Certainly, let’s add the number of sets and repetitions (reps) to each exercise for each day of the workout plan. I’ll also provide the intensity level as requested:
Day 1: Foundation
- Push-Ups: 3 sets of 12-15 reps (Intensity: 6/10)
- Bodyweight Squats: 3 sets of 15-20 reps (Intensity: 5/10)
- Plank: 3 sets of 20-30 seconds (Intensity: 4/10)
Day 2: Active Recovery (At Home)
- Options:
- Gentle mobility exercises: 2/10
- Deep breathing exercises and meditation: 2/10
- Light foam rolling or self-myofascial release: 3/10
Day 3: Foundation
- Bodyweight Lunges: 3 sets of 12-15 reps per leg (Intensity: 5/10)
- Glute Bridges: 3 sets of 12-15 reps (Intensity: 4/10)
- Side Plank (each side): 3 sets of 20-30 seconds (Intensity: 4/10)
Day 4: Active Recovery (At Home)
- Options:
- Gentle mobility exercises: 2/10
- Deep breathing exercises and meditation: 2/10
- Light foam rolling or self-myofascial release: 3/10
Day 5: Foundation
- Diamond Push-Ups: 3 sets of 12-15 reps (Intensity: 6/10)
- Bicycle Crunches: 3 sets of 15-20 reps per side (Intensity: 5/10)
- Superman: 3 sets of 20-30 seconds (Intensity: 4/10)
Day 6: Active Recovery (At Home)
- Options:
- Gentle mobility exercises: 2/10
- Deep breathing exercises and meditation: 2/10
- Light foam rolling or self-myofascial release: 3/10
Day 7: Rest
Day 8: Intermediate
- Decline Push-Ups (feet elevated): 3 sets of 10-12 reps (Intensity: 7/10)
- Bulgarian Split Squats (each leg): 3 sets of 12-15 reps (Intensity: 6/10)
- Plank with Leg Lift: 3 sets of 20-30 seconds (Intensity: 5/10)
Day 9: Active Recovery (At Home)
- Options:
- Gentle mobility exercises: 2/10
- Deep breathing exercises and meditation: 2/10
- Light foam rolling or self-myofascial release: 3/10
Day 10: Intermediate
- Close-Grip Push-Ups: 3 sets of 10-12 reps (Intensity: 7/10)
- Jump Squats: 3 sets of 15-20 reps (Intensity: 6/10)
- Side Plank with Leg Raise (each side): 3 sets of 20-30 seconds (Intensity: 5/10)
Day 11: Active Recovery (At Home)
- Options:
- Gentle mobility exercises: 2/10
- Deep breathing exercises and meditation: 2/10
- Light foam rolling or self-myofascial release: 3/10
Day 12: Intermediate
- Pike Push-Ups: 3 sets of 10-12 reps (Intensity: 7/10)
- Russian Twists: 3 sets of 15-20 reps per side (Intensity: 6/10)
- Hollow Hold: 3 sets of 20-30 seconds (Intensity: 5/10)
Day 13: Active Recovery (At Home)
- Options:
- Gentle mobility exercises: 2/10
- Deep breathing exercises and meditation: 2/10
- Light foam rolling or self-myofascial release: 3/10
Day 14: Rest
Day 15: Advanced
- One-Arm Push-Ups (each arm): 3 sets of 5-8 reps (Intensity: 8/10)
- Pistol Squats (each leg): 3 sets of 8-10 reps (Intensity: 7/10)
- Plank to Push-Up: 3 sets of 20-30 seconds (Intensity: 6/10)
Day 16: Active Recovery (At Home)
- Options:
- Gentle mobility exercises: 2/10
- Deep breathing exercises and meditation: 2/10
- Light foam rolling or self-myofascial release: 3/10
Day 17: Advanced
- Handstand Push-Ups (against a wall or assisted): 3 sets of 5-8 reps (Intensity: 8/10)
- Burpees: 3 sets of 10-15 reps (Intensity: 7/10)
- L-Sit Hold: 3 sets of 15-20 seconds (Intensity: 6/10)
Day 18: Active Recovery (At Home)
- Options:
- Gentle mobility exercises: 2/10
- Deep breathing exercises and meditation: 2/10
- Light foam rolling or self-myofascial release: 3/10
Day 19: Advanced
- Archer Push-Ups (each side): 3 sets of 5-8 reps (Intensity: 8/10)
- Jumping Lunges: 3 sets of 12-15 reps per leg (Intensity: 7/10)
- V-Ups: 3 sets of 15-20 reps (Intensity: 6/10)
Day 20: Active Recovery (At Home)
- Options:
- Gentle mobility exercises: 2/10
- Deep breathing exercises and meditation: 2/10
- Light foam rolling or self-myofascial release: 3/10
Day 21: Rest
Day 22: Foundation
- Push-Ups: 3 sets of 12-15 reps (Intensity: 6/10)
- Bodyweight Squats: 3 sets of 15-20 reps (Intensity: 5/10)
- Plank: 3 sets of 20-30 seconds (Intensity: 4/10)
Day 23: Active Recovery (At Home)
- Options:
- Gentle mobility exercises: 2/10
- Deep breathing exercises and meditation: 2/10
- Light foam rolling or self-myofascial release: 3/10
Day 24: Foundation
- Bodyweight Lunges: 3 sets of 12-15 reps per leg (Intensity: 5/10)
- Glute Bridges: 3 sets of 12-15 reps (Intensity: 4/10)
- Side Plank (each side): 3 sets of 20-30 seconds (Intensity: 4/10)
Day 25: Active Recovery (At Home)
- Options:
- Gentle mobility exercises: 2/10
- Deep breathing exercises and meditation: 2/10
- Light foam rolling or self-myofascial release: 3/10
Day 26: Foundation
- Diamond Push-Ups: 3 sets of 12-15 reps (Intensity: 6/10)
- Bicycle Crunches: 3 sets of 15-20 reps per side (Intensity: 5/10)
- Superman: 3 sets of 20-30 seconds (Intensity: 4/10)
Day 27: Active Recovery (At Home)
- Options:
- Gentle mobility exercises: 2/10
- Deep breathing exercises and meditation: 2/10
- Light foam rolling or self-myofascial release: 3/10
Day 28: Rest
Day 29: Intermediate
- Decline Push-Ups (feet elevated): 3 sets of 10-12 reps (Intensity: 7/10)
- Bulgarian Split Squats (each leg): 3 sets of 12-15 reps (Intensity: 6/10)
- Plank with Leg Lift: 3 sets of 20-30 seconds (Intensity: 5/10)
Day 30: Active Recovery (At Home)
- Options:
- Gentle mobility exercises: 2/10
- Deep breathing exercises and meditation: 2/10
- Light foam rolling or self-myofascial release: 3/10
These sets and reps should provide clear guidance for each exercise on each day of the workout plan. Adjust the intensity based on your fitness level and how challenging each workout feels to you.
