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Home workout no equipment 30 days
Bulking
Advanced
Body
Plan Details
The Home workout no equipment 30 days routine is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
too many costom exercise
Routine detail
Day 1
Back and shoulder advanced
Est. 98 min
17 exercises
jumping jacks
3 Sets x 8 Reps
Assisted Hyperextension
3 Sets x 8 Reps
pike push up
3 Sets x 8 Reps
reverse push ups
3 Sets x 8 Reps
inchworms
3 Sets x 8 Reps
Cross-Leg Side Stretch (Supine)
3 Sets x 8 Reps
Cross-Leg Side Stretch (Supine)
3 Sets x 8 Reps
Assisted Hyperextension
3 Sets x 8 Reps
pike push up
3 Sets x 8 Reps
inchworms
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
supine push up
3 Sets x 8 Reps
floor y stretch
3 Sets x 8 Reps
supine push up
3 Sets x 8 Reps
reverse push ups
3 Sets x 8 Reps
reverse snow angels
3 Sets x 8 Reps
Child's Pose
3 Sets
Day 2
arm advanced
Est. 199 min
25 exercises
Arm Circles
3 Sets x 8 Reps
arm circles counter cloakwise
3 Sets
Jump Rope
1 Set
leg barrel left
3 Sets x 8 Reps
leg barrel right
3 Sets x 8 Reps
burpees
3 Sets x 8 Reps
arm curls right
3 Sets x 8 Reps
arm curls left
3 Sets x 8 Reps
floor dips
3 Sets x 8 Reps
altrenating hooks
3 Sets
Plyo Push-Up
3 Sets x 8 Reps
shoulder gators
3 Sets x 8 Reps
burpees
3 Sets x 8 Reps
arm curls left
3 Sets x 8 Reps
arm curls right
3 Sets x 8 Reps
soilders push up
3 Sets x 8 Reps
door way curls left
3 Sets x 8 Reps
door way curls right
3 Sets x 8 Reps
modified push up
3 Sets x 8 Reps
chest press pulse
3 Sets x 8 Reps
push up and rotation
3 Sets x 8 Reps
triceps left
3 Sets x 8 Reps
triceps right
3 Sets x 8 Reps
shoulder curls right
3 Sets x 8 Reps
shoulder curls left
3 Sets x 8 Reps
Day 3
Leg advanced
Est. 110 min
19 exercises
burpees
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
bottom leg lift left
3 Sets x 8 Reps
bottom leg lift right
3 Sets x 8 Reps
crusty lunges
3 Sets x 8 Reps
side leg circles right
3 Sets x 8 Reps
side leg circles left
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
wall sit
3 Sets
quad strecth with wall left
3 Sets
quad strecth with wall right
3 Sets
leaning stretcher raises
3 Sets x 8 Reps
wall raising calf left
3 Sets x 8 Reps
wall raising calf right
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
butterfly strecth
3 Sets
Day 4
chest advanced
Est. 92 min
16 exercises
jumping jacks
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
burpees
3 Sets x 8 Reps
straged pushups
3 Sets x 8 Reps
hindu push up
3 Sets x 8 Reps
push up and rotation
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
box push up
3 Sets x 8 Reps
hindu push up
3 Sets x 8 Reps
spider man push up
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
burpees
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
cobra strectch
3 Sets
chest stretch
3 Sets
Day 5
Abs advanced
Est. 122 min
21 exercises
jumping jacks
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Side Bridge
3 Sets
Side Bridge
3 Sets
Frog Sit-Up
3 Sets x 8 Reps
bicycle crunches
3 Sets x 8 Reps
left side plank
3 Sets
right side plank
3 Sets
V-Up
3 Sets x 8 Reps
push up and rotation
3 Sets x 8 Reps
Russian twist
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
butt bridge
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
crossover
3 Sets x 8 Reps
push up and rotation
3 Sets x 8 Reps
Plank
3 Sets
cobra strectch
3 Sets
spine strech left
3 Sets
spine stretch right
3 Sets
