Repigo Program
Home Starter
A simple bodyweight program for getting started at home with no equipment.
Updated July 19, 2026 by Repigo Team
- Split Type
- Full Body
- Days Per Week
- 3
- Workouts
- 3
Choose This Program If
- You want to start training at home without equipment.
- You prefer bodyweight exercises and simple weekly structure.
- You want to build basic strength, core stability, and consistency.
How The Program Works
Home Starter combines simple bodyweight strength exercises, short core holds, and light conditioning. It is built for users who want a low-friction way to start training without gym equipment.
Train three days per week and keep at least one rest day between sessions. Move with control, stop sets before form breaks down, and repeat the same workout until the reps feel comfortable.
Weekly Layout
- Day 1: Home Foundation
- Day 2: Rest
- Day 3: Home Strength
- Day 4: Rest
- Day 5: Home Fitness
- Day 6: Rest
- Day 7: Rest
Full Workout Plan
Day 1: Home Foundation
- Air Squat: 3 sets x 12 reps
- Incline Push-Up: 3 sets x 8 reps
- Glute Bridge: 3 sets x 12 reps
- Plank: 3 sets x 30 sec
- Supermans: 3 sets x 12 reps
- Walking: 10 min
Day 2: Home Strength
- Air Squat: 3 sets x 15 reps
- Push-Up: 3 sets x 6 reps
- Glute Bridge: 3 sets x 15 reps
- Plank: 3 sets x 30 sec
- Supermans: 3 sets x 12 reps
- Jumping Jacks: 3 intervals x 30 sec
Day 3: Home Fitness
- Air Squat: 3 sets x 15 reps
- Incline Push-Up: 3 sets x 10 reps
- Glute Bridge: 3 sets x 15 reps
- Supermans: 3 sets x 15 reps
- Mountain Climbers: 3 sets x 20 reps
- Walking: 12 min
Related Programs
- Repigo Beginner: An approachable full-body introduction to strength training focused on foundational movement patterns, form, and steady progress.
- General Fitness Starter: A beginner-friendly program for improving overall fitness with strength, conditioning, core work, and light cardio.
- Calisthenics Foundation: A beginner-friendly calisthenics program for building upper body strength, body control, and movement quality.