💪 3-Month Muscle Building Plan (Home-Based)
🗓️ Month 1: Foundation & Endurance (Weeks 1–4)
| Day | Workout Focus | Exercises |
|---|---|---|
| Mon | Full Body | Push-ups (3x10), Squats (3x15), Plank (3x30s), Lunges (3x10/leg) |
| Tue | Cardio + Core | Jumping Jacks (3x40s), Mountain Climbers (3x20), Crunches (3x20), Plank (2x45s) |
| Wed | Upper Body | Incline Push-ups (3x12), Dips (3x10), Arm Circles (3x20s) |
| Thu | Lower Body | Wall Sit (3x30s), Step-ups (3x12/leg), Calf Raises (3x20) |
| Fri | Full Body | Burpees (3x10), Glute Bridges (3x15), Push-ups (3x10), Bicycle Crunches (3x20) |
| Sat | Active Recovery | Stretching, Light Walk, Yoga (20–30 min) |
| Sun | Rest | - |
✅ Total Workouts/Week: 5 | 🔁 Sets/Reps: 3 sets, 10–20 reps
🗓️ Month 2: Strength & Stability (Weeks 5–8)
| Day | Workout Focus | Exercises |
|---|---|---|
| Mon | Full Body | Push-ups (4x15), Squats (4x20), Wall Sit (4x40s), Plank (4x40s) |
| Tue | HIIT + Core | Jumping Jacks (4x1 min), Mountain Climbers (4x25), Leg Raises (4x15), Side Plank (2x30s/side) |
| Wed | Upper Body | Pike Push-ups (4x10), Dips (4x12), Shoulder Taps (4x20), Arm Circles (4x30s) |
| Thu | Lower Body | Bulgarian Split Squats (3x10/leg), Step-ups (4x15), Calf Raises (4x25) |
| Fri | Functional Strength | Glute Bridges (4x20), Wall Push-ups (4x20), Burpees (3x15), Crunches (4x25) |
| Sat | Yoga & Mobility | Yoga Flow (30–40 min), Foam Rolling |
| Sun | Rest | - |
✅ Total Workouts/Week: 5 | 🔁 Sets/Reps: 4 sets, higher reps
🗓️ Month 3: Power & Muscle Toning (Weeks 9–12)
| Day | Workout Focus | Exercises |
|---|---|---|
| Mon | Power Moves | Jump Squats (4x15), Clap Push-ups (3x10), Burpees (4x15), Plank to Push-up (3x12) |
| Tue | Cardio + Core | High Knees (4x1 min), Mountain Climbers (4x30), Russian Twists (4x25), V-Ups (3x15) |
| Wed | Push Day | Diamond Push-ups (3x10), Wall Push-ups (3x15), Dips (3x12), Shoulder Taps (3x25) |
| Thu | Leg Day | Jump Lunges (3x12/leg), Wall Sit (3x1 min), Calf Raises (4x30), Glute March (3x15) |
| Fri | Full Body Burn | Burpees (4x15), Plank Jacks (3x30s), Squats (4x20), Crunches (3x30) |
| Sat | Stretch + Meditation | Full-Body Stretching + 10-min mindfulness |
| Sun | Rest | - |
✅ Total Workouts/Week: 5 | 🔁 Power-focused, burnout sets
🎯 Goal of the Plan:
- Increase lean muscle & strength
- Improve endurance and core stability
- Zero-equipment home workouts
- Perfect for beginners & intermediates