WORKOUT

Home basics A

Start with bodyweight movements and leave room to adjust each set.

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Home basics A

2 sets × 8–12
75s rest · Bodyweight
2 sets × 8–12
75s rest · Bodyweight
2 sets × 8–12
75s rest · Bodyweight
2 sets × 8–12
75s rest · Bodyweight
2 sets × 20–30 sec
75s rest · Bodyweight

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Workout summary

5Exercises

10Total sets

9Muscle groups

Volume by muscle

Shoulders2 weighted sets
0 primary · 4 supporting
Chest2 weighted sets
2 primary · 0 supporting
Triceps1 weighted sets
0 primary · 2 supporting
Abs6 weighted sets
2 primary · 8 supporting
Obliques1 weighted sets
0 primary · 2 supporting
Lower back2 weighted sets
2 primary · 0 supporting
Glutes5 weighted sets
2 primary · 6 supporting
Quads2 weighted sets
2 primary · 0 supporting
Hamstrings1 weighted sets
0 primary · 2 supporting

Planned volume = primary sets + ½ supporting sets. This is a planning guide, not measured fatigue or completed training. Estimated time: 19 min, allowing 45 seconds per set, your rest targets and a minute per exercise for transitions.

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Home basics A

Home basics A