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    Home Full-Body Start

    Home Full-Body Start

    Home Workouts
    Beginner
    3 routines

    Beginner-friendly, low-impact home workouts using bodyweight only. Balanced full-body sessions with simple progressions.

    Routines

    Day 1 — Foundations & Core

    Full-body basics with gentle balance and core focus.

    Beginner
    43 mins
    144 Kcal
    Sit Squat

    Sit Squat

    3 sets
    10 reps
    60s rest
    Push up (on knees)

    Push up (on knees)

    3 sets
    8 reps
    60s rest
    Bird Dog

    Bird Dog

    3 sets
    10 reps
    45s rest
    Dead Bug

    Dead Bug

    3 sets
    10 reps
    45s rest
    Bodyweight Standing Calf Raise

    Bodyweight Standing Calf Raise

    3 sets
    12 reps
    45s rest
    Single Leg Foot Touch

    Single Leg Foot Touch

    3 sets
    8 reps
    60s rest
    Oblique Crunch

    Oblique Crunch

    3 sets
    12 reps
    45s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    3 sets
    0 reps
    45s rest

    Day 2 — Posterior Chain & Pull

    Glutes/hamstrings, gentle pulling, and core holds.

    Beginner
    46 mins
    136 Kcal
    Lying Single Straight Leg Hip Extension

    Lying Single Straight Leg Hip Extension

    3 sets
    10 reps
    60s rest
    One Arm Towel Row

    One Arm Towel Row

    3 sets
    10 reps
    60s rest
    Diamond Push up (on knees)

    Diamond Push up (on knees)

    3 sets
    10 reps
    60s rest
    Hollow Hold

    Hollow Hold

    3 sets
    0 reps
    45s rest
    Bodyweight Wall Squat

    Bodyweight Wall Squat

    3 sets
    0 reps
    60s rest
    Elbow Lift - Reverse Push-Up

    Elbow Lift - Reverse Push-Up

    3 sets
    10 reps
    60s rest
    Standing Calf Raise (On a staircase)

    Standing Calf Raise (On a staircase)

    3 sets
    12 reps
    45s rest
    Bodyweight Rear Lunge

    Bodyweight Rear Lunge

    3 sets
    8 reps
    60s rest

    Day 3 — Total Body & Stability

    Simple full-body work with balance and core.

    Beginner
    43 mins
    173 Kcal
    Squat m

    Squat m

    3 sets
    12 reps
    60s rest
    Wide Hand Push up

    Wide Hand Push up

    3 sets
    10 reps
    60s rest
    Straight Leg Outer Hip Abductor

    Straight Leg Outer Hip Abductor

    3 sets
    12 reps
    45s rest
    One Arm Towel Row

    One Arm Towel Row

    3 sets
    12 reps
    60s rest
    Lying Leg Raise

    Lying Leg Raise

    3 sets
    10 reps
    45s rest
    Plank arm lifts

    Plank arm lifts

    3 sets
    10 reps
    45s rest
    Bent Leg Side Kick (kneeling)

    Bent Leg Side Kick (kneeling)

    3 sets
    12 reps
    45s rest
    Standing Gastrocnemius

    Standing Gastrocnemius

    3 sets
    12 reps
    45s rest
    Back to Home Workouts

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