BUDYAI
User-shared Budy plan

AI Generated Progressive Program

A real training plan shared from Budy, with the phases, weekly workouts, exercise prescriptions, and progression details visible before you commit your time.

4 of 20 planned weeks currently include workouts in this preview.

A re-entry block designed for your intermediate background but current de-trained status.

Get BudyReview workouts
20Planned weeks
3Workouts / week
IntermediateDifficulty
1/5Phases ready

Updated Jul 25, 2026

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Anyone with this link can read the plan name and notes. Check this content before passing the link on to someone else.

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Budy can turn the same idea into a plan matched to your own time, equipment, experience, and training goal.

What this block is trying to do

A 20-week full-body muscle plan that respects your exact Sunday and Tuesday home schedule, keeps training traditional and simple, and uses bodyweight progressions instead of assumed gym access.

Weekly Schedule

Inspect every shared week, workout, exercise prescription, rest period, and context tag before deciding whether this plan fits.

Week 1

Phase 1Foundation ResetBaseline

foundation

Week 1 - Full Body Foundation A - press, pull, squat, brace

Full Body Foundation A - press, pull, squat, brace

Sunday30mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Butt Kicks

2 sets x 20s-30s
Warm-upBeginnerEasy intensity
Hamstrings
Set 1 · 20s-30s · 15s rest · light and rhythmic tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · light and rhythmic tempo · Easy intensity
  2. Set 220s-30s · 15s rest · light and rhythmic tempo · Easy intensity

Quadruped Single-Arm Reach and Thread

1 set x 6-8 reps
Warm-upIntermediateEasy intensityPer side
ShouldersBack
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Plate-Loaded Lever Incline Chest Press

2 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Seated Wide-Grip Cable Pulldown

2 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
BackCable
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Lever Horizontal Leg Press

2 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Dead Bug

2 sets x 10-12 reps
MainIntermediateEasy Moderate intensity
Core
Set 1 · 10-12 reps · 45s rest · controlled tempo · Easy Moderate intensity
All set details2 sets
  1. Set 110-12 reps · 45s rest · controlled tempo · Easy Moderate intensity
  2. Set 210-12 reps · 45s rest · controlled tempo · Easy Moderate intensity

Week 1 - Full Body Foundation B - press, row, unilateral legs, trunk control

Full Body Foundation B - press, row, unilateral legs, trunk control

Tuesday30mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Jumping Jack

2 sets x 8-12 reps
Warm-upBeginnerEasy intensity
Full Body
Set 1 · 8-12 reps · 15s rest · light and rhythmic tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · light and rhythmic tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · light and rhythmic tempo · Easy intensity

Cat Cow Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 10s rest · slow tempo · Easy intensity

Cable Seated Chest Press

2 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
ChestCable
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Lever Seated Row

2 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
BackMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Dumbbell Goblet Front-Foot-Elevated Split Squat

2 sets x 8-10 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Per side
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Per side

Forearm-to-High Up and Down Dynamic Plank

2 sets x 8-12 reps
MainIntermediateModerate intensity
Core
Set 1 · 8-12 reps · 45s rest · controlled tempo · Moderate intensity
All set details2 sets
  1. Set 18-12 reps · 45s rest · controlled tempo · Moderate intensity
  2. Set 28-12 reps · 45s rest · controlled tempo · Moderate intensity

Downward Dog

1 set x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 10s rest · gentle hold tempo · Easy intensity

Week 1 - Full Body Foundation - Squat, Push, Rear Shoulder, Hamstrings

Full Body Foundation - Squat, Push, Rear Shoulder, Hamstrings

Saturday30mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Bodyweight Full Squat Mobility

1 set x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow and smooth tempo · Easy intensity

Hands-Clasped Bodyweight Squat

3 sets x 10-12 reps
MainBeginner3 Rir intensity
QuadricepsGlutes
Set 1 · 10-12 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity

Push-Up

3 sets x 6-9 reps
MainIntermediate3 Rir intensity
ChestTriceps
Set 1 · 6-9 reps · 1m rest · controlled tempo · 3 Rir intensity
All set details3 sets
  1. Set 16-9 reps · 1m rest · controlled tempo · 3 Rir intensity
  2. Set 26-9 reps · 1m rest · controlled tempo · 3 Rir intensity
  3. Set 36-9 reps · 1m rest · controlled tempo · 3 Rir intensity

Bodyweight Bent-Over Two-Arm Rear Delt Fly

3 sets x 10-12 reps
MainIntermediate3 Rir intensity
ShouldersBodyweight
Set 1 · 10-12 reps · 45s rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 45s rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 45s rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 45s rest · 2-1-2 tempo · 3 Rir intensity

Lying Two-Leg Bodyweight Hamstring Curl

3 sets x 8-10 reps
MainBeginner3 Rir intensity
HamstringsRings
Set 1 · 8-10 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity
  3. Set 38-10 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity

Child's Pose Arm Rotation

1 set x 30s-1m
CooldownBeginnerVery Easy intensity
ShouldersBack
Set 1 · 30s-1m · 10s rest · slow breathing tempo · Very Easy intensity

Week 2

Phase 1Foundation ResetVolume

foundation

Week 2 - Full Body Foundation A - press, pull, squat, brace

Full Body Foundation A - press, pull, squat, brace

Sunday30mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Butt Kicks

2 sets x 20s-30s
Warm-upBeginnerEasy intensity
Hamstrings
Set 1 · 20s-30s · 15s rest · light and rhythmic tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · light and rhythmic tempo · Easy intensity
  2. Set 220s-30s · 15s rest · light and rhythmic tempo · Easy intensity

Quadruped Single-Arm Reach and Thread

1 set x 6-8 reps
Warm-upIntermediateEasy intensityPer side
ShouldersBack
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Plate-Loaded Lever Incline Chest Press

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Seated Wide-Grip Cable Pulldown

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
BackCable
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Lever Horizontal Leg Press

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Dead Bug

2 sets x 12-14 reps
MainIntermediateModerate intensity
Core
Set 1 · 12-14 reps · 45s rest · controlled tempo · Moderate intensity
All set details2 sets
  1. Set 112-14 reps · 45s rest · controlled tempo · Moderate intensity
  2. Set 212-14 reps · 45s rest · controlled tempo · Moderate intensity

Week 2 - Full Body Foundation - Lunge, Press, Glutes, Upper Back

Full Body Foundation - Lunge, Press, Glutes, Upper Back

Thursday29mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Alternating Step in Place

1 set x 30s-1m
Warm-upBeginnerEasy intensity
QuadricepsStep
Set 1 · 30s-1m · 15s rest · steady tempo · Easy intensity

Bodyweight Alternating Reverse Lunge

3 sets x 10-12 reps
MainIntermediate2 3 Rir intensity
GlutesQuadricepsBodyweight
Set 1 · 10-12 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity

Push Up Plus

3 sets x 10-12 reps
MainIntermediate2 3 Rir intensity
ChestShoulders
Set 1 · 10-12 reps · 1m rest · controlled tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 2 3 Rir intensity
  2. Set 210-12 reps · 1m rest · controlled tempo · 2 3 Rir intensity
  3. Set 310-12 reps · 1m rest · controlled tempo · 2 3 Rir intensity

Alternating Glute Bridge March

3 sets x 12-14 reps
MainIntermediate2 3 Rir intensity
GlutesHamstrings
Set 1 · 12-14 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-14 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-14 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-14 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Bodyweight Alternating Stepback Pulldown

3 sets x 12-14 reps
MainIntermediate2 3 Rir intensity
Full BodyStep
Set 1 · 12-14 reps · 45s rest · steady tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-14 reps · 45s rest · steady tempo · 2 3 Rir intensity
  2. Set 212-14 reps · 45s rest · steady tempo · 2 3 Rir intensity
  3. Set 312-14 reps · 45s rest · steady tempo · 2 3 Rir intensity

Seated Forward Spine Stretch

1 set x 25s-35s
CooldownIntermediateEasy intensity
Back
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity

Supine Lying Rest Pose

1 set x 40s-1m
CooldownBeginnerVery Easy intensity
Full Body
Set 1 · 40s-1m · 10s rest · slow breathing tempo · Very Easy intensity

Week 2 - Full Body Foundation - Squat, Push, Rear Shoulder, Hamstrings

Full Body Foundation - Squat, Push, Rear Shoulder, Hamstrings

Saturday30mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Bodyweight Full Squat Mobility

1 set x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow and smooth tempo · Easy intensity

Hands-Clasped Bodyweight Squat

3 sets x 12-14 reps
MainBeginner2 3 Rir intensity
QuadricepsGlutes
Set 1 · 12-14 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-14 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity
  2. Set 212-14 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity
  3. Set 312-14 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity

Push-Up

3 sets x 8-10 reps
MainIntermediate2 3 Rir intensity
ChestTriceps
Set 1 · 8-10 reps · 1m rest · controlled tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 2 3 Rir intensity
  2. Set 28-10 reps · 1m rest · controlled tempo · 2 3 Rir intensity
  3. Set 38-10 reps · 1m rest · controlled tempo · 2 3 Rir intensity

Bodyweight Bent-Over Two-Arm Rear Delt Fly

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensity
ShouldersBodyweight
Set 1 · 12-15 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity

Lying Two-Leg Bodyweight Hamstring Curl

3 sets x 10-12 reps
MainBeginner2 3 Rir intensity
HamstringsRings
Set 1 · 10-12 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity

Child's Pose Arm Rotation

1 set x 30s-1m
CooldownBeginnerVery Easy intensity
ShouldersBack
Set 1 · 30s-1m · 10s rest · slow breathing tempo · Very Easy intensity

Week 3

Phase 1Foundation ResetIntensity

foundation

Week 3 - Full Body Foundation - Squat, Push, Pull, Core

Full Body Foundation - Squat, Push, Pull, Core

Tuesday30mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Jumping Jack

1 set x 8-12 reps
Warm-upBeginnerEasy intensity
Full Body
Set 1 · 8-12 reps · 15s rest · light and rhythmic tempo · Easy intensity

Bodyweight Full Squat Mobility

1 set x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow and smooth tempo · Easy intensity

Deep Bodyweight Squat with Hands Clasped

3 sets x 10-12 reps
MainIntermediate2 Rir intensity
GlutesQuadriceps
Set 1 · 10-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity

Standard Push-Up

3 sets x 6-8 reps
MainIntermediate2 Rir intensity
Chest
Set 1 · 6-8 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 16-8 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 26-8 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 36-8 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity

Prone Bodyweight Pulse Row

3 sets x 10-12 reps
MainIntermediate2 Rir intensity
Back
Set 1 · 10-12 reps · 1m rest · 2-2-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-2-1 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-2-1 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-2-1 tempo · 2 Rir intensity

Pilates Alternating Single-Leg Stretch

3 sets x 10-12 reps
MainIntermediate2 Rir intensity
Core
Set 1 · 10-12 reps · 50s rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 50s rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 50s rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 50s rest · 2-1-2 tempo · 2 Rir intensity

Half-Kneeling Hip Flexor Stretch

1 set x 25s-35s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 3 - Full Body Foundation - Lunge, Press, Glutes, Upper Back

Full Body Foundation - Lunge, Press, Glutes, Upper Back

Thursday29mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Alternating Step in Place

1 set x 30s-1m
Warm-upBeginnerEasy intensity
QuadricepsStep
Set 1 · 30s-1m · 15s rest · steady tempo · Easy intensity

Bodyweight Alternating Reverse Lunge

3 sets x 8-10 reps
MainIntermediate2 Rir intensity
GlutesQuadricepsBodyweight
Set 1 · 8-10 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 38-10 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity

Push Up Plus

3 sets x 8-10 reps
MainIntermediate2 Rir intensity
ChestShoulders
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 38-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Alternating Glute Bridge March

3 sets x 10-12 reps
MainIntermediate2 Rir intensity
GlutesHamstrings
Set 1 · 10-12 reps · 1m rest · 3-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 3-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 3-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 3-1-2 tempo · 2 Rir intensity

Bodyweight Alternating Stepback Pulldown

3 sets x 10-12 reps
MainIntermediate2 Rir intensity
Full BodyStep
Set 1 · 10-12 reps · 50s rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 50s rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 50s rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 50s rest · 2-1-2 tempo · 2 Rir intensity

Seated Forward Spine Stretch

1 set x 25s-35s
CooldownIntermediateEasy intensity
Back
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity

Supine Lying Rest Pose

1 set x 40s-1m
CooldownBeginnerVery Easy intensity
Full Body
Set 1 · 40s-1m · 10s rest · slow breathing tempo · Very Easy intensity

Week 3 - Full Body Foundation - Squat, Push, Rear Shoulder, Hamstrings

Full Body Foundation - Squat, Push, Rear Shoulder, Hamstrings

Saturday30mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Bodyweight Full Squat Mobility

1 set x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow and smooth tempo · Easy intensity

Hands-Clasped Bodyweight Squat

3 sets x 10-12 reps
MainBeginner2 Rir intensity
QuadricepsGlutes
Set 1 · 10-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity

Push-Up

3 sets x 6-8 reps
MainIntermediate2 Rir intensity
ChestTriceps
Set 1 · 6-8 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 16-8 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 26-8 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 36-8 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity

Bodyweight Bent-Over Two-Arm Rear Delt Fly

3 sets x 10-12 reps
MainIntermediate2 Rir intensity
ShouldersBodyweight
Set 1 · 10-12 reps · 1m rest · 3-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 3-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 3-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 3-1-2 tempo · 2 Rir intensity

Lying Two-Leg Bodyweight Hamstring Curl

3 sets x 8-10 reps
MainBeginner2 Rir intensity
HamstringsRings
Set 1 · 8-10 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 38-10 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity

Child's Pose Arm Rotation

1 set x 30s-1m
CooldownBeginnerVery Easy intensity
ShouldersBack
Set 1 · 30s-1m · 10s rest · slow breathing tempo · Very Easy intensity

Week 4

Phase 1Foundation ResetDeload

foundation

Week 4 - Full Body Foundation - Squat, Push, Pull, Core

Full Body Foundation - Squat, Push, Pull, Core

Tuesday30mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Jumping Jack

1 set x 8-12 reps
Warm-upBeginnerEasy intensity
Full Body
Set 1 · 8-12 reps · 15s rest · light and rhythmic tempo · Easy intensity

Bodyweight Full Squat Mobility

1 set x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow and smooth tempo · Easy intensity

Deep Bodyweight Squat with Hands Clasped

2 sets x 8-10 reps
MainIntermediate4 Rir intensity
GlutesQuadriceps
Set 1 · 8-10 reps · 2m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 4 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 4 Rir intensity

Standard Push-Up

2 sets x 5-7 reps
MainIntermediate4 Rir intensity
Chest
Set 1 · 5-7 reps · 2m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 15-7 reps · 2m rest · controlled tempo · 4 Rir intensity
  2. Set 25-7 reps · 2m rest · controlled tempo · 4 Rir intensity

Prone Bodyweight Pulse Row

2 sets x 8-10 reps
MainIntermediate4 Rir intensity
Back
Set 1 · 8-10 reps · 1m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 4 Rir intensity
  2. Set 28-10 reps · 1m rest · controlled tempo · 4 Rir intensity

Pilates Alternating Single-Leg Stretch

2 sets x 8-10 reps
MainIntermediate4 Rir intensity
Core
Set 1 · 8-10 reps · 1m rest · smooth tempo · 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · smooth tempo · 4 Rir intensity
  2. Set 28-10 reps · 1m rest · smooth tempo · 4 Rir intensity

Half-Kneeling Hip Flexor Stretch

1 set x 25s-35s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 4 - Full Body Foundation - Lunge, Press, Glutes, Upper Back

Full Body Foundation - Lunge, Press, Glutes, Upper Back

Thursday29mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Alternating Step in Place

1 set x 30s-1m
Warm-upBeginnerEasy intensity
QuadricepsStep
Set 1 · 30s-1m · 15s rest · steady tempo · Easy intensity

Bodyweight Alternating Reverse Lunge

2 sets x 6-8 reps
MainIntermediate4 Rir intensity
GlutesQuadricepsBodyweight
Set 1 · 6-8 reps · 2m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 4 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 4 Rir intensity

Push Up Plus

2 sets x 6-8 reps
MainIntermediate4 Rir intensity
ChestShoulders
Set 1 · 6-8 reps · 1m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 16-8 reps · 1m rest · controlled tempo · 4 Rir intensity
  2. Set 26-8 reps · 1m rest · controlled tempo · 4 Rir intensity

Alternating Glute Bridge March

2 sets x 8-10 reps
MainIntermediate4 Rir intensity
GlutesHamstrings
Set 1 · 8-10 reps · 1m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 4 Rir intensity
  2. Set 28-10 reps · 1m rest · controlled tempo · 4 Rir intensity

Bodyweight Alternating Stepback Pulldown

2 sets x 8-10 reps
MainIntermediate4 Rir intensity
Full BodyStep
Set 1 · 8-10 reps · 1m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 4 Rir intensity
  2. Set 28-10 reps · 1m rest · controlled tempo · 4 Rir intensity

Seated Forward Spine Stretch

1 set x 25s-35s
CooldownIntermediateEasy intensity
Back
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity

Supine Lying Rest Pose

1 set x 40s-1m
CooldownBeginnerVery Easy intensity
Full Body
Set 1 · 40s-1m · 10s rest · slow breathing tempo · Very Easy intensity

Week 4 - Full Body Foundation - Squat, Push, Rear Shoulder, Hamstrings

Full Body Foundation - Squat, Push, Rear Shoulder, Hamstrings

Saturday30mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Bodyweight Full Squat Mobility

1 set x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow and smooth tempo · Easy intensity

Hands-Clasped Bodyweight Squat

2 sets x 8-10 reps
MainBeginner4 Rir intensity
QuadricepsGlutes
Set 1 · 8-10 reps · 2m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 4 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 4 Rir intensity

Push-Up

2 sets x 5-7 reps
MainIntermediate4 Rir intensity
ChestTriceps
Set 1 · 5-7 reps · 2m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 15-7 reps · 2m rest · controlled tempo · 4 Rir intensity
  2. Set 25-7 reps · 2m rest · controlled tempo · 4 Rir intensity

Bodyweight Bent-Over Two-Arm Rear Delt Fly

2 sets x 8-10 reps
MainIntermediate4 Rir intensity
ShouldersBodyweight
Set 1 · 8-10 reps · 1m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 4 Rir intensity
  2. Set 28-10 reps · 1m rest · controlled tempo · 4 Rir intensity

Lying Two-Leg Bodyweight Hamstring Curl

2 sets x 6-8 reps
MainBeginner4 Rir intensity
HamstringsRings
Set 1 · 6-8 reps · 1m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 16-8 reps · 1m rest · controlled tempo · 4 Rir intensity
  2. Set 26-8 reps · 1m rest · controlled tempo · 4 Rir intensity

Child's Pose Arm Rotation

1 set x 30s-1m
CooldownBeginnerVery Easy intensity
ShouldersBack
Set 1 · 30s-1m · 10s rest · slow breathing tempo · Very Easy intensity

Exercise Progression

Repeated exercises show how the plan carries movement patterns across weeks and phases.

Bodyweight Full Squat Mobility

6 appearances - Weeks 1-4

6
Phase 1Weeks 1-4

1 set x 6-8 reps

WarmupQuadricepsGlutesSet 1 · 6-8 reps · 20s rest · slow and smooth tempo · Easy intensity

Standing Simultaneous Arm Circles

6 appearances - Weeks 1-4

6
Phase 1Weeks 1-4

1 set x 10-16 reps

WarmupShouldersSet 1 · 10-16 reps · 15s rest · controlled tempo · Easy intensity

Bodyweight Bent-Over Two-Arm Rear Delt Fly

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 10-12 reps -> 3 sets x 12-15 reps -> 2 sets x 8-10 reps

MainShouldersBodyweightSet 1 · 10-12 reps · 45s rest · 2-1-2 tempo · 3 Rir intensity

Child's Pose Arm Rotation

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

1 set x 30s-1m

CooldownShouldersBackSet 1 · 30s-1m · 10s rest · slow breathing tempo · Very Easy intensity

Hands-Clasped Bodyweight Squat

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 10-12 reps -> 3 sets x 12-14 reps -> 2 sets x 8-10 reps

MainQuadricepsGlutesSet 1 · 10-12 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity

Lying Two-Leg Bodyweight Hamstring Curl

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 8-10 reps -> 3 sets x 10-12 reps -> 2 sets x 6-8 reps

MainHamstringsRingsSet 1 · 8-10 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity

Push-Up

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 6-9 reps -> 3 sets x 8-10 reps -> 3 sets x 6-8 reps

MainChestTricepsSet 1 · 6-9 reps · 1m rest · controlled tempo · 3 Rir intensity

Single-Leg Pigeon Forward Fold Hip Stretch

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

1 set x 25s-35s

CooldownGlutesSet 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Standing Arm Circles with Alternating March in Place

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

1 set x 30s-1m

WarmupShouldersQuadricepsSet 1 · 30s-1m · 15s rest · steady tempo · Easy intensity

Alternating Glute Bridge March

3 appearances - Weeks 2-4

3
Phase 1Weeks 2-4

3 sets x 12-14 reps -> 3 sets x 10-12 reps -> 2 sets x 8-10 reps

MainGlutesHamstringsSet 1 · 12-14 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

30 additional exercises appear in this shared plan.