Your week at a glance
- MondayPush
- TuesdayLegs
- WednesdayRest
- ThursdayCore
- FridayBack
- SaturdayFull body
- SundayRest
Rest about 60 seconds between sets. Too hard? Do fewer reps, but keep them clean.
Day by day
Day 1 · Monday · 20 min
Push day
Chest, shoulders, triceps.
- Push-upsToo hard? Knees on the floor.4 × 10
- Wide push-ups3 × 10
- Diamond push-upsHands together under your chest.3 × 6
- Plank shoulder taps3 × 20
Day 2 · Tuesday · 20 min
Leg day
The day everyone skips.
- Squats4 × 15
- Lunges3 × 10 each
- Glute bridgesOn your back, push your hips up.3 × 15
- Calf raisesUp on your toes, slowly down.3 × 20
Day 3 · Wednesday
Rest day
Muscles grow on rest days.
- WalkEasy pace, outside if you can.20 min
- Stretch5 min
- SleepThis is where you actually grow.8 h
Day 4 · Thursday · 15 min
Core day
15 minutes. That’s it.
- Plank3 × 40 s
- Crunches3 × 15
- Mountain climbersKnees to chest, fast, like running.3 × 30 s
- Side plank2 × 30 s each
Day 5 · Friday · 20 min
Back & shoulders
Fixes your posture, too.
- SupermanOn your belly, lift arms and legs.3 × 30 s
- Pike push-upsA push-up with your hips up high.3 × 8
- Bear crawlCrawl on hands and feet, knees low.3 × 30 s
Day 6 · Saturday · 20 min
Full body
Last one. Make it count.
- Jumping jacks3 × 30 s
- BurpeesSquat, jump back, push-up, jump up.3 × 8
- Squats3 × 15
- Push-ups3 × max
Day 7 · Sunday
Rest, then again
You did a whole week.
- SundayRest
- Next weekEvery set gets one more rep.+1 rep each
Let Burly plan it
Burly plans weeks like this for you, starts at your level, shows every exercise on a loop and raises your targets as soon as you hit them.
Join the Discord (opens in a new tab)Coming soon to the App Store. Free, for iPhone.
If you have pain, an injury or a health condition, check with a doctor or physiotherapist before you start. Training should feel hard, not painful.
