General Health & Fitness · Beginner to Intermediate
This plan is designed for general health, muscle building & fat loss. It follows a Push-Pull-Legs split — one of the most proven methods for full-body development. Follow each week progressively, increasing reps or weight as you get stronger.
Training Program
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Push-Ups (wide grip) | 3 × 12 | 60s |
| Pike Push-Ups | 3 × 10 | 60s |
| Tricep Dips (chair) | 3 × 12 | 60s |
| Diamond Push-Ups | 3 × 8 | 60s |
| Shoulder Taps (plank) | 3 × 20 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bodyweight Rows (table) | 3 × 10 | 60s |
| Superman Hold | 3 × 12 | 45s |
| Reverse Snow Angels (floor) | 3 × 15 | 45s |
| Bicep Curls (water bottles/dumbbells) | 3 × 12 | 60s |
| Face Pulls (resistance band) | 3 × 15 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bodyweight Squats | 4 × 15 | 60s |
| Reverse Lunges | 3 × 12 each | 60s |
| Glute Bridges | 3 × 15 | 45s |
| Wall Sit | 3 × 45s | 60s |
| Calf Raises (stair) | 4 × 20 | 30s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Burpees | 3 × 10 | 60s |
| Plank Hold | 3 × 45s | 30s |
| Mountain Climbers | 3 × 30s | 30s |
| Leg Raises | 3 × 12 | 45s |
| Jump Squats | 3 × 10 | 60s |
| Activity | Duration | Intensity |
|---|---|---|
| Warm-up jog | 5 min | Easy |
| Sprint intervals (30s on / 30s off) | 10 min | High |
| Jump rope or skipping | 5 min | Moderate |
| Brisk walk cool-down | 5 min | Easy |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Push-Ups (wide grip) | 3 × 14 | 60s |
| Pike Push-Ups | 3 × 12 | 60s |
| Tricep Dips (chair) | 4 × 12 | 60s |
| Diamond Push-Ups | 3 × 10 | 60s |
| Shoulder Taps (plank) | 3 × 24 | 45s |
| Incline Push-Ups (elevated feet) | 3 × 10 | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bodyweight Rows | 4 × 12 | 60s |
| Superman Hold | 3 × 15 | 45s |
| Reverse Snow Angels | 3 × 18 | 45s |
| Bicep Curls | 4 × 12 | 60s |
| Face Pulls | 3 × 18 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bodyweight Squats | 4 × 18 | 60s |
| Bulgarian Split Squat | 3 × 10 each | 75s |
| Glute Bridges | 4 × 15 | 45s |
| Wall Sit | 3 × 60s | 60s |
| Calf Raises | 4 × 25 | 30s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Burpees | 4 × 10 | 60s |
| Plank Hold | 3 × 60s | 30s |
| Mountain Climbers | 3 × 40s | 30s |
| Hanging Leg Raises / Floor | 3 × 15 | 45s |
| Jump Squats | 3 × 12 | 60s |
| Exercise (Home / Gym) | Sets × Reps | Rest |
|---|---|---|
| Push-Up / Bench Press | 4 × 12 | 75s |
| Pike Push-Up / Overhead Press | 4 × 10 | 75s |
| Tricep Dips / Skull Crushers | 3 × 12 | 60s |
| Lateral Raises (light weights) | 3 × 15 | 45s |
| Close-Grip Push-Up / Tricep Pushdown | 3 × 12 | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pull-Ups / Rows (if available) | 4 × 8 | 90s |
| Dumbbell Row / Bodyweight Row | 4 × 12 | 60s |
| Rear Delt Fly | 3 × 15 | 45s |
| Bicep Curls (heavier) | 4 × 10 | 60s |
| Hammer Curls | 3 × 12 | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Goblet Squat / Barbell Squat | 4 × 12 | 90s |
| Romanian Deadlift (dumbbells) | 3 × 12 | 75s |
| Walking Lunges | 3 × 12 each | 60s |
| Single Leg Glute Bridge | 3 × 12 each | 45s |
| Jump Squats | 3 × 12 | 60s |
| Exercise | Sets × Reps |
|---|---|
| Push-Ups | 2 × 10 |
| Pike Push-Ups | 2 × 8 |
| Tricep Dips | 2 × 10 |
Fuel Your Progress
The Missing Piece
You build muscle while sleeping, not in the gym. This is non-negotiable. Prioritize it above everything else.
Add 1–2 reps or slightly more weight each week. Without this, your body has no reason to change.
Focus on hip flexors, chest, and hamstrings. Reduces injury risk and improves performance dramatically.
Skipping rest days · Not eating enough protein · Training with poor form · Comparing your Week 1 to someone's Year 3.
This generic plan is a great start — but a plan built around YOUR body, YOUR schedule, and YOUR goals will get you results 3x faster.
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