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Beginner Home Workout Plan PDF

The document outlines a beginner home workout plan aimed at gaining muscle, losing fat, and improving overall aesthetics over a week. Each day features specific exercises with recommended sets, reps, and perceived exertion levels (RPE). It also includes notes on nutrition, hydration, and active recovery for optimal results.

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anshulsagar180
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156 views1 page

Beginner Home Workout Plan PDF

The document outlines a beginner home workout plan aimed at gaining muscle, losing fat, and improving overall aesthetics over a week. Each day features specific exercises with recommended sets, reps, and perceived exertion levels (RPE). It also includes notes on nutrition, hydration, and active recovery for optimal results.

Uploaded by

anshulsagar180
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

Beginner Home Workout Plan

Goal: Gain Muscle, Lose Fat & Improve Overall Aesthetics

Day 1 – Monday
1. Push-Ups – 4 sets | 10–15 reps | RPE 7
2. Bodyweight Squats – 4 sets | 15–20 reps | RPE 7
3. Glute Bridges – 3 sets | 12–15 reps | RPE 7
4. Plank (Hold) – 3 sets | 30–45 sec hold | RPE 6

Day 2 – Tuesday
1. Chair Dips – 4 sets | 8–12 reps | RPE 7
2. Split Squats (each leg) – 3 sets | 12–15 reps | RPE 7
3. Mountain Climbers – 3 sets | 30 sec | RPE 7
4. Side Plank (each side) – 3 sets | 20–30 sec hold | RPE 6

Day 3 – Wednesday
1. Push-Ups (narrow grip) – 4 sets | 8–12 reps | RPE 7
2. Step-Ups – 3 sets | 12–15 reps per leg | RPE 7
3. Superman Holds – 3 sets | 15–20 sec hold | RPE 6
4. Russian Twists – 3 sets | 15–20 reps each side | RPE 7

Day 4 – Thursday
1. Pike Push-Ups – 3 sets | 6–10 reps | RPE 7
2. Bulgarian Split Squats – 3 sets | 10–12 reps per leg | RPE 7
3. Burpees (light pace) – 3 sets | 6–8 reps | RPE 7
4. Bicycle Crunches – 3 sets | 15–20 reps per side | RPE 7

Day 5 – Friday
1. Diamond Push-Ups – 3 sets | 8–12 reps | RPE 7
2. Jump Squats – 3 sets | 8–12 reps | RPE 7
3. Plank to Shoulder Tap – 3 sets | 10–15 reps per side | RPE 7
4. Mountain Climbers – 3 sets | 30 sec | RPE 7

Day 6 – Saturday
1. Wide Push-Ups – 4 sets | 8–12 reps | RPE 7
2. Wall Sit – 3 sets | 30–45 sec hold | RPE 6
3. High Knees – 3 sets | 30 sec | RPE 7
4. Reverse Crunches – 3 sets | 15 reps | RPE 7

Day 7 – Sunday (Active Recovery)


1. 30–45 min brisk walk or light jog
2. 10–15 min full-body stretching (posture & relaxation)
3. Optional: Face massage for circulation

Notes:
- RPE 7 = challenging but not failure (~3 reps left in tank).
- Maintain slight calorie deficit & 1.6–2g protein/kg body weight.
- Hydrate 2–3L/day for fat loss & recovery.

Created by Newgen PhD Fitness Coach – For personalized mesocycles or diet plans, ask anytime!

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