Arjun Mishra – 7-Day Home Workout Plan (Bodyweight
Only)
Weekly Schedule:
Day 1 – Push (Chest, Shoulders, Triceps)
Day 2 – Pull (Back, Biceps)
Day 3 – Legs + Core
Day 4 – Active Recovery (Core + Mobility)
Day 5 – Full Body Strength
Day 6 – HIIT & Functional Conditioning
Day 7 – Optional Rest / Light Stretching
Day 1 – Push (Chest, Shoulders, Triceps)
Is din chest, shoulders aur triceps par focus karenge. Sare
movements bodyweight se honge. Har set ke beech 45–60 sec
ka rest lo aur form tight rakho.
• Incline Push-ups (hands on bench) – 4 sets of 15 reps
• Bench Dips – 3 sets of 15 reps
• Decline Push-ups (feet on bench) – 3 sets of 10 reps
• Diamond Push-ups – 3 sets of 10 reps
• Pike Push-ups (for shoulders) – 3 sets of 8 reps
• Wall Push-ups burnout (no rest) – 2 sets till max reps
Day 2 – Pull (Back, Biceps)
Back aur biceps ko strong banane ka din hai. Pull-up bar ka
best use karo, swing na karo, control pe dhyan do.
• Pull-Ups – 4 sets of max reps
• Chin-Ups – 3 sets of max reps
• Inverted Rows (under bench or rod) – 3 sets of 10 reps
• Towel Curls (bricks bhi use kr skte ho) – 3 sets of 12 reps
• Negative Pull-Ups (slow down only) – 3 sets of 5 reps
• Dead Hang (grip & back strength) – 3 holds of 30 seconds
Day 3 – Legs + Core
Lower body aur core pe focus. Legs ki strength, glutes
activation aur core control sab kuch milega.
• Bodyweight Squats – 4 sets of 20 reps
• Lunges– 3 sets of 20 reps
• Step-Ups on Bench – 3 sets of 12 reps per leg
• Wall Sit – 3 holds of 30 seconds
• Glute Bridges – 3 sets of 20 reps
• Calf Raises (slow tempo) – 3 sets of 25 reps
• Hanging Leg Raises (for lower abs) – 3 sets of max reps
Day 4 – Active Recovery (Core + Mobility)
Aaram ka din hai, lekin body ko still active rakhna hai. Core
tight aur body relaxed rakhne ke liye yeh karna hai.
• Plank – 3 holds of 1 minute
• Russian Twists (without weight) – 3 sets of 30 reps
• Leg Raises (on mat) – 3 sets of 15 reps
• Lying Toe Touches – 3 sets of 20 reps
• Stretch: Hamstring, Hip Flexor, Back – 10 minutes
• Deep Breathing / Box Breathing – 5 minutes
Day 5 – Full Body Strength
Poore body ki strength build karne ka din hai — push, pull,
legs sab kuch. Simple but effective movements.
• Push-ups – 4 sets of max reps
• Pull-ups – 4 sets of max reps
• Bulgarian Split Squats – 3 sets of 12 reps per leg
• Plank to Push-up – 3 sets of 10 reps
• Wall Sit – 2 holds of 1 minute
• Burpees – 3 sets of 10 reps
Day 6 – HIIT + Functional Conditioning
Is din fast-paced high-intensity movements se fat burn aur
stamina dono improve hoga. Circuit ko 3–4 rounds repeat karo.
Circuit:
• Jump Squats – 15 reps
• Push-ups – 20 reps
• Mountain Climbers – 30 seconds
• Bench Step-ups – 12 reps per leg
• Burpees – 10 reps
• Plank Hold – 1 minute
Rest between each round: 60 to 90 seconds
Day 7 – Optional Rest / Light Stretching
Agar body tired ho toh rest lo. Nahi toh halka walk aur
stretching se muscles relax kar lo. Breath work bhi karo.
