Simple Strength Workout Plan

Get fit at any level by building strength through bodyweight and gym exercises that evolve naturally with repetition.

Time:

1 hour a day — every day if you feel up for it (rest 1–2 days as needed)

Week 1–2: Get Started

• 5 reps • 5 sets

• Push-ups (on floor or knees)

• Tricep dips (with back support)

• Pull-ups (use a resistance band if needed)

• Pec fly (light machine weight)

• Leg raises (flat on mat or with support)

• Glute kicks

• Trap shrugs

• Leg press (light)

Week 3–4: Build Up

• Increase reps to 7–8

• Start pairing leg raises with tricep dips every other set

Week 5–6: Get Strong

• Aim for 10 reps per set

• Do a leg raise before every dip

• Alternate with raise-holds during dips

Week 7+: Go Advanced

• Full sets of dip + leg raise holds

• Try decline or clap push-ups

• Pull-ups with slow negatives

• Heavier pec fly and leg press

• Superset push-ups and trap shrugs

Quick Tips

• Warm up and stretch before and after

• Focus on form over speed

• Track your progress and stay consistent