Programs
Home Workouts
Intermediate At-Home Strength — 4-Day, 8 Weeks (Bodyweight)
A 8-week, 4-day-per-week home workouts designed for intermediate lifters. Goal: build strength without a full gym. Every movement in this program comes from the CoreRise exercise library so form guidance and cues are one click away.
Weeks
8
Days/wk
4
Level
Intermediate
Kit
Bodyweight + Dumbbells
Home Day 1
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Squat | 4 | 5–8 |
| Push-Up | 4 | 5–8 |
| Dumbbell Romanian Deadlift | 4 | 5–8 |
| Single-Arm Dumbbell Row | 4 | 5–8 |
| Plank | 3 | 8–15 (or 30–60 sec) |
Home Day 2
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Bulgarian Split Squat | 4 | 5–8 |
| Incline Push-Up | 4 | 5–8 |
| Dumbbell Shoulder Press | 4 | 5–8 |
| Inverted Row | 4 | 5–8 |
| Dead Bug | 3 | 8–15 (or 30–60 sec) |
Home Day 1
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Squat | 4 | 5–8 |
| Push-Up | 4 | 5–8 |
| Dumbbell Romanian Deadlift | 4 | 5–8 |
| Single-Arm Dumbbell Row | 4 | 5–8 |
| Plank | 3 | 8–15 (or 30–60 sec) |
Home Day 2
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Bulgarian Split Squat | 4 | 5–8 |
| Incline Push-Up | 4 | 5–8 |
| Dumbbell Shoulder Press | 4 | 5–8 |
| Inverted Row | 4 | 5–8 |
| Dead Bug | 3 | 8–15 (or 30–60 sec) |
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