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No-Equipment Push-Pull-Legs Plan

The document outlines a no-equipment home workout plan using a push-pull-legs split over a weekly schedule. It includes detailed exercises, warm-ups, and core finishers for each workout day, along with a progression plan to increase intensity over time. Key notes emphasize hydration, nutrition, and recovery for optimal results.

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Sonveer Yadav
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67 views3 pages

No-Equipment Push-Pull-Legs Plan

The document outlines a no-equipment home workout plan using a push-pull-legs split over a weekly schedule. It includes detailed exercises, warm-ups, and core finishers for each workout day, along with a progression plan to increase intensity over time. Key notes emphasize hydration, nutrition, and recovery for optimal results.

Uploaded by

Sonveer Yadav
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Home Workout Plan (No Equipment)

Weekly Schedule (Push-Pull-Legs Split)

Monday - PUSH (Chest, Shoulders, Triceps)

Tuesday - PULL (Back, Biceps, Core)

Wednesday - LEGS + Glutes + Core

Thursday - PUSH

Friday - PULL

Saturday - LEGS + Core

Sunday - Rest or Light Stretching/Yoga

Day 1 & 4 - PUSH (Chest, Shoulders, Triceps)

Warm-up (5 min):

- Arm circles x 20 each

- Push-up hold x 30 sec

- Jumping jacks x 30

Workout:

1. Push-ups - 3-4 sets x 8-15 reps

2. Incline Push-ups - 3 sets x 6-12 reps

3. Pike Push-ups - 3 sets x 8-10 reps

4. Wall/Chair Dips - 3 sets x 10-12 reps

5. Slow Arm Raises - 3 sets x 12 each

Optional Finisher: Push-up hold or wall push for 30-60 sec

Day 2 & 5 - PULL (Back, Biceps, Core)

Warm-up (5 min):

- Shoulder rolls x 20

- Cat-cow stretch x 10

- Arm swings x 20
Home Workout Plan (No Equipment)

Workout:

1. Superman holds - 3 sets x 30 sec

2. Superman reps - 3 sets x 12-15 reps

3. Reverse Snow Angels - 3 sets x 10 reps

4. Isometric Bicep Curl - 3 sets x 30 sec

5. Towel Rows - 3 sets x 10 reps

Core Finisher:

- Plank - 3 sets x 30-45 sec

- Leg raises - 3 sets x 10-12

- Russian twists - 3 sets x 20

Day 3 & 6 - LEGS + Glutes + Core

Warm-up (5 min):

- High knees x 30 sec

- Hip circles x 10 each

- Air squats x 10

Workout:

1. Bodyweight Squats - 4 sets x 15-20

2. Wall Sit - 3 sets x 30-60 sec

3. Glute Bridges - 3 sets x 15

4. Bulgarian Split Squats - 3 sets x 8-12 each leg

5. Calf Raises - 3 sets x 20

Core Finisher:

- Bicycle crunches - 3 sets x 20

- Side Plank - 2 sets x 30 sec per side

- Toe touches - 3 sets x 20


Home Workout Plan (No Equipment)

Progression Plan

Week 1-2: Master the form, start with 2-3 sets

Week 3-4: Increase reps and intensity

Week 5+: Add time under tension, more sets, or explosive variations

Track progress weekly and push yourself steadily

Key Notes

- Workout after badminton around 7:30 AM, followed by protein-rich meal

- Hydrate well during and after the workout

- Stretch or foam roll weekly to avoid soreness

- Each muscle group gets 4-5 days rest

- Combine with high-protein vegetarian diet for best results

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