GENERAL HEALTH · 5 DAYS/WK · AT HOME
Workout to improve general health 5 days a week at home
More energy, better posture, a stronger heart. Training that improves what matters outside the gym. No equipment, no commute. 5 days for those who want to speed up progress.
Goal
General health
Frequency
5 days / week
Where
At home
Sample routine
Strength-endurance
Prioritize clean execution and a full range of motion on every rep.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-ups | 3 | 10-12 | 60 s |
| Chair Triceps Dips | 3 | 10-12 | 60 s |
| Plank | 3 | 30-45 s | 60 s |
| Burpees | 3 | 10-12 | 60 s |
| Mountain Climbers | 3 | 10-12 | 60 s |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Mountain Climbers | 3 | 10-12 | 60 s |
| Superman | 3 | 30-45 s | 60 s |
| Inverted Row (under a table) | 3 | 10-12 | 60 s |
| Plank | 3 | 30-45 s | 60 s |
| Burpees | 3 | 10-12 | 60 s |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Burpees | 3 | 10-12 | 60 s |
| Mountain Climbers | 3 | 10-12 | 60 s |
| Calf Raises | 3 | 10-12 | 60 s |
| Squats | 3 | 10-12 | 60 s |
| Lunges | 3 | 10-12 | 60 s |
Session 4
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pike Push-ups | 3 | 10-12 | 60 s |
| Inverted Row (under a table) | 3 | 10-12 | 60 s |
| Push-ups | 3 | 10-12 | 60 s |
| Chair Triceps Dips | 3 | 10-12 | 60 s |
| Plank | 3 | 30-45 s | 60 s |
Session 5
Full Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Superman | 3 | 30-45 s | 60 s |
| Calf Raises | 3 | 10-12 | 60 s |
| Pike Push-ups | 3 | 10-12 | 60 s |
| Inverted Row (under a table) | 3 | 10-12 | 60 s |
| Push-ups | 3 | 10-12 | 60 s |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
Strength + endurance + mobility in the same week. The gains show outside the gym, not just inside.
No commute = no excuses. Consistency always beats the perfect routine you never do.
5 days with good nutrition and sleep = maximum progression. Only for those who can keep it up.
free test · 2 minutes
This is the base version.
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