Home Strength · Weekly plan

Push

Chest · shoulders · triceps

Monday

Push-ups

Body in one line; lower chest between hands. Elevate hands if needed.

3 × 8–15 Band chest press

Anchor behind at chest height; press forward without shrugging.

3 × 10–15 Band overhead press

Stand on band, ribs stacked; press smoothly overhead.

2 × 10–15 Band triceps pressdown

Anchor high; keep elbows close and extend fully with control.

2 × 12–20

Rest 60–90 sec between sets0 / 4 done

Pull

Back · rear shoulders · biceps

Tuesday

Door-anchor lat pulldown

Anchor high; pull elbows toward ribs, then return slowly overhead.

3 × 10–15 Band row

Anchor at mid-chest; draw elbows back, pause, avoid leaning.

3 × 10–15 Band face pull

Anchor near eye level; pull toward face, elbows high, squeeze gently.

2 × 12–20 Band biceps curl

Stand on band; keep upper arms still and lower for 2–3 seconds.

2 × 10–15

Rest 60–90 sec between sets0 / 4 done

Legs & core A

Single-leg strength · trunk

Wednesday

Bulgarian split squat

Rear foot supported; descend under control, front knee tracks toes.

3 × 8–15 / leg Band Romanian deadlift

Stand on band; push hips back with a soft knee bend and flat back.

3 × 10–15 Glute bridge

Feet planted; lift hips by squeezing glutes, don't arch your low back.

2 × 12–20 Leg raise

Brace first; bend knees if your back lifts from the floor.

2 × 8–15

Rest 60–90 sec; alternate legs0 / 4 done

Upper body

Balanced push + pull

Thursday

Push-ups

Use a variation that keeps reps smooth and your body aligned.

3 × 8–15 Door-anchor lat pulldown

Pull elbows down toward your sides; resist the band's return.

3 × 10–15 Band chest press

Anchor behind at chest height; keep wrists straight.

2 × 10–15 Band face pull

Pull toward eye level with a relaxed neck and steady torso.

2 × 12–20 Band curl + triceps pressdown

Alternate the two moves; controlled reps, elbows stay near your sides.

2 × 10–15 each

Rest 45–75 sec between moves0 / 5 done

Legs & core B

Leg volume · trunk control

Friday

Bulgarian split squat

Choose a smooth range; stay tall and keep pressure through the whole front foot.

3 × 8–15 / leg Band good morning

Band under feet and across shoulders; hinge at hips with a long spine.

3 × 10–15 Reverse lunge

Step back softly; lower only as far as you can stay balanced.

2 × 8–12 / leg Bicycle crunch

Move slowly; rotate ribs toward opposite knee without pulling your neck.

2 × 8–12 / side

Rest 60–90 sec; alternate legs0 / 4 done

Build strength
at home.

The week

Push

Pull

Legs & core A

Upper body

Legs & core B

Saturday & Sunday · recover

Keep it safe & keep progressing

⏱ A 20–30 minute flow

↗ Progress, one step at a time

🚪 Check the anchor every time

✳ Use a comfortable range

Build strengthat home.

The week

Push

Pull

Legs & core A

Upper body

Legs & core B

Saturday & Sunday · recover

Keep it safe & keep progressing

⏱ A 20–30 minute flow

↗ Progress, one step at a time

🚪 Check the anchor every time

✳ Use a comfortable range

Build strength
at home.