7-Day Workout Programs
3 levels × home or gym × 7 days. Each program has a different workout every day — zero repeats within a week. Pick a program, then tap a day to see the exercises.
Full-body focused week using only bodyweight. Designed for 20-60, all fitness levels. Rest when needed.
This week
Mon~30 min
Push
2 ex · Wall Push-Up, Dead Bug
Tue~30 min
Pull / Posterior
2 ex · Glute Bridge, Bird Dog
Wed~35 min
Legs + Core
2 ex · Bodyweight Squat, Reverse Lunge
Thu~25 min
Cardio
1 ex · Standing March
Fri~40 min
Full Body
3 ex · Incline Push-Up (on table), Step-Ups, Forearm Plank
Sat~40 min
Strong + Accessory
2 ex · Sumo Squat, High Knees (Slow)
Sun~20 min
Active Recovery
1 ex · Full-Body Stretch
Mon — Push · ~30 min
1
Wall Push-Up
Stand arm-length from wall · Hands shoulder-width · Lower chest to wall
3 × 8–12
rest 60s
2
Dead Bug
Back flat to floor · Opposite arm + leg extend · Return with control
3 × 10 each side
rest 45s