Home bodyweight programme: workouts and progression

Choose the workload and fit it into the week

Select a manageable set of tasks from the table, not every advanced illustration. Two or three non-consecutive sessions are possible arrangements, with fewer sets when starting. The table is per session; multiplying it across days multiplies the work. The abdominal drawing-in row is optional practice, not a required muscle-building set or a fat-loss method.

Practical movement and setup cues

Choose an appropriate push-up, air squat or supported split squat, and a manageable plank or hollow hold. The example replaces chair dips with a controlled close-grip push-up. An optional inverted row needs equipment intended to support it; omit that task rather than improvising a table or chair arrangement.

What the cited evidence does and does not establish

The cited push-up trials tested particular loaded or adjusted conditions over short periods. They do not validate every exercise here or show that the complete plan produces the same results as every gym programme.

Home workout example

Quantities are per occurrence of this table unless the heading explicitly describes a weekly distribution. Choose the appropriate example; do not combine every option.

Illustrative progression: adapt the pace

The weeks illustrate a possible sequence, not a required pace or guaranteed outcome. A weight increment must be manageable for the equipment and exercise.

Effort, rest and optional methods

For the RIR-based strength scale, RPE 8 means roughly two further valid repetitions seemed possible. RPE for a timed hold is only a broad effort description, not a precise repetition conversion. Use the RPE guide to keep the scales distinct.

Warm up with relevant lighter practice, as described in the warm-up guide. Rest enough to repeat the intended movement; the listed intervals are examples, not universal biological limits.

A back-off set follows a heavier set with a manageable reduction in load. A cluster divides a set into mini-blocks separated by a short rest. Rest-pause or drop sets add work beyond the first block. These are optional higher-demand methods and need a suitable setup and finish; they are not required to progress.

Progress while keeping the task comparable

Record the exercise, support or machine settings, range, load, repetitions and effort. Build within a chosen repetition range, then consider a manageable increment when the existing work is repeatable. A change of exercise or tempo needs a new comparison.

If recovery or performance worsens across several sessions, review total work, rest and the rest of the week before adding more sets. Stop for sharp pain and seek individual advice for persistent symptoms rather than using a programme table as rehabilitation.

Use one programme structure as the main plan, rather than adding every linked muscle-specific page on top. Browse the programme collection to compare schedules and the exercise collection for available movement guides.

Illustrated movement examples

The original illustrations are retained. Furniture shown in an image is not proof of a suitable load-bearing support; choose purpose-built equipment and the controlled setup described above.

Movement example 1

Movement example 2

Movement example 3

Movement example 4

Movement example 5

Movement example 6

Movement example 7

Movement example 8

Movement example 9

Movement example 10

Movement example 11

Movement example 12

Movement example 13