12-Week Home Workout Plan (Push / Pull / Legs Split + Mobility & Flexibility)
Progression Rules
- If you hit the top of the rep range for all sets, move to the next harder variation.
- Rest 60–90 sec between sets for strength, 30–45 sec for endurance.
- Keep form strict — no half-reps or swinging.
- Mobility = before workout (5–8 min), Flexibility = after workout (5–10 min).
Weekly Schedule
- Mon & Thurs: Push (strength + mobility/flexibility)
- Tue & Fri: Pull (strength + mobility/flexibility)
- Wed & Sat: Legs (strength + mobility/flexibility)
- Sun: Rest or Optional 20-min mobility/flexibility session
Push Day (Chest, Triceps, Shoulders, Core)
Mobility Warm-up
- Arm Circles + Shoulder Pass-Throughs – 8–10 reps
- Cat-Cow / Spinal Waves – 5–6 cycles
- World’s Greatest Stretch – 1 each side
Strength
- Push-ups – 3–4 sets × 8–20 reps
- Pike push-ups – 3 sets × 6–12 reps
- Diamond push-ups – 2–3 sets × 8–15 reps
- Plank – 3 × 30–60 sec
- Chest stretch on doorway – 30–45s each side
- Overhead triceps stretch – 30–45s
- Child’s pose with side reach – 30–45s
Pull Day (Back, Biceps, Core)
Mobility Warm-up
- Shoulder CARs – 3–4 reps each
- Thoracic spine rotations – 6–8 reps each side
- Deep Squat Hold w/ Ankle Rocks – 30s
Strength
- Pull-ups (vary grip) – 3–4 sets × 4–12 reps
- Inverted rows – 3 sets × 8–15 reps
- Negative pull-ups – 2–3 sets × 3–5 slow reps
- Hanging knee raises or leg raises – 3 sets × 8–15 reps
Flexibility Cool-down
- Lat stretch on wall/chair – 30–45s
- Seated hamstring stretch – 30–45s
- Wrist flexor/extensor stretch – 20–30s each
Leg Day (Quads, Hamstrings, Glutes, Calves)
Mobility Warm-up
- Hip Circles – 5–6 each way
- 90/90 hip switches – 6–8 reps each side
- World’s Greatest Stretch – 1 each side
Strength
- Bodyweight squats – 3–4 sets × 15–25 reps
- Glute bridges / hip thrusts – 3 sets × 12–20 reps
- Walking lunges – 2–3 sets × 10–15 reps each leg
- Calf raises – 3 sets × 15–25 reps
Flexibility Cool-down
- Couch stretch – 30–45s each leg
- Pigeon pose / figure-4 stretch – 30–45s each leg
- Calf stretch against wall – 30–45s
12-Week Progression Guide
| Weeks | Push-up Goal | Pull-up Goal | Squat Goal | Core Goal | Mobility/Stretching |
|---|---|---|---|---|---|
| 1–2 | 3×8–12 regular push-ups | 3×4–6 chin-ups | 3×15–20 bodyweight squats | 3×30s plank / 8–10 raises | Learn flow, 30s holds |
| 3–4 | 3×12–15 decline push-ups | 3×6–8 neutral pull-ups | 3×20–25 jump squats | 3×40s plank / 10–12 raises | Increase to 40s holds |
| 5–6 | 4×10–12 decline push-ups | 4×6–10 wide pull-ups | 4×15 Bulgarian split squats | 3×50s plank / 12–14 raises | Add 1–2 mobility reps |
| 7–8 | 4×8–10 archer push-ups | 4×8–10 archer pull-ups | 4×20 Bulgarian split squats | 3×60s plank / 14–16 raises | Push to 45s–60s holds |
| 9–10 | 4×8–10 archer push-ups | 4×8–12 archer pull-ups | 4×10–12 pistol squats | 3×60s plank / 16–18 raises | Add deeper passive stretches |
| 11–12 | 4×8–10 one-arm assisted push-ups | 4×8–10 assisted 1-arm pull-ups | 4×12–15 pistol squats | 3×70s plank / 18–20 raises | 60s+ holds, smooth mobility |
Optional Sunday Reset (20 min once a week)
- Jefferson curl (light weight/bodyweight) – 8–10 slow reps
- Hip 90/90 transitions – 6–8 reps each side
- Shoulder CARs – 3–4 reps each
- Long passive stretches: hamstrings, hip flexors, chest, lats (60s each)