{"id":16541,"date":"2023-06-19T14:46:18","date_gmt":"2023-06-19T18:46:18","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=16541"},"modified":"2023-06-19T14:46:30","modified_gmt":"2023-06-19T18:46:30","slug":"90-day-home-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/90-day-home-workout-plan-with-pdf","title":{"rendered":"90 Day Home Workout Plan to Build Muscle &#038; Strength w\/PDF"},"content":{"rendered":"\n<p>A gym is the best place to build strength and put on mass. However, if going to the gym isn&#8217;t in your routine, working out at home can be an excellent option.<\/p>\n\n\n\n<p>You can do myriad <a href=\"https:\/\/thefitnessphantom.com\/full-bodyweight-workout-for-beginners-at-home\" target=\"_blank\" rel=\"noreferrer noopener\">exercises using your body weight<\/a> to target all muscle groups, from the chest, back, and abs to the legs, shoulders, and arms.<\/p>\n\n\n\n<p>Pairing bodyweight exercises with a healthy diet can help you increase strength and lean mass, improve shape, and enhance your overall fitness.<\/p>\n\n\n\n<p>In this article, I&#8217;ll share a comprehensive, easy-to-follow, and well-designed 90 day home workout plan to help you build muscle and lean mass and shape your physique.<\/p>\n\n\n\n<p>It doesn&#8217;t require any special equipment. All it needs is a little space in the corner of your home, a mat, and a bit of motivation. <\/p>\n\n\n\n<p>Alright! So, let&#8217;s explore this ultimate home workout guide.<\/p>\n\n\n\n<p><strong>Alternate Routine: <\/strong>If you have dumbbells and resistance bands, you can follow this <a href=\"https:\/\/thefitnessphantom.com\/10-week-home-workout-plan-with-pdf\" data-type=\"post\" data-id=\"9804\" target=\"_blank\" rel=\"noreferrer noopener\">10-week home workout program<\/a> to build a better body at home.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Summary and Description<\/strong><\/h2>\n\n\n\n<p><strong>Sessions\/Week <\/strong><\/p>\n\n\n\n<p>The program includes <a href=\"https:\/\/thefitnessphantom.com\/4-day-bodyweight-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"16064\" rel=\"noreferrer noopener\">four sessions per week<\/a> during the first seven weeks and five days weekly during the last six weeks.<\/p>\n\n\n\n<p><strong>Duration\/Session<\/strong><\/p>\n\n\n\n<p>If you want to build muscle and improve your shape, you need to exercise at least 30 minutes per session. It is best to work out till you feel fatigued.<\/p>\n\n\n\n<p><strong>Workout Level<\/strong><\/p>\n\n\n\n<p>It includes beginner to intermediate-level exercises. You can make the necessary adjustments to this program based on your fitness level.<\/p>\n\n\n\n<p><strong>Who Can Follow<\/strong><\/p>\n\n\n\n<p>From males to females, anyone looking to build a strong, toned, and symmetrical physique can try this at home.<\/p>\n\n\n\n<p><strong>Results You Can Expect<\/strong><\/p>\n\n\n\n<p>This 90 day home workout routine will help you build your foundational strength, increase lean mass, develop a better posture, <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener\">improve cardiovascular health<\/a>, and enhance your overall fitness.<\/p>\n\n\n\n<p>However, gaining mass with bodyweight exercises will require consistent work, a proper diet, and discipline. If you want faster gain, you can start this <a href=\"https:\/\/thefitnessphantom.com\/6-month-workout-plan-for-skinny-guys-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">muscle-building gym workout schedule<\/a>.<\/p>\n\n\n\n<p><strong>Bodweight exercises you can save:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" start=\"1\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/rear-delt-bodyweight-exercises\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>5 Rear Delt Bodyweight Exercises<\/strong><\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>13 Best Bodyweight Push Exercises<\/strong><\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>15 Best Bodyweight Pull Exercises<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-lat-exercises-at-home\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>5 Best Bodyweight Lat Exercises<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-exercises-for-arms\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>20 Best Bodyweight Arms Exercises<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/how-to-do-dips-at-home\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>8 Best Ways to do Dips at Home<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-back-exercises-at-home\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Bodyweight Back Exercises <\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-exercises-for-shoulder\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Bodyweight Shoulder Exercises<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>90 Day Transformation Workout Plan at Home<\/strong><\/h2>\n\n\n\n<p><strong>Warm-up<\/strong><\/p>\n\n\n\n<p>Here are a few samples of 5-10 minute warm-up exercises you can do before starting the bodyweight strength training. <\/p>\n\n\n\n<p>Perform each exercise for 15 seconds, followed by 30 seconds of rest. Repeat two to three times.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Example 1<\/th><th>Example 2<\/th><th>Example 3<\/th><\/tr><\/thead><tbody><tr><td>Ankle Hops<\/td><td>Jumping Jacks<\/td><td>Jumping Jacks<\/td><\/tr><tr><td>Mountain Climber<\/td><td>Inchworm<\/td><td>Bear Crawl<\/td><\/tr><tr><td>High Knees<\/td><td>Squat Jumps<\/td><td>Shoulder Tap<\/td><\/tr><tr><td>Leg Swings<\/td><td>Mt. Climber<\/td><td>High Knees<\/td><\/tr><tr><td>Squat Thrust<\/td><td>High Knees<\/td><td>Burpess<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Week 1 &amp; 2 (Day 1-14)<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/90-Day-Home-Workout-Plan.jpg\" alt=\"90 Day Home Workout Plan to build muscle and strength without equipment\" class=\"wp-image-16631\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/90-Day-Home-Workout-Plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/90-Day-Home-Workout-Plan-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/90-Day-Home-Workout-Plan-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up 1<\/li>\n\n\n\n<li>10 Basic Squats<\/li>\n\n\n\n<li>10 Standard Pushups<\/li>\n\n\n\n<li>Stationary Front Lunges (5 reps\/leg)<\/li>\n\n\n\n<li>10 Standing IYT Raises<\/li>\n\n\n\n<li>30-sec Forearm Plank<\/li>\n\n\n\n<li>Repeat three to four times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up 2<\/li>\n\n\n\n<li>10 Sumo Squats<\/li>\n\n\n\n<li>10 Decline Pushups<\/li>\n\n\n\n<li>Lateral Lunges (5 reps\/leg)<\/li>\n\n\n\n<li>10 Lying Prone IYT Raises<\/li>\n\n\n\n<li>Side Plank (15-sec\/side)<\/li>\n\n\n\n<li>Repeat three to four times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Rest<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up 3<\/li>\n\n\n\n<li>5 <a href=\"https:\/\/youtu.be\/i1GLD_-nMLM\" target=\"_blank\" rel=\"noreferrer noopener\">Paused Squats<\/a> (5 seconds hold\/rep)<\/li>\n\n\n\n<li>10 Diamond Pushups<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-hamstring-exercises#4_Single-Leg_Hamstring_Bridges\" target=\"_blank\" rel=\"noreferrer noopener\">Single-leg Hamstring Bridge<\/a> (5 reps with 5 seconds hold\/leg)<\/li>\n\n\n\n<li>10 Superman Pulls<\/li>\n\n\n\n<li>30-sec Forearm Plank<\/li>\n\n\n\n<li>Do as many as three to four rounds.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up 1<\/li>\n\n\n\n<li>Lateral Squat Walk (5 steps\/side)<\/li>\n\n\n\n<li>10 Incline Pushups<\/li>\n\n\n\n<li>10 Wall Sit w\/ Calf Raises<\/li>\n\n\n\n<li>10 Lying Prone IYT Raises<\/li>\n\n\n\n<li>5 Sit-ups<\/li>\n\n\n\n<li>Repeat three to four times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Sunday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>OFF<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Week 3 to 4 (Day 15th-28th)<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up 2<\/li>\n\n\n\n<li>20 Basic Squats<\/li>\n\n\n\n<li>15 Standard Pushups<\/li>\n\n\n\n<li>Stationary Front Lunges (10 reps\/leg)<\/li>\n\n\n\n<li>15 Standing IYT Raises<\/li>\n\n\n\n<li>45-sec Forearm Plank<\/li>\n\n\n\n<li>Do as many as three to four rounds.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up 3<\/li>\n\n\n\n<li>20 Sumo Squats<\/li>\n\n\n\n<li>15 Decline Pushups<\/li>\n\n\n\n<li>Lateral Lunges (10 reps\/leg)<\/li>\n\n\n\n<li>15 Lying Prone IYT Raises<\/li>\n\n\n\n<li>Side Plank (20-sec\/side)<\/li>\n\n\n\n<li>Repeat three to four times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Rest<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up 3<\/li>\n\n\n\n<li>8 Paused Squats (5 seconds hold\/rep)<\/li>\n\n\n\n<li>15 Diamond Pushups<\/li>\n\n\n\n<li>One-leg Hamstring Bridge (8 reps with 5 seconds hold\/leg)<\/li>\n\n\n\n<li>15 Superman Pulls<\/li>\n\n\n\n<li>45-sec Forearm Plank<\/li>\n\n\n\n<li>Do as many as three to four rounds.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up 1<\/li>\n\n\n\n<li>Lateral Squat Walk (10 steps\/side)<\/li>\n\n\n\n<li>10 Incline Pushups<\/li>\n\n\n\n<li>15 Wall Sit w\/ Calf Raises<\/li>\n\n\n\n<li>15 Lying Prone IYT Raises<\/li>\n\n\n\n<li>10 Sit-ups<\/li>\n\n\n\n<li>Repeat three to four times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Sunday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rest<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Week 5 to 7 (Day 29 to 49th)<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up 2<\/li>\n\n\n\n<li>20 Basic Squats<\/li>\n\n\n\n<li>15 Incline Push-ups<\/li>\n\n\n\n<li>15 Standing IYT Raises<\/li>\n\n\n\n<li>10 Pop Squats<\/li>\n\n\n\n<li>15 Superman Pulls<\/li>\n\n\n\n<li>10 Negative Push-Ups<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#13_Bodyweight_Lateral_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Lateral Delt Raises<\/a> (10 reps\/side)<\/li>\n\n\n\n<li>1-min Plank<\/li>\n\n\n\n<li>Repeat three to five times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up 3<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#10_Cursty_LungesSquat\" target=\"_blank\" rel=\"noreferrer noopener\">Cursty Lunges<\/a> (10 reps\/leg)<\/li>\n\n\n\n<li>Archer Push-ups (5 reps\/side)<\/li>\n\n\n\n<li>10 Overhead Crunches<\/li>\n\n\n\n<li>10 Prone IYT Raises<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/ZIbpWbE24kM\" target=\"_blank\" rel=\"noreferrer noopener\">Groiners<\/a> (5 reps\/side)<\/li>\n\n\n\n<li>Bird Dog Plank (5 reps with 10 seconds hold\/side)<\/li>\n\n\n\n<li>Crab Walk (10 steps forward and backward)<\/li>\n\n\n\n<li>15 Wall Sit w\/ Calf Raises<\/li>\n\n\n\n<li>Repeat three to five times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up 2<\/li>\n\n\n\n<li>30-sec Wall Walk<\/li>\n\n\n\n<li>20 Air Squats<\/li>\n\n\n\n<li>10 Reverse Crunches<\/li>\n\n\n\n<li>10 Decline Pushups<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/4_1V0NRv7Ww\" target=\"_blank\" rel=\"noreferrer noopener\">Lunge to Knee Drive<\/a> (10 reps\/leg)<\/li>\n\n\n\n<li>20 Superman Pulls<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-exercises-for-arms#4_Plank_Triceps_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">Triceps Extensions<\/a><\/li>\n\n\n\n<li>30-sec Spider Crawl<\/li>\n\n\n\n<li>Single-leg Glute Bridge (10 reps\/leg)<\/li>\n\n\n\n<li>Repeat three to five times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up 3<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/www.youtube.com\/watch?v=5OEVIn7jPpg\" target=\"_blank\" rel=\"noreferrer noopener\">Dive Bomber Pushups<\/a><\/li>\n\n\n\n<li>15 Prisoner Squats<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/rear-delt-bodyweight-exercises#3_Bodyweight_Rear_Delt_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Bodyweight Rear Delt Raises<\/a> (10 reps\/side)<\/li>\n\n\n\n<li>Reverse Lunges  (10 reps\/leg)<\/li>\n\n\n\n<li>12 Diamond Pushups<\/li>\n\n\n\n<li>10 Broad Jumps<\/li>\n\n\n\n<li>1-leg Glute Kickback  (10 reps\/leg)<\/li>\n\n\n\n<li>Single-leg Calf Raise  (15 reps\/leg)<\/li>\n\n\n\n<li>Repeat three to five times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Rest<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Sunday &#8211; Rest<\/strong><\/h4>\n\n\n\n<h3 class=\"wp-block-heading\">Week 8 to 10 (Day 50th to 70th)<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up 1<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#12_Back_and_Forth_Lunges\" target=\"_blank\" rel=\"noreferrer noopener\">Back and Forth Lunges<\/a> (5 reps\/side)<\/li>\n\n\n\n<li>10 Pike Pushups<\/li>\n\n\n\n<li>10 Lying Prone IYT Raises<\/li>\n\n\n\n<li>10 Floor Dips<\/li>\n\n\n\n<li>10 Pop Squats<\/li>\n\n\n\n<li>20 Superman Pull<\/li>\n\n\n\n<li>15-sec Flutter Kicks<\/li>\n\n\n\n<li>Single-leg Calf Raises (15 reps\/leg)<\/li>\n\n\n\n<li>1-min Plank<\/li>\n\n\n\n<li>Repeat four to five times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up 2<\/li>\n\n\n\n<li>Lateral Squat Walk (10 steps\/side)<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/youtu.be\/V5JLXeNGvhg\" target=\"_blank\" rel=\"noreferrer noopener\">Dolphin Pushups<\/a><\/li>\n\n\n\n<li>15 Standing IYT Raises<\/li>\n\n\n\n<li>One-Leg Romanian Deadlift (5 reps\/leg)<\/li>\n\n\n\n<li>15 Diamond Pushups<\/li>\n\n\n\n<li>Reverse Lunges (10 reps\/leg)<\/li>\n\n\n\n<li>10 Leg Lifts<\/li>\n\n\n\n<li>One-leg Hamstring Bridge<\/li>\n\n\n\n<li>30-sec Side Plank<\/li>\n\n\n\n<li>Repeat four to five times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up 3<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/pEowZiP_0rw\" target=\"_blank\" rel=\"noreferrer noopener\">Single Leg Squats<\/a> (10 reps\/leg)<\/li>\n\n\n\n<li>10 Negative Pushups<\/li>\n\n\n\n<li>15 Superman Pulls<\/li>\n\n\n\n<li>15-sec Hollow Body Hold<\/li>\n\n\n\n<li>10 Paused Squats<\/li>\n\n\n\n<li>15 Lying Prone IYT Raises<\/li>\n\n\n\n<li>10 Floor Dips<\/li>\n\n\n\n<li>Lateral Delt Raises&nbsp;(10 reps\/side)<\/li>\n\n\n\n<li>Single-leg Glute Kickback  (10 reps\/side)<\/li>\n\n\n\n<li>1-min Plank (10 reps\/side)<\/li>\n\n\n\n<li>Repeat four to five times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up 1<\/li>\n\n\n\n<li>10 Dive Bomber Pushups<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/youtu.be\/R1UvsRbMTGQ\" target=\"_blank\" rel=\"noreferrer noopener\">Spiderman Lunges<\/a><\/li>\n\n\n\n<li>10 Overhead Crunches<\/li>\n\n\n\n<li>15 Standing IYT Raises<\/li>\n\n\n\n<li>Archer Push-ups (10 reps\/side)<\/li>\n\n\n\n<li>Crab Walk (10 steps forward and backward)<\/li>\n\n\n\n<li>Cursty Lunges&nbsp;(10 reps\/leg)<\/li>\n\n\n\n<li>15 Wall Sit w\/ Calf Raises<\/li>\n\n\n\n<li>Side Plank Hip Dips (10 reps\/side)<\/li>\n\n\n\n<li>Repeat four to five times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up 1<\/li>\n\n\n\n<li>10 Bulgarian Split Squats<\/li>\n\n\n\n<li>20 Air Squats<\/li>\n\n\n\n<li>10 Knee Tap Push-Ups<\/li>\n\n\n\n<li>20 Reverse Crunches<\/li>\n\n\n\n<li>Lunge to Knee Drive (10 reps\/leg)<\/li>\n\n\n\n<li>20 Superman Pulls<\/li>\n\n\n\n<li>15 Triceps Extensions<\/li>\n\n\n\n<li>30-sec Spider Crawl<\/li>\n\n\n\n<li>1-min Plank<\/li>\n\n\n\n<li>Do as many four to five rounds as possible.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Sunday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rest<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Week 11 to 13 (Day 71st to 91st)<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm-up 2<\/li>\n\n\n\n<li>10 Dive Bomber Push-ups<\/li>\n\n\n\n<li>Pistol Squat (10 reps\/legs)<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#66_Sit_Outs\" target=\"_blank\" rel=\"noreferrer noopener\">Sit Outs<\/a> (10 reps\/legs)<\/li>\n\n\n\n<li>15 Prone IYT Raises<\/li>\n\n\n\n<li>15-sec Flutter Kicks<\/li>\n\n\n\n<li>Reverse Lunges (10 reps\/leg)<\/li>\n\n\n\n<li>15 Diamond Pushups<\/li>\n\n\n\n<li>1-leg Hamstring Bridge (10 reps\/leg)<\/li>\n\n\n\n<li>10 Floor Dips<\/li>\n\n\n\n<li>Spider Crunches (10 reps\/side)<\/li>\n\n\n\n<li>Single-leg Calf Raises (15 reps\/leg)<\/li>\n\n\n\n<li>Do as many four to five rounds as possible.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lateral Squat Walk (10 steps\/side)<\/li>\n\n\n\n<li>10 Push-ups to Rows<\/li>\n\n\n\n<li>Back and Forth Lunges (10 reps\/side)<\/li>\n\n\n\n<li>15 Standing IYT Raises<\/li>\n\n\n\n<li>10 Dolphin Pushups<\/li>\n\n\n\n<li>One-Leg Romanian Deadlift (5 reps\/leg)<\/li>\n\n\n\n<li>15 Diamond Pushups<\/li>\n\n\n\n<li>10 Bench Dips<\/li>\n\n\n\n<li>10 Leg Lifts<\/li>\n\n\n\n<li>15 Deadbugs<\/li>\n\n\n\n<li>10 Single-leg Hip Thrusts<\/li>\n\n\n\n<li>Repeat four to five times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Single Leg Squats (10 reps\/leg)<\/li>\n\n\n\n<li>15 Superman Pulls<\/li>\n\n\n\n<li>10 Negative Pushups<\/li>\n\n\n\n<li>15 Lying Prone IYT Raises<\/li>\n\n\n\n<li>15-sec Hollow Body Hold<\/li>\n\n\n\n<li>Lateral Delt Raises (10 reps\/side)<\/li>\n\n\n\n<li>Unilateral Glute Kickback  (10 reps\/side)<\/li>\n\n\n\n<li>15 Sit-ups<\/li>\n\n\n\n<li>10&nbsp;<a href=\"https:\/\/youtu.be\/R1UvsRbMTGQ\" target=\"_blank\" rel=\"noreferrer noopener\">Spiderman Lunges<\/a><\/li>\n\n\n\n<li>Crab Walk (10 steps forward and backward)<\/li>\n\n\n\n<li>Repeat four to five times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cursty Lunges (10 reps\/leg)<\/li>\n\n\n\n<li>Archer Push-ups (10 reps\/side)<\/li>\n\n\n\n<li>15 Wall Sit w\/ Calf Raises<\/li>\n\n\n\n<li>10 Bulgarian Split Squats<\/li>\n\n\n\n<li>Side Plank Hip Dips (10 reps\/side)<\/li>\n\n\n\n<li>10 Knee Tap Push-Ups<\/li>\n\n\n\n<li>15 Prone IYT Raises<\/li>\n\n\n\n<li>15-sec Flutter Kicks<\/li>\n\n\n\n<li>Reverse Lunges (10 reps\/leg)<\/li>\n\n\n\n<li>Repeat four to five times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Dive Bomber Push-ups<\/li>\n\n\n\n<li>Lunge to Knee Drive (10 reps\/leg)<\/li>\n\n\n\n<li>10 Sit-ups<\/li>\n\n\n\n<li>10 Dolphin Pushups<\/li>\n\n\n\n<li>20 Superman Pulls<\/li>\n\n\n\n<li>15 Standing IYT Raises<\/li>\n\n\n\n<li>15 Triceps Extensions<\/li>\n\n\n\n<li>10 Dolphin Pushups<\/li>\n\n\n\n<li>Sit Outs (10 reps\/side)<\/li>\n\n\n\n<li>30-sec Spider Crawl<\/li>\n\n\n\n<li>Single-Leg RDL (5 reps\/leg)<\/li>\n\n\n\n<li>1-min Plank<\/li>\n\n\n\n<li>Repeat four to five times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Sunday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rest<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The 90 Day Home Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-27d89c67-176c-437b-86cc-53142a0a3125\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/90-Day-Workout-Plan-to-Build-Muscle-at-Home-No-Equipment.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">90-Day-Workout-Plan-to-Build-Muscle-at-Home-No-Equipment<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/90-Day-Workout-Plan-to-Build-Muscle-at-Home-No-Equipment.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-27d89c67-176c-437b-86cc-53142a0a3125\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A gym is the best place to build strength and put on mass. However, if going to the gym isn&#8217;t in your routine, working out at home can be an excellent option. You can do myriad exercises using your body weight to target all muscle groups, from the chest, back, and abs to the legs, &#8230; <a title=\"90 Day Home Workout Plan to Build Muscle &#038; Strength w\/PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/90-day-home-workout-plan-with-pdf\" aria-label=\"Read more about 90 Day Home Workout Plan to Build Muscle &#038; Strength w\/PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":16630,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[142,256,475],"tags":[382,106,381],"class_list":["post-16541","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workout","category-free-workout-plans","category-home-workout-plan","tag-bodyweight-workout","tag-home-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16541","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=16541"}],"version-history":[{"count":30,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16541\/revisions"}],"predecessor-version":[{"id":16634,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16541\/revisions\/16634"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/16630"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=16541"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=16541"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=16541"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}