Skip to content
RepWheel

Printable plan · $5 USD

4-Week Beginner Home Workout Plan

A structured, no-equipment program for starting from zero or coming back after a break. Print it, stick it on the fridge, and follow along three times a week.

Buy the PDF for $5 USD

Cover of the RepWheel 4-Week Beginner Home Plan Week 1 page showing workouts A, B and C with tick-box rounds Exercise guide page with form cues and easier and harder versions Printable progress log page

What's inside the 10-page PDF

  • 12 guided workouts. Workouts A, B and C each week, getting a little harder every week: 2 rounds in week 1, up to 4 rounds with harder versions by week 4.
  • A 5-minute warm-up and 3-minute cool-down for every session.
  • An exercise guide with simple form cues, plus an easier and a harder version of every move.
  • Tick-box workout tables and a progress log, including a day 1 vs week 4 check so you can see how far you've come.

Who it's for

Beginners and returning exercisers who want a simple plan they don't have to think about. You need floor space, a wall and a sturdy chair. Sessions take about 25 minutes, three times a week, with rest days in between.

How it's different from the free generators

The home workout generator gives you a new random workout every time, which is great for variety. The plan is the opposite: a fixed 4-week progression that builds on itself, so you always know what's next and can see your progress on paper. The generators stay free.

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. Every workout uses bodyweight only, with a wall or chair for some easier versions.

What if a workout is too hard?

Every exercise has an easier version in the exercise guide. Swap it in, and repeat a week if you need to. There's no penalty for going slower.

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 4-Week Beginner Home Plan ($5 USD)

Secure checkout by Gumroad, which also handles sales tax.

Finished the 4 weeks?

The 8-Week Progressive Home Plan ($9 USD) picks up where this one ends, with harder moves, strength tests and two 4-week phases.