Free Program
8-Week Home Workout Program
A complete 8-week home training program — no complex equipment needed — designed to build muscle, burn fat, and improve overall fitness.
Duration
8 Weeks
Session length
35-45 min
Location
At home
Equipment
Backpack / chair
Program Rules
- 1Warm up 5-10 minutes before every session.
- 2Rest 60-90 seconds between sets.
- 3Progressively add reps or resistance every week (Progressive Overload).
- 4Drink 2-3 L of water daily and sleep 7-8 hours.
- 5Nutrition is 80% of results — hit your calorie and protein targets.
- 6Take at least one full rest day per week — recovery builds muscle.
Do
- • Master the form before increasing volume.
- • Track your sessions weekly to measure progress.
- • Have a protein-rich meal within 1 hour post-workout.
Avoid
- • Don't skip warm-up or cooldown.
- • Don't train the same muscle group daily.
- • Don't rely on motivation — follow the schedule.
Weekly Split — Muscle Groups
Sunday
Chest + Triceps
- Push-ups × 4
- Incline Push-ups × 3
- Chair Dips × 3
- Diamond Push-ups × 3
Monday
Back + Biceps
- Superman Hold × 4
- Table Rows × 4
- Reverse Snow Angel × 3
- Backpack Curls × 3
Tuesday
Active Recovery (walk / mobility)
- Walk 30-45 min
- Full-body stretch 10 min
Wednesday
Legs + Glutes
- Bodyweight Squats × 4
- Reverse Lunges × 4
- Glute Bridges × 4
- Wall Sit × 3
Thursday
Shoulders + Core
- Pike Push-ups × 4
- Lateral Raise (backpack) × 3
- Plank × 4
- Leg Raises × 4
Friday
Full Body + Cardio
- Burpees × 4
- Mountain Climbers × 4
- Jump Squats × 3
- Push-ups × 3
Saturday
Full Rest
- Sleep + nutrition focus
Weekly Progression Tracker
| Week | Target | Sets × Reps | Your notes |
|---|---|---|---|
| Week 1 | Learn the movements | 3 × 8-10 | ___ |
| Week 2 | Add reps | 3 × 10-12 | ___ |
| Week 3 | Add a set | 4 × 10-12 | ___ |
| Week 4 | Intensify | 4 × 12-15 | ___ |
| Week 5 | Add tempo | 4 × 10 slow | ___ |
| Week 6 | Add resistance (backpack) | 4 × 10-12 | ___ |
| Week 7 | High intensity week | 5 × 10-12 | ___ |
| Week 8 | Performance test | AMRAP | ___ |
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