Program Description
Transform your fitness routine with this 4-week program designed to build full-body strength without any equipment. Perfect for beginners, this plan features 12 workouts spread across four weeks, each lasting around 30 minutes. You'll engage in essential bodyweight exercises like squats, lunges, and push-ups, targeting all major muscle groups while improving your endurance and stability. Get ready to challenge yourself and see real progress in your strength journey—all from the comfort of your home!
Program Overview
- LevelBeginner
- GoalBodyweight Fitness
- EquipmentAt Home
- Program Length4 weeks
- Time Per Workout30 minutes
- CreatedAug 11, 2025 05:15
- Last EditedSep 22, 2025 04:52
Summary
Transform your fitness routine with this 4-week, no-equipment full-body strength program designed for all fitness levels. Comprising three sessions per week, you'll engage in a variety of bodyweight exercises like squats, push-ups, and lunges that target major muscle groups, building strength and endurance without the need for a gym. Each workout is structured to maximize your time and results, making it easy to fit into your busy schedule. Get ready to sculpt your body and boost your confidence from the comfort of your own home!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.2%
Glutes
16.8%
Chest
13.7%
Abs
11.7%
Triceps
11%
Hamstrings
10.3%
Front Delts
8.2%
Lower Back
6.2%
Adductors
3.8%
Forearms
1%
