Gohan

No equipment workout program

If you’re a beginner or you have no access to workout equipment or a gym membership for training, this is the PERFECT program for you. This workout program consists of tons of bodyweight/calisthenic and HIIT exercises that help in building muscle, strength, endurance mass and also rapidly torching calories leading to fat loss.

Workout Duration
7 Days
Full Body
No Eqiupment
Estimated Daily Workout time: 
20min - 1 Hour (1 or 2 Rounds of Each Workout Daily including Warmup & Cooldown)
Equipment:
Dumbbells & Bench (Optional)
Skill level:
Intermediate
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Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
Day 29
Day 30
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 10
Day 11
Day 11
Day 11
Day 11
Day 11
Day 11
Day 11

Workout Schedule - 7 Days (Repeat Weekly)

Day 1 - Full Body #1

Day 2 - ABs & Legs

Day 3 - Complete Arms

Day 4 - Full body #2

Day 5 - Shoulders & ABs

Day 6 - Legs & Thighs

Day 7 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Day 8 - ABs

Repeat the workout weekly

It's important each week to progressive overload if you are looking to build muscle. Make sure to also cooldown once in a while. If you’re a beginner or you have no access to workout equipment or a gym membership for training, this is the PERFECT program for you. This workout program consists of tons of bodyweight/calisthenic and HIIT exercises that help in building muscle, strength, endurance mass and also rapidly torching calories leading to fat loss.

Gohan

Workout

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