Home Based Workout Program

FROM COUCH
TO
MOVEMENT

A 4-week program for a complete Beginner. No gym subscription needed. No equipment required. Just you, your space, and consistency.

4
Weeks
3x
Per week
30-35
Min / session
Scroll
Overview of the Program

The program below is a very basic level training guide for someone who has never trained or gone to the gym. The exercises mentioned are all bodyweight, and each workout session would take an estimated 30-35 mins.

You will be working out for 3 days a week, with rest days or optional walk days in between. By Week 4, you shall be moving well enough to hop onto my Group Session Program or any other Training Program.

🏠
No Equipment
Everything done with just your bodyweight at home.
📈
Progressive
Each week gets slightly harder to keep you growing.
⏱️
30-35 Min Max
Short, focused sessions that actually fit your life.
💪
Full Body
Legs, core, upper body — all covered every week.

Week 01

Overview: The focus of this Week is to get the hang of how the workout is written and what the movements feel like. Please do watch the demo videos each day before you start.

Day 01, 03 and 05 you will perform each exercise individually, complete the prescribed reps and sets. And on the other days you will be resting. On some rest days you'll see that you have an option to either rest or go for a small walk.

01
Monday — Full Body A
Workout day · ~25 min
Active
+
🦵
Bodyweight Squat to Chair
Sit back toward the chair, touch it lightly, then stand. Chest up, knees tracking over toes.
3 sets
6-8 reps
🧘
Bird Dog
On hands & knees, extend opposite arm & leg slowly. Hold 2 sec, return with control.
3 sets
5 each side
💪
Wall Push-Ups
Hands flat on wall, lean in and push back. Keep your body in a straight line.
3 sets
6-8 reps
02
Tuesday — Rest
Recovery day
Rest
+

Take the day off. Go for a walk if you like. Let your muscles recover — that's when growth happens.

03
Wednesday — Full Body B
Workout day · ~25 min
Active
+
🦵
Standing Marches
Lift knees alternately to hip height, stay tall and controlled. Good warm-up movement.
3 sets
20 reps (10 each side)
🦵
Reverse Lunge with Chair
Hold the chair for balance, step back and lower your knee toward the floor, return to start.
3 sets
6-8 each leg
🧘
Dead Bug Hold
Lie on back, arms up, knees at 90°. Press low back flat to floor and hold. Breathe steadily.
3 sets
15-25 sec hold
04
Thursday — Rest
Recovery day
Rest
+

Another recovery day. Stretch, hydrate, and get good sleep tonight.

05
Friday — Full Body C
Workout day · ~25 min
Active
+
🦵
Glute Bridge
Drive hips up and hold for 5 seconds at the top before lowering. Squeeze glutes throughout.
3 sets
6-8 reps · 5 sec hold
💪
Wall Tricep Extensions
Hands on wall, elbows bend to lower forearms toward wall, press back out. Keep elbows tucked.
3 sets
8-12 reps
🧘
Quarter Sit-Ups
Lie on back, knees bent. Lift shoulders just off the floor — no need to come all the way up.
3 sets
10 reps
67
Weekend — Full Rest
Sat & Sun
Rest
+

You've earned it. Optional: a gentle 20-min walk or light stretching on Saturday.

Week 02

You have an extra exercise each day this week to perform for prescribed Sets and Reps.

01
Monday — Full Body A
Workout day · ~30 min
Active
+
🦵
Bodyweight Squat to Chair
Sit back toward the chair, touch it lightly, then stand. Chest up, knees tracking over toes.
3 sets
6-10 reps
🧘
Bird Dog
On hands & knees, extend opposite arm & leg slowly. Hold 2 sec, return with control.
3 sets
5 each side
💪
Wall Push-Ups
Hands flat on wall, lean in and push back. Keep your body in a straight line.
3 sets
6-10 reps
🦵
Bodyweight Romanian Deadlift
Hinge at the hips, soft bend in knees, lower hands down your legs — feel the hamstring stretch.
3 sets
6-8 reps
02
Tuesday — Rest
Recovery day
Rest
+

Recovery is training. Keep moving with a light walk if you want.

03
Wednesday — Full Body B
Workout day · ~30 min
Active
+
🦵
Standing Marches
Lift knees alternately to hip height, stay tall and controlled.
3 sets
20 reps (10 each side)
🦵
Split Squat with Chair
Hold chair for balance, lower back knee toward floor, drive through front foot to stand.
3 sets
6-8 each leg
🧘
Dead Bug Hold
Lie on back, arms up, knees at 90°. Press low back flat to floor and hold. Breathe steadily.
3 sets
15-25 sec hold
🧘
Side Plank
Elbow under shoulder, hips stacked, hold steady. Don't let hips sag.
3 sets
10-15 sec/side
💪
Elevated No Pushup Burpee
Hands on an elevated surface, step or jump feet back and in — no push-up required.
3 sets
8-12 reps
04
Thursday — Rest
Recovery day
Rest
+

Hydrate well. Notice how your body is already changing.

05
Friday — Full Body C
Workout day · ~30 min
Active
+
🦵
Wall Sits
Back flat on wall, thighs parallel to floor. Hold steady and breathe.
2-3 sets
15-25 sec hold
🦵
Glute Bridge Marches
Hold the bridge position and alternate lifting each foot off the floor. Keep hips level throughout.
3 sets
8-12 reps/leg
🧘
Tall Plank
Arms fully extended, hands under shoulders, straight body line. Don't let hips sag or rise.
3 sets
25-35 sec hold
💪
Wall Tricep Extensions
Hands on wall, elbows bend to lower forearms toward wall, press back out. Keep elbows tucked.
3 sets
8-12 reps
🧘
Quarter Sit-Ups
Lie on back, knees bent. Lift shoulders just off the floor — no need to come all the way up.
3 sets
10 reps
67
Weekend — Full Rest
Sat & Sun
Rest
+

Two weeks done. You're already in the top 10% of people who started something and kept going.

Week 03

This week we bring in some new movements and for Day 05, we have programmed exercises along with a 3 Round Circuit.

01
Monday — Full Body A
Workout day · ~30 min
Active
+
🦵
Bodyweight Squat to Chair
Sit back toward the chair, touch it lightly, then stand. Chest up, knees tracking over toes.
3 sets
8-12 reps
🧘
Bird Dog
On hands & knees, extend opposite arm & leg slowly. Hold 2 sec, return with control.
3 sets
8 each side
💪
Wall Push-Ups
Hands flat on wall, lean in and push back. Keep your body in a straight line.
3 sets
8-12 reps
🦵
Bodyweight Romanian Deadlift
Hinge at the hips, soft bend in knees, lower hands down your legs — feel the hamstring stretch.
3 sets
6-8 reps
02
Tuesday — Rest
Recovery day
Rest
+

Legs might be sore. Walk it out gently. That's normal at week 3.

03
Wednesday — Full Body B
Workout day · ~30 min
Active
+
🦵
Elevated Step Ups
Use any elevated surface — step up with one foot, drive knee up, step back down slowly.
3 sets
8-12 each leg
🧘
Dead Bugs
Lie on back, extend opposite arm & leg slowly while keeping low back pressed to floor.
3 sets
6-8 reps/side
🧘
Side Plank
Elbow under shoulder, hips stacked, hold steady. Don't let hips sag.
3 sets
10-15 sec/side
💪
Elevated No Pushup Burpee
Hands on an elevated surface, step or jump feet back and in — no push-up required.
3 sets
8-12 reps
04
Thursday — Rest
Recovery day
Rest
+

Halfway through week 3. You're doing better than you think.

05
Friday — Full Body C
Workout day · ~30 min
Active
+
🦵
Glute Bridge Walkout
From bridge position, walk feet out one step at a time and back in. Keep hips up throughout.
3 sets
5-7 reps
🧘
Tall Plank
Arms fully extended, hands under shoulders, straight body line. Don't let hips sag or rise.
3 sets
25-35 sec hold
💪
Wall Tricep Extensions
Hands on wall, elbows bend to lower forearms toward wall, press back out. Keep elbows tucked.
3 sets
8-12 reps
🧘
Quarter Sit-Ups
Lie on back, knees bent. Lift shoulders just off the floor — no need to come all the way up.
3 sets
15 reps
67
Weekend — Full Rest
Sat & Sun
Rest
+

3 weeks done. One more to go. You're not the same person who started.

Week 04

Final week. I am proud of the commitment and hard work that you have put in each week. Also try to get those optional Walks in on Rest Days to get some extra Fitness in.

01
Monday — Full Body A
Workout day · ~30 min
Active
+
🦵
Bodyweight Squat to Chair
Sit back toward the chair, touch it lightly, then stand. Chest up, knees tracking over toes.
3 sets
15-20 reps
🧘
Bird Dog
On hands & knees, extend opposite arm & leg slowly. Hold 2 sec, return with control.
3 sets
8 each side
🧘
Elbow Plank Hold
Forearms on floor, straight body line from head to heels. Breathe steadily, don't hold your breath.
3 sets
30-45 sec hold
💪
Wall Push-Ups
Hands flat on wall, lean in and push back. Keep your body in a straight line.
3 sets
10-15 reps
🦵
Bodyweight Romanian Deadlift
Hinge at the hips, soft bend in knees, lower hands down your legs — feel the hamstring stretch.
3 sets
6-8 reps
02
Tuesday — Rest
Recovery day
Rest
+

Last recovery Tuesday of the program. You're almost there.

03
Wednesday — Full Body B
Workout day · ~30 min
Active
+
🧘
Tall Plank Toe Touch
From tall plank, lift one hand and tap the opposite foot. Keep hips stable, don't rotate.
3 sets
8-12 reps/side
🦵
Elevated Step Ups
Use any elevated surface — step up with one foot, drive knee up, step back down slowly.
3 sets
12 each leg
🧘
Dead Bugs
Lie on back, extend opposite arm & leg slowly while keeping low back pressed to floor.
3 sets
6-8 reps/side
🧘
Side Plank Rotations
From side plank, rotate your top arm under your body and back up. Controlled movement.
3 sets
6-8 reps/side
04
Thursday — Rest
Recovery day
Rest
+

Last rest day. Prepare mentally for Friday — your final workout.

05
Friday — Final Workout 🔥
Workout day · ~30 min
Final
+
🦵
Single Leg Glute Bridge
One leg extended, drive hips up on the other. Hold briefly at top, lower with control.
3 sets
10-15 reps/leg
🧘
Tall Plank
Arms fully extended, hands under shoulders, straight body line. Don't let hips sag or rise.
3 sets
35-45 sec hold
💪
Wall Tricep Extensions
Hands on wall, elbows bend to lower forearms toward wall, press back out. Keep elbows tucked.
3 sets
10-15 reps
3 Rounds to finish 🔥
💪
Elevated No Pushup Burpee
Hands on an elevated surface, step or jump feet back and in — no push-up required.
8 reps
per round
🧘
Quarter Sit-Ups
Lie on back, knees bent. Lift shoulders just off the floor — no need to come all the way up.
15 reps
per round
67
Weekend — Celebrate 🎉
You finished!
Done
+

You completed 4 weeks. 12 workouts. Over 100 sets. You showed up when it was hard — that's the whole game. Share your win. Start Week 1 again with more reps. You're no longer a beginner.

Tips for Success

Make It Stick

1
Warm up for 5 minutes first. March in place, arm circles, hip rotations. Cold muscles get injured easier.
2
Form before speed. Slow down until the movement feels natural. Speed comes later — bad habits stay forever.
3
Rest days are non-negotiable. Muscle is built during recovery, not during the workout itself. Skip rest = slower progress.
4
Track your sets. Keep a note on your phone. Seeing the numbers add up week by week is motivating.
5
Done is better than perfect. A shorter workout beats no workout. Even 15 minutes counts — just show up.