Home Training, Perfected
You don't need a gym. You don't need dumbbells. You need a plan, progression, and consistency. Here's the full 2026 home workout blueprint — and how FTW's AI builds a version tailored to your body and personality.
The 4 laws of effective home training
Progressive overload — even without weights, you progress via reps, tempo, leverage, and unilateral variations.
Full-body frequency — hit every major movement pattern 2–3× per week.
Recovery — 48 hours minimum between intense sessions for the same muscle.
Consistency > intensity — 4 weeks at 80% beats 1 week at 100%.The 7-Day No-Equipment Plan
Day 1 — Lower Body Power
Bodyweight squats — 4×15
Bulgarian split squats — 3×10/leg
Glute bridges — 3×20
Wall sit — 3×45s
Calf raises — 3×25Day 2 — Upper Push
Push-ups — 4×max
Pike push-ups — 3×10
Diamond push-ups — 3×8
Triceps dips (chair) — 3×12Day 3 — Active Recovery
30-min walk + 10-min mobilityDay 4 — Upper Pull + Core
Table rows — 4×10
Superman holds — 3×30s
Plank — 3×60s
Dead bug — 3×10/sideDay 5 — Full-Body HIIT
20-min EMOM: 5 burpees, 10 squats, 15 mountain climbersDay 6 — Legs & Glutes
Reverse lunges — 4×12
Single-leg glute bridge — 3×12
Jump squats — 3×15
Side lunges — 3×10/sideDay 7 — Rest + Mobility Flow
How FTW automates this
Instead of copying a generic plan, FTW's AI scans your persona, fitness level, and available space, then generates a *personal* version that adapts each week. No thinking, no guessing, no abandoning.
Why home workouts fail — and how FTW fixes it
No progression → FTW auto-progresses.
No accountability → FTW gamifies streaks.
No variety → FTW rotates exercises per persona.
No nutrition → FTW gives you a matching meal plan.Your home gym just got smart. Download FTW free on App Store and Google Play.
