30-Day Workout Plan | No-Equipment Home Strength Program for Beginners

A complete 30-day beginner strength program you can do at home with no equipment. Four specified sessions a week — lower body, upper body push, full body, and mobility — with exact sets, reps, rest and effort targets for every movement. Unlike free plans that repeat the same workout for a month, every exercise has a written progression, so you always know what changes next week. Includes a push-up difficulty ladder, form notes for the movements beginners get wrong, and rules for what to do when you miss a session.

• 4 sessions a week, ~30 minutes each — no gym, no equipment
• Every set specified: movements, reps, rest and effort target
• Written progression each week, so it never stops getting harder
• Push-up ladder from wall to full — start where you actually are
• Form notes for the movements beginners get wrong
• What to do when you miss a session, or only have 15 minutes
• Week-4 retest so you can measure what changed