Sample beginner week
This table is a real week produced by the app's plan engine for a beginner. After sign-up it adapts to your level, goal, available days and health notes.
| Day | Focus | Exercises |
|---|
| Monday | Full Body A — Foundation Strength | - Controlled Bodyweight Squat: 2 sets × 10-14, 90s rest
- Incline Push-Up: 2 sets × 8-14, 90s rest
- Prone Lat Pulldown: 2 sets × 12-17, 75s rest
- Glute Bridge: 2 sets × 12-17, 75s rest
- Dead Bug: 2 sets × 6-10/side, 60s rest
|
|---|
| Tuesday | Rest day | - 20-30 min easy walk (optional): 1 set × 20-30 min
|
|---|
| Wednesday | Full Body B — Unilateral Control | - Supported Reverse Lunge: 2 sets × 6-10/side, 90s rest
- Knee or Standard Push-Up: 2 sets × 8-14, 90s rest
- Prone Y-T-W: 2 sets × 6/letter, 75s rest
- Single-Leg Glute Bridge: 2 sets × 8-12/side, 75s rest
- Bird Dog: 2 sets × 8/side, 60s rest
|
|---|
| Thursday | Rest day | - 20-30 min easy walk (optional): 1 set × 20-30 min
|
|---|
| Friday | Full Body C — Tempo and Balance | - Split Squat: 2 sets × 8-12/side, 90s rest
- Pike Push-Up: 2 sets × 8-12, 90s rest
- Reverse Snow Angel: 2 sets × 12-17, 75s rest
- Single-Leg Calf Raise: 2 sets × 12-20/side, 60s rest
- Side Plank: 2 sets × 15-30 s/side, 60s rest
|
|---|
| Saturday | Rest day | - 20-30 min easy walk (optional): 1 set × 20-30 min
|
|---|
| Sunday | Rest day | - 20-30 min easy walk (optional): 1 set × 20-30 min
|
|---|
How it progresses: once you reach the top of the rep range with control for two weeks, the next phase adds sets, slows the tempo or moves to a harder variation. Pain swaps the movement for an easier version.
What you get
Movement patterns first
Push, squat, hinge, single-leg, core and safe pulling alternatives create a balanced base.
Progression that makes sense
Increase repetitions, range, tempo or variation only when the current level is controlled.
Recovery supports growth
Protein, energy intake, sleep and rest days sit alongside the workout plan.
Frequently asked questions
Can bodyweight training build muscle?
It can support muscle growth when exercises are challenging, progression is consistent and recovery is adequate.
Does the plan include gym exercises?
No. This page is specifically for home-friendly bodyweight training.
What if an exercise is too hard?
Use the listed easier variation and progress after you can perform it with control.
Full Balance provides general fitness and wellness information, not medical advice. Consult a qualified professional before changing your exercise or nutrition routine if you have a medical condition.