Home Minimalist Strength
A very basic program using minimal equipment for full-body strength building at home.
3 days a week · 6 weeks · Beginner · day 1 free, the rest with Pro
Day 1 - Full Body — Push, Pull, Legs, Core
- Squats (Bodyweight): 3 × 15-20, rest 1 min
- Push Ups (to knees if needed): 3 × 8-12, rest 1 min
- Table Rows (or Resistance Band Rows): 3 × 10-15, rest 1 min (Use a sturdy table or door frame.)
- Lunges (Bodyweight): 3 × 10-12 (each leg), rest 1 min
- Plank: 3 × 45 seconds, rest 1 min
Day 2 - Rest — Recovery
Rest day.
Day 3 - Full Body — Push, Pull, Legs, Core
5 exercises (Pro).
Day 4 - Rest — Recovery
Rest day.
Day 5 - Full Body — Push, Pull, Legs, Core
5 exercises (Pro).
Run day 1 with no account