WorkoutBeginner

30-Day Bodyweight Reset

30 days 4 sessions/week

BodyweightHome WorkoutBeginner

About This Plan

No-equipment bodyweight routine you can do anywhere. 4 sessions per week, progressively increases volume.

What You'll Get

Structured 30 days training program
4 workouts per week with rest days
Progressive overload and periodization built in
Exercise demonstrations and form cues
Warm-up and cool-down routines

Plan Overview

Category: Workout
Duration: 30 days
Level: Beginner
Sessions/Week: 4

Day-by-Day Schedule

7 days planned. Click any item to see the full demo or recipe.

Day 1

Upper body

band close-grip push-up

4 × 8-12 · 60s rest

chest tap push-up (male)

3 × 6-10 · 60s rest

assisted triceps dip (kneeling)

3 × 10 · 60s rest

front plank with twist

3 × 30s · 30s rest

Day 2

Lower body

band squat

4 × 15 · 60s rest

barbell lunge

3 × 10 ea · 75s rest

band stiff leg deadlift

3 × 12 · 60s rest

alternate heel touchers

3 × 20 · 30s rest

Day 3

Rest

Day 4

Cardio + core

burpee

4 × 10 · 60s rest

bear crawl

3 × 40s · 45s rest

3/4 sit-up

3 × 15 · 30s rest

high knee against wall

3 × 30s · 30s rest

Day 5

Rest

Day 6

Full body

band close-grip push-up

3 × AMRAP · 60s rest

band squat

3 × 20 · 60s rest

front plank with twist

3 × 45s · 30s rest

burpee

3 × 8 · 90s rest

Day 7

Active rest

Rest

Long walk or yoga flow.

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