Gym Barbell Push and Pull — Build 38
30-minute intermediate strength session focused on push and pull. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust
Home Bodyweight Upper Body — Extended Collection STRENGTH 001
A 45-minute beginner strength workout at home without gym equipment. Includes a brief warm-up and controlled rest between sets. Choose resistance that allows go
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Build My Fitness Plan- Duration
- 45 min
- Difficulty
- beginner
- Equipment
- bodyweight
- Muscle groups
- calves, chest, core, hamstrings, legs, upper-back
Exercises
1. Split squat
3 sets · 10-12 reps
Lower vertically with a comfortable stride and steady front knee.
2. Reverse lunge
3 sets · 10-12 reps
Step back softly, bend both knees, and push through the front foot.
3. Hip hinge drill
3 sets · 10-12 reps
Push hips back with a neutral spine and soft knees.
4. Prone Y raise
3 sets · 10-12 reps
Lift arms slightly in a Y shape without shrugging.
5. Side plank
3 sets · 35-45 sec reps
Stack shoulders and hips and keep breathing steadily.
6. Calf raise
3 sets · 10-12 reps
Rise through the balls of your feet and lower slowly.
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