Couch to Gym (4-Week)
Complete beginners welcome. Build confidence and habits with light, simple workouts.
Frequency: 3x / week · Duration: 4 weeks · Workout: ~25 min · Level: Beginner
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
3 training days, 15 exercises across the week (12 different ones), 45 sets in total in the 8-15 rep range, resting about 60s between them.
Built around Bodyweight Squat (6 sets across 2 days), DB Row (6 sets across 2 days) and Plank (6 sets across 2 days).
Goals: General Fitness, Home Training
Equipment: Bodyweight, Minimal, Dumbbells
Weekly Schedule
Day 1 — Full Body
- Bodyweight Squat: 3 × 10, rest 1 min
- Knee Push-up: 3 × 8, rest 1 min
- DB Row: 3 × 10/side, rest 1 min
- Glute Bridge: 3 × 15, rest 1 min
- Plank: 3 × 20s, rest 1 min
Day 2 — Full Body
5 exercises (Pro).
Day 3 — Full Body
5 exercises (Pro).
Progression Guidance
Add 1 rep per set each session.