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Beginner Habit Builder
by Porra_ontheloose
55 athletes joined
Program Description
For beginners looking to build good habits and a solid foundation at home, but not yet ready to join the gym. A good portion of the programme is based of Arnold Schwarzenegger's early programme, with slight alterations to suit specific needs.
Program Overview
Level
Beginner, Novice
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Feb 16, 2024 06:27
Last Edited
Jun 13, 2024 08:50
down_app
Week 1
1 / 4 Weeks
Day 2
1
Push Up
4 Sets
15-20 Reps
2
Dips Between Chairs
4 Sets
10-20 Reps
3
Row Between Chairs
4 Sets
8-12 Reps
4
Lying Leg Raise
4 Sets
10-20 Reps
5
Bent Leg Raise
4 Sets
10-20 Reps
6
Bent-over Twist
4 Sets
10-20 Reps
7
Squat (Bodyweight)
4 Sets
15-20 Reps
8
Calf Raise (Bodyweight)
4 Sets
15-20 Reps
9
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
10A
Plank
2 Sets
1 mins
10B
Side Plank
2 Sets
1 mins
10C
Reverse Plank
2 Sets
1 mins
Day 3
1
Push Up
4 Sets
15-20 Reps
2
Dips Between Chairs
4 Sets
10-20 Reps
3
Row Between Chairs
4 Sets
8-12 Reps
4
Lying Leg Raise
4 Sets
10-20 Reps
5
Bent Leg Raise
4 Sets
10-20 Reps
6
Bent-over Twist
4 Sets
10-20 Reps
7
Squat (Bodyweight)
4 Sets
15-20 Reps
8
Calf Raise (Bodyweight)
4 Sets
15-20 Reps
9
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
10A
Plank
2 Sets
1 mins
10B
Side Plank
2 Sets
1 mins
10C
Reverse Plank
2 Sets
1 mins
Day 1
1
Push Up
4 Sets
15-20 Reps
2
Dips Between Chairs
4 Sets
10-20 Reps
3
Row Between Chairs
4 Sets
8-12 Reps
4
Lying Leg Raise
4 Sets
10-20 Reps
5
Bent Leg Raise
4 Sets
10-20 Reps
6
Bent-over Twist
4 Sets
10-20 Reps
7
Squat (Bodyweight)
4 Sets
15-20 Reps
8
Calf Raise (Bodyweight)
4 Sets
15-20 Reps
9
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
10A
Plank
2 Sets
1 mins
10B
Side Plank
2 Sets
1 mins
10C
Reverse Plank
2 Sets
1 mins
Day 1
1
Push Up
4 Sets
15-20 Reps
2
Dips Between Chairs
4 Sets
10-20 Reps
3
Row Between Chairs
4 Sets
8-12 Reps
4
Lying Leg Raise
4 Sets
10-20 Reps
5
Bent Leg Raise
4 Sets
10-20 Reps
6
Bent-over Twist
4 Sets
10-20 Reps
7
Squat (Bodyweight)
4 Sets
15-20 Reps
8
Calf Raise (Bodyweight)
4 Sets
15-20 Reps
9
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
10A
Plank
2 Sets
1 mins
10B
Side Plank
2 Sets
1 mins
10C
Reverse Plank
2 Sets
1 mins
Day 2
1
Push Up
4 Sets
15-20 Reps
2
Dips Between Chairs
4 Sets
10-20 Reps
3
Row Between Chairs
4 Sets
8-12 Reps
4
Lying Leg Raise
4 Sets
10-20 Reps
5
Bent Leg Raise
4 Sets
10-20 Reps
6
Bent-over Twist
4 Sets
10-20 Reps
7
Squat (Bodyweight)
4 Sets
15-20 Reps
8
Calf Raise (Bodyweight)
4 Sets
15-20 Reps
9
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
10A
Plank
2 Sets
1 mins
10B
Side Plank
2 Sets
1 mins
10C
Reverse Plank
2 Sets
1 mins
Day 3
1
Push Up
4 Sets
15-20 Reps
2
Dips Between Chairs
4 Sets
10-20 Reps
3
Row Between Chairs
4 Sets
8-12 Reps
4
Lying Leg Raise
4 Sets
10-20 Reps
5
Bent Leg Raise
4 Sets
10-20 Reps
6
Bent-over Twist
4 Sets
10-20 Reps
7
Squat (Bodyweight)
4 Sets
15-20 Reps
8
Calf Raise (Bodyweight)
4 Sets
15-20 Reps
9
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
10A
Plank
2 Sets
1 mins
10B
Side Plank
2 Sets
1 mins
10C
Reverse Plank
2 Sets
1 mins
Day 1
1
Push Up
4 Sets
15-20 Reps
2
Dips Between Chairs
4 Sets
10-20 Reps
3
Row Between Chairs
4 Sets
8-12 Reps
4
Lying Leg Raise
4 Sets
10-20 Reps
5
Bent Leg Raise
4 Sets
10-20 Reps
6
Bent-over Twist
4 Sets
10-20 Reps
7
Squat (Bodyweight)
4 Sets
15-20 Reps
8
Calf Raise (Bodyweight)
4 Sets
15-20 Reps
9
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
10A
Plank
2 Sets
1 mins
10B
Side Plank
2 Sets
1 mins
10C
Reverse Plank
2 Sets
1 mins
Day 2
1
Push Up
4 Sets
15-20 Reps
2
Dips Between Chairs
4 Sets
10-20 Reps
3
Row Between Chairs
4 Sets
8-12 Reps
4
Lying Leg Raise
4 Sets
10-20 Reps
5
Bent Leg Raise
4 Sets
10-20 Reps
6
Bent-over Twist
4 Sets
10-20 Reps
7
Squat (Bodyweight)
4 Sets
15-20 Reps
8
Calf Raise (Bodyweight)
4 Sets
15-20 Reps
9
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
10A
Plank
2 Sets
1 mins
10B
Side Plank
2 Sets
1 mins
10C
Reverse Plank
2 Sets
1 mins
Day 3
1
Push Up
4 Sets
15-20 Reps
2
Dips Between Chairs
4 Sets
10-20 Reps
3
Row Between Chairs
4 Sets
8-12 Reps
4
Lying Leg Raise
4 Sets
10-20 Reps
5
Bent Leg Raise
4 Sets
10-20 Reps
6
Bent-over Twist
4 Sets
10-20 Reps
7
Squat (Bodyweight)
4 Sets
15-20 Reps
8
Calf Raise (Bodyweight)
4 Sets
15-20 Reps
9
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
10A
Plank
2 Sets
1 mins
10B
Side Plank
2 Sets
1 mins
10C
Reverse Plank
2 Sets
1 mins
Day 1
1
Push Up
4 Sets
15-20 Reps
2
Dips Between Chairs
4 Sets
10-20 Reps
3
Row Between Chairs
4 Sets
8-12 Reps
4
Lying Leg Raise
4 Sets
10-20 Reps
5
Bent Leg Raise
4 Sets
10-20 Reps
6
Bent-over Twist
4 Sets
10-20 Reps
7
Squat (Bodyweight)
4 Sets
15-20 Reps
8
Calf Raise (Bodyweight)
4 Sets
15-20 Reps
9
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
10A
Plank
2 Sets
1 mins
10B
Side Plank
2 Sets
1 mins
10C
Reverse Plank
2 Sets
1 mins
Day 2
1
Push Up
4 Sets
15-20 Reps
2
Dips Between Chairs
4 Sets
10-20 Reps
3
Row Between Chairs
4 Sets
8-12 Reps
4
Lying Leg Raise
4 Sets
10-20 Reps
5
Bent Leg Raise
4 Sets
10-20 Reps
6
Bent-over Twist
4 Sets
10-20 Reps
7
Squat (Bodyweight)
4 Sets
15-20 Reps
8
Calf Raise (Bodyweight)
4 Sets
15-20 Reps
9
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
10A
Plank
2 Sets
1 mins
10B
Side Plank
2 Sets
1 mins
10C
Reverse Plank
2 Sets
1 mins
Day 3
1
Push Up
4 Sets
15-20 Reps
2
Dips Between Chairs
4 Sets
10-20 Reps
3
Row Between Chairs
4 Sets
8-12 Reps
4
Lying Leg Raise
4 Sets
10-20 Reps
5
Bent Leg Raise
4 Sets
10-20 Reps
6
Bent-over Twist
4 Sets
10-20 Reps
7
Squat (Bodyweight)
4 Sets
15-20 Reps
8
Calf Raise (Bodyweight)
4 Sets
15-20 Reps
9
Chin-Up (Bodyweight)
4 Sets
8-15 Reps
10A
Plank
2 Sets
1 mins
10B
Side Plank
2 Sets
1 mins
10C
Reverse Plank
2 Sets
1 mins