Home, 3 days
Three sessions on alternate days with no equipment at all: push-ups, squats, lunges, glute bridges, planks and burpees. All you need is a mat and a bit of floor.
No equipment at all: push-ups, legs, glutes and a plank.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Push-ups Bodyweight |
3 × 10–20 | 90 s |
| Bodyweight squat Bodyweight |
3 × 15–25 | 60 s |
| Glute bridge Bodyweight |
3 × 12–20 | 60 s |
| Plank Bodyweight |
3 × 8–12 | 105 s |
The second home day: triceps, lunges and back work without weights.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Close-grip push-ups Bodyweight |
3 × 8–16 | 90 s |
| Lunges Dumbbells |
3 × 8–12 | 105 s |
| Superman Bodyweight |
3 × 12–20 | 60 s |
| Reverse crunch Bodyweight |
3 × 12–20 | 60 s |
The third home day, a bit harder: burpees, triceps and obliques.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Burpees Bodyweight |
3 × 8–15 | 90 s |
| Bench dips Bodyweight |
3 × 10–18 | 75 s |
| Bodyweight squat Bodyweight |
3 × 15–25 | 60 s |
| Side plank Bodyweight |
3 × 1–3 | 60 s |
A synergist counts as half a set, and a set is counted once per muscle group — the same way the log’s stats count it.
Anyone training at home, on the road or not ready for a gym yet. It also works as a warm-up for the gym: the basic movement patterns are the same.
Every exercise has a rep range. Until you hit the top of it in all sets, add a rep; once you do, add a small step of weight and drop back to the bottom of the range. That’s double progression, and the log suggests it for you.
When the reps pile up, make it harder rather than longer: a three-second lowering, a pause at the bottom, a tougher push-up variation.
This plan is already in the log among the ready-made ones and takes one tap to start. From there GymAssist remembers your last session, tells you when to add weight and shows load and recovery on a muscle map. In the browser and in Telegram, nothing to install.
Free forever for the first 500
