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RepWheel

Printable plan · $9 USD

8-Week Progressive Home Workout Plan

The next step after a beginner program. Two 4-week phases that take you from knee push-ups and basic squats to decline push-ups, Bulgarian split squats and single-leg work, with no equipment.

Buy the PDF for $9 USD

Cover of the RepWheel 8-Week Progressive Home Plan Warm-up and day 1 strength test page Week 5 page with tempo push-ups, split squats and rows Exercise guide with easier and harder versions of each move

What's inside the 14-page PDF

  • 24 guided workouts in two phases. Phase 1 (weeks 1 to 4) builds volume. Phase 2 (weeks 5 to 8) adds slower tempos, harder variations and shorter rests. Weeks 4 and 8 are lighter so you recover.
  • A day 1 strength test and a week 8 re-test for push-ups, squats, rows, plank and single-leg bridges.
  • A 6-minute warm-up and a cool-down for every session.
  • An exercise guide with form cues and an easier and harder version of all 12 main moves.
  • Tick-box workout tables and a progress log.

Who it's for

You can already do about 8 knee or incline push-ups, 15 bodyweight squats and a 30-second plank. You need floor space, a sturdy chair, and a sturdy table or a towel and door for rows. Sessions take about 35 minutes, three times a week. Starting from zero? Begin with the 4-Week Beginner Home Plan ($5 USD) first.

How it progresses

Each workout has a rep range. When you hit the top of the range on every set with good form, you move to the harder version next session. It's the same idea as our guide to progressive overload without a gym, laid out week by week so you don't have to plan it.

Frequently asked questions

How do I get the plan after buying?

Checkout is handled by Gumroad. You get an instant download link on screen and by email, and you can print it as many times as you like for personal use.

Do I need any equipment?

No weights. You use a sturdy chair or step, a wall, and a sturdy table or a towel looped around a closed door for rows.

What if I can't do a floor push-up yet?

Use the knee or incline version from the exercise guide. The plan works from either starting point, and you'll move up as you get stronger.

Is this medical advice?

No. It's general fitness information. If you have an injury or health condition, check with a doctor before starting.

Get the 8-Week Progressive Home Plan ($9 USD)

Secure checkout by Gumroad, which also handles sales tax.