2d • General discussion
Full body at home workout routine wk 1-4
This program has been developed for individuals seeking to engage in strength training with limited equipment and without access to a gymnasium.
2 DAYS / WEEK – Full Body
Principles (MAPS-style):
Full-body each session
Moderate volume
Controlled tempo
Focus on movement quality, not exhaustion
Leave 1–2 reps in reserve on most sets
DAY 1 – STRENGTH FOCUS
1. Tempo Bodyweight Squat
4 sets x 8–10
3 sec down / 1 sec pause / up
2. Push-Ups (elevated if needed)
4 sets x 8–12
Controlled, full range
3. Backpack Row
4 sets x 10–12
Pause 1 sec at top
4. Hip Thrust (couch or bench)
3 sets x 12–15
Squeeze glutes hard
5. Front Plank
3 sets x 30–60 sec
Rest: 60–90 sec between sets
DAY 2 – CONTROL + ATHLETIC FOCUS
1. Split Squat (rear foot elevated optional)
3–4 sets x 8–10 / leg
Slow and controlled
2. Pike Push-Ups (or incline shoulder press)
4 sets x 6–10
3. Single-Leg Romanian Deadlift (bodyweight or backpack)
3 sets x 10–12 / leg
4. Inverted Row (table, rings, or bands)
3 sets x 8–12
5. Dead Bug or Hollow Hold
3 sets x 8–12 reps or 30 sec hold
Rest: 45–75 sec
3
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Full body at home workout routine wk 1-4
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