Can't Afford Gym No Problem, Here is a Free Home Workout Plan for You Guys

                              8 WEEKS WORK OUT ROUTINE

WEEKLY SCHEDULE 

NOTE:

I won’t recommend you to have a workout regimen like training your specific muscle on specific day (e.g. biceps on Monday), rather will recommend you to train your muscles on a systematic schedule as mentioned below

NOTE:

 If you are a beginner and you're not familiar with the exercises I've mentioned below, simply just search them on the internet or YouTube.

NOTE: 

Here above “Day 1” is not Monday. “Day 1” is the day when you'll start working out.

                                      WORKOUT

FULL BODY:

CYCLE 1 (Push muscle group):

EXERCISE 1 (Simple push ups):

Beginner level:

SETS: 2
Repetitions: 5 to 8.

NOTE: If it seems too easy either do slower repetitions or jut move to the next level.

Intermediate level:

SETS: 3
Repetitions: 12 to 15.

NOTE: If it seems too easy either do slower repetitions or jut move to the next level.

Advanced level:

SETS: 5
Repetitions: 15 to 20.

NOTE: If it seems too easy either do slower repetitions or jut move to the next level.

EXERCISE 2 (decline pushups):

Beginner level:

SETS: 2
Repetitions: 5 to 8.

NOTE: If it seems too easy either do slower repetitions or jut move to the next level.

Intermediate level:

SETS: 3
Repetitions: 12 to 15.

NOTE: If it seems too easy either do slower repetitions or jut move to the next level.

Advanced level:

SETS: 5
Repetitions: 15 to 20.

CYCLE 2 (Pull muscle group)

EXERCISE 1 (pullups):

Beginner level:

SETS: 2
Repetitions: 2 to 4.

NOTE: If it seems too easy either do slower repetitions or jut move to the next level.

Intermediate level:

SETS: 3
Repetitions: 5 to 6.

NOTE: If it seems too easy either do slower repetitions or jut move to the next level.

Advanced level:

SETS: 3
Repetitions: 8 to 10.

NOTE: If it seems too easy either do slower repetitions or jut move to the next level.

EXERCISE 2 (Chin ups):

Beginner level:

SETS: 2
Repetitions: 3 to 4.

NOTE: If it seems too easy either do slower repetitions or jut move to the next level.

Intermediate level:

SETS: 3
Repetitions: 5 to 6.

NOTE: If it seems too easy either do slower repetitions or jut move to the next level.

Advanced level:

SETS: 3
Repetitions: 8 to 10.

CYCLE 3 (legs):

EXERCISE 1 (squads):

Beginner level:

SETS: 2
Repetitions: 12 to 15.

NOTE: If it seems too easy either do slower repetitions or jut move to the next level.

Intermediate level:

SETS: 3
Repetitions: 20.

NOTE: If it seems too easy either do slower repetitions or jut move to the next level.

Advanced level:

SETS: 5
Repetitions: 20.

EXERCISE 2 (Lunges):

Beginner level:

SETS: 2
Repetitions: 12 to 15.

NOTE: If it seems too easy either do slower repetitions or jut move to the next level.

Intermediate level:

SETS: 3
Repetitions: 20.

NOTE: If it seems too easy either do slower repetitions or jut move to the next level.

Advanced level:

SETS: 5
Repetitions: 20.

EXERCISE 3 (Body weight Hip Thruster):

Beginner level:

SETS: 2
Repetitions: 12 to 15.

NOTE: If it seems too easy either do slower repetitions or jut move to the next level.

Intermediate level:

SETS: 3
Repetitions: 20.

NOTE: If it seems too easy either do slower repetitions or jut move to the next level.

Advanced level:

SETS: 5
Repetitions: 20.

CORE & MOBILITY

Note: I'm not going to mention 3 levels of workout, there for at any level you have to follow the same routine.

Exercise 1 (crunches)

SETS: 3
Repetitions: 15 to 20.

Exercise 2 (leg raises)

SETS: 3
Repetitions: 15 to 20.

Exercise 3 (Russian twist)

SETS: 3
Repetitions: 15 to 20.

Exercise 4 (abs plank)

SETS: 3
Duration: 30 sec to 1 min.

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