Everyone8 WeeksAll Levels

Home Workout

Anywhere, Anytime

A gender-free home workout program for anyone, anywhere. No equipment, no excuses. Build strength, endurance, and confidence from your living room.

Zero equipment requiredScalable for any levelFull body approachFlexible scheduling

Program Overview

Frequency

4 days/week

Session

35–45 min

Duration

8 weeks

Rest Days

3 rest days

Equipment

None

Difficulty

All Levels

Start

Weeks 1–3

Learn movements. Build consistency.

Build

Weeks 4–6

Harder variations. More volume.

Peak

Weeks 7–8

Test your limits.

4 training days

Warm-Up

5 min jumping jacks + dynamic stretches

Exercises

Exercise	Sets	Reps	Rest
Squat (bodyweight)	3	15	45s
Push-Ups (scale as needed)	3	10–15	45s
Glute Bridge	3	15	45s
Inverted Row (under table) or Superman	3	12	45s
Plank	3	30s	30s

Cool-Down

Stretch — 5 min

Weeks 1–3: Build the habit. Consistency beats intensity.

Weeks 4–6: Progress to harder variations or add reps.

Weeks 7–8: Push your limits. You've earned it.

For everyone: Your body is the best gym you'll ever have.

Nutrition Tip

Nutrition matters more than ever without gym equipment. Eat well, sleep well, stay consistent.

Join the Savage Fit Clan and get full access to this program plus all 30+ training programs in the vault.