. Knee Push-Ups
    3 sets × 6–10 reps
    Chest, Arms
  2. Backpack Rows
    3 sets × 10–12 reps
    Back, Arms
  3. Plank Shoulder Taps
    3 sets × 6–10 reps each side
    Shoulders, Core
  4. Plank
    3 sets × 15–30 sec
    Core

🦵 Lower Body A: Legs & Core

  1. Bodyweight Squats
    3 sets × 10–15 reps
    Legs, Glutes
  2. Glute Bridges
    3 sets × 10–15 reps
    Glutes, Hamstrings
  3. Calf Raises
    3 sets × 12–20 reps
    Calves
  4. Dead Bug
    3 sets × 6–10 reps each side
    Core

🏋️ Upper Body B: Chest, Back & Arms

  1. Incline Push-Ups
    3 sets × 8–12 reps
    Chest, Arms
  2. Backpack Curls
    3 sets × 10–15 reps
    Biceps
  3. Chair Dips
    3 sets × 6–10 reps
    Triceps
  4. Bird Dog
    3 sets × 6–10 reps each side
    Core, Back

⚡ Lower Body B: Legs & Balance

  1. Reverse Lunges
    3 sets × 6–10 reps each leg
    Legs, Glutes
  2. Wall Sit
    3 sets × 15–30 sec
    Legs
  3. Step-Ups
    3 sets × 8–12 reps each leg
    Legs, Glutes
  4. Side Plank
    3 sets × 10–20 sec each side
    Core

How to progress

Start at the low end of each rep range with perfect form. When you can do the top of the range for every set, add a little weight or a harder version. The plan runs for 24 weeks in three phases (Foundation, Build, Strength), and every 4th week is a lighter recovery week.

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Other levels: Intermediate · Expert