Intermediate54 days24 workouts

No-Equipment Home Workout Program — Intermediate

An 8-week program for those who have mastered basic home workouts: 3 workouts a week (Mon/Wed/Fri), 24 workouts, bodyweight only. Burpees, diamond push-ups, squats, planks and abs across three workouts: full body, upper body & core, legs & core. 5–6 exercises of 12–15 reps (fewer for burpees and diamond push-ups); add 1 rep every week, 4 sets instead of 3 from week 5.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 15 sets

Week 1, Mon — Full Body

Burpees
Legs
- 10 reps
- 10 reps
- 10 reps
Squats
Legs
- 12 reps
- 12 reps
- 12 reps
Push-Ups
Chest
- 12 reps
- 12 reps
- 12 reps
Планка прыжки ноги в стороны
Legs
- 12 reps
- 12 reps
- 12 reps
Sit-Up
Abs
- 12 reps
- 12 reps
- 12 reps

Locked: 23 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 35 exercises · 15 sets

Push-Ups — Chest
Diamond Push-Ups — Chest
Back Extension (Reverse Hyper) — Back
Планка подъем ног вверх — Legs
Sit-Up — Abs

Day 56 exercises · 18 sets

Squats — Legs
Подъем на носках — Legs
Планка подъем ног вверх — Legs
Burpees — Legs
Back Extension (Reverse Hyper) — Back
Планка прыжки ноги в стороны — Legs

Day 85 exercises · 15 sets

Burpees — Legs
Squats — Legs
Push-Ups — Chest
Планка прыжки ноги в стороны — Legs
Sit-Up — Abs

Day 105 exercises · 15 sets

Push-Ups — Chest
Diamond Push-Ups — Chest
Back Extension (Reverse Hyper) — Back
Планка подъем ног вверх — Legs
Sit-Up — Abs

Day 126 exercises · 18 sets

Squats — Legs
Подъем на носках — Legs
Планка подъем ног вверх — Legs
Burpees — Legs
Back Extension (Reverse Hyper) — Back
Планка прыжки ноги в стороны — Legs

Day 155 exercises · 15 sets

Burpees — Legs
Squats — Legs
Push-Ups — Chest
Планка прыжки ноги в стороны — Legs
Sit-Up — Abs

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No-Equipment Home Workout Program — Intermediate | Training plans | Workouter