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7-Day No Equipment Workout Plan

The document outlines a 7-day full home workout plan that requires no equipment, focusing on different muscle groups each day. It includes exercises for chest, triceps, legs, glutes, back, biceps, shoulders, and core, along with an active recovery day and a rest day. Each workout specifies the number of sets and repetitions for each exercise.

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krunal97422
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45 views7 pages

7-Day No Equipment Workout Plan

The document outlines a 7-day full home workout plan that requires no equipment, focusing on different muscle groups each day. It includes exercises for chest, triceps, legs, glutes, back, biceps, shoulders, and core, along with an active recovery day and a rest day. Each workout specifies the number of sets and repetitions for each exercise.

Uploaded by

krunal97422
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

7-Day Full Home Workout Plan (No Equipment)

Day 1 - Chest + Triceps

- Standard Push-Ups - 3x15

- Incline Push-Ups - 3x12

- Wide Push-Ups - 3x12

- Diamond Push-Ups - 3x10

- Time Under Tension Push-Ups - 2x10

- Dips (using chair) - 3x10 (if possible)


7-Day Full Home Workout Plan (No Equipment)
Day 2 - Legs + Glutes

- Bodyweight Squats - 3x20

- Jump Squats - 3x12

- Bulgarian Split Squats - 3x10/leg (use a chair)

- Glute Bridges - 3x15

- Calf Raises - 3x20


7-Day Full Home Workout Plan (No Equipment)
Day 3 - Back + Biceps

- Supermans - 3x15

- Backpack Rows (use bag with books) - 3x12

- Doorframe Rows - 3x10

- Towel Curls (use towel with weight) - 3x12


7-Day Full Home Workout Plan (No Equipment)
Day 4 - Active Recovery (Stretch + Core)

- Light Stretching - 10 min

- Plank - 3x30 seconds

- Side Plank - 2x20 sec/side

- Leg Raises - 3x15

- Mountain Climbers - 3x20 sec


7-Day Full Home Workout Plan (No Equipment)
Day 5 - Chest (Focus Day 2)

- Decline Push-Ups - 3x12

- Wide Push-Ups - 3x15

- Archer Push-Ups - 3x8/side

- Explosive Push-Ups - 3x8

- Slow Push-Ups (3 sec down/up) - 2x10


7-Day Full Home Workout Plan (No Equipment)
Day 6 - Shoulders + Core

- Pike Push-Ups - 3x10

- Shoulder Taps - 3x20

- Wall Walks - 3x5 (if possible)

- Plank Shoulder Taps - 3x20

- Crunches - 3x20

- Bicycle Crunch - 3x20


7-Day Full Home Workout Plan (No Equipment)
Day 7 - Rest / Full Body Stretch

- Rest day with light full body stretching

- Focus on hydration and good nutrition

- Optional: go for a walk or do yoga

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