💥 1-MONTH BODY TRANSFORMATION WORKOUT PLAN (NO
EQUIPMENT)
🚫 No chair, table, wall, or bed — only floor + gravity!
🧠 Push/Pull/Legs Split | 4 Weeks | Beginner-Friendly
📅 Weekly Split
Monday: Chest + Triceps (Push)
Tuesday: Back + Biceps (Pull)
Wednesday: Legs + Shoulders
Thursday: Chest + Triceps (Push)
Friday: Back + Biceps (Pull)
Saturday: Legs + Core
Sunday: Active Rest
🔥 Daily Workouts (3–4 Rounds, Rest 60–90 sec)
MONDAY & THURSDAY – Chest + Triceps (Push)
- Push-ups: 15–20 (Body straight, chest to floor)
- Hindu Push-ups: 12–15 (Downward dog to upward dog flow)
- Diamond Push-ups: 10–12 (Hands in diamond, elbows slightly flared)
- Wide Push-ups: 12–15 (Hands wider, chest to elbow level)
- Shoulder Taps: 20 (Plank, tap opposite shoulder, no rocking)
- Arm Circles: 30 sec (Small controlled circles, forward & back)
TUESDAY & FRIDAY – Back + Biceps (Pull)
- Superman Hold: 30 sec (Lift arms/legs/chest, neck neutral)
- Superman Reps: 15–20 (Lift & lower slowly)
- Reverse Snow Angels: 15 (Lie face down, arms to head & back)
- Isometric Arm Curls: 30 sec/arm (Press hand against fist, flex bicep)
- Air Rows: 15 (Pull elbows back, squeeze shoulder blades)
- Elbow-to-Knee Plank: 20 (Plank, elbow to opposite knee)
WEDNESDAY – Legs + Shoulders
- Bodyweight Squats: 20–25 (Thighs parallel, knees behind toes)
- Jump Squats: 15 (Explode up, land softly)
- Hindu Squats: 15–20 (Knees forward, heels up at bottom)
- Calf Raises: 30 (Rise on toes, hold 1 sec, lower slowly)
- High Knee Marching: 30 sec (Knees to hip, pump arms)
- Shoulder Rolls: 30 sec (Big circles, forward & back)
SATURDAY – Legs + Core
- Squat Pulses: 15 (Stay low, pulse slightly)
- Glute Bridge: 20 (Lift hips, squeeze glutes)
- Leg Raises: 15 (Legs to 90°, lower slowly)
- Flutter Kicks: 30 sec (Scissor up/down, back pressed)
- Russian Twists: 30 (Lean back, twist side to side)
- Plank: 1 min (Body straight, core tight)
SUNDAY – Active Rest
- Warm-up: High knees, arm swings, slow squats (5 mins)
- Stretch: Hamstring (30 sec/leg), Chest opener (30 sec), Cat-cow (10), Hip flexor (30 sec/side)
- Breathing/Meditation: 5 mins
- Optional: 10 slow push-ups/squats
🍱 Diet Tips
- Protein: Eggs, Milk, Curd, Paneer, Dal, Soya
- Carbs: Roti, Rice, Oats, Potatoes, Bananas
- Fats: Ghee, Almonds, Peanut Butter (small portions)
- Water: 3–4L/day
- Sleep: 7–8 hrs
- Timing: Protein within 1 hr post-workout
✅ Weekly Tracker
Day | Workout | Diet | Sleep | Water | Effort (1-10)
Mon | ☐ | ☐ | ☐ | ☐ | ___
Tue | ☐ | ☐ | ☐ | ☐ | ___
Wed | ☐ | ☐ | ☐ | ☐ | ___
Thu | ☐ | ☐ | ☐ | ☐ | ___
Fri | ☐ | ☐ | ☐ | ☐ | ___
Sat | ☐ | ☐ | ☐ | ☐ | ___
Sun | ☐ | ☐ | ☐ | ☐ | ___
💪 Results (If 100% Followed)
- Defined chest/arms
- Stronger legs
- Visible abs
- Better posture
- Confidence boost
🛠️ Tips
- Add 1–2 reps weekly
- Prioritize form
- Take before/after photos
- Stay consistent
