Plans
Beginner
General Fitness
Home Minimal
No gym required. Bodyweight and optional dumbbells — four efficient sessions for busy schedules.
4 days / week · 6 weeks~30 min / session
Muscle targeting
What this plan trains
Body map
Relative emphasis across the full program
Front
Back
Muscle load
Primary ×2 + secondary ×1 set weight
Coreprimary
100%Legssecondary
68%Shoulderssecondary
44%Backsecondary
36%Armssecondary
32%Chestsecondary
29%Full Body
20%Cardiosecondary
34%Sets by day
Training days · 0% coverage · 0 sessions
Front
Back
Shouldersprimary
100%Coreprimary
100%Backprimary
98%Chestsecondary
65%Armssecondary
51%- Push-Up4 × AMRAP · 60s rest
Chest · +Shoulders, Arms, Core
- Single-Arm Dumbbell Row3 × 10 / arm · 60s rest
Back · +Arms, Core
- Band Pull-Apart3 × 20 · 30s rest
Shoulders · Back
- Front Plank3 × 40s · 40s rest
Core · +Shoulders