women8 WeeksAll Levels

Home-Grown Muscle

No Gym Required

Transform your body from home with zero equipment needed. Effective bodyweight and band training designed for toning, strength, and confidence.

Zero equipment neededPilates-inspired strengthGlute & core focusFlexible scheduling

Program Overview

Frequency

4 days/week

Session

35–45 min

Duration

8 weeks

Rest Days

3 rest/active recovery days

Equipment

None (bands optional)

Difficulty

All Levels

Foundation

Weeks 1–3

Build base strength with bodyweight movements.

Progression

Weeks 4–6

Harder variations. Increase volume.

Peak

Weeks 7–8

Challenge yourself. Test your progress.

4 training days

Warm-Up

5 min marching + glute bridges

Exercises

Exercise	Sets	Reps	Rest
Bodyweight Squat	3	15	45s
Glute Bridge Squeeze at top for 2 seconds	4	15	45s
Walking Lunges	3	12 each	45s
Donkey Kicks	3	15 each	30s
Fire Hydrants	3	15 each	30s
Wall Sit	3	30–45s	30s

Cool-Down

Stretch — 5 min

Weeks 1–3: Build the habit. Focus on form over speed.

Weeks 4–6: Add reps or harder variations (single-leg work, tempo reps).

Weeks 7–8: Push yourself. You're stronger than when you started.

Women's Tip: Resistance bands are a game-changer for home glute work. Invest in a set.

Nutrition Tip

Same nutrition rules apply at home. Protein at 1.6g/kg. Eat whole foods. Stay hydrated.

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