4‑Day Home Workout Tracker
Limited weights · Progressive overload · Clean tracking
Day 1 – Upper Push (Chest + Shoulders)
Exercise
Sets
Reps
Weight
RPE
Push-Ups (slow tempo)
Bar Floor Press
DB Fly
1-Arm DB OHP
Lateral Raise Drop Set
Day 2 – Legs + Core
Exercise
Sets
Reps
Weight
RPE
Bar Squats
Romanian Deadlift
Walking Lunges
Hanging / Floor Leg Raises
Day 3 – Upper Pull (Back + Rear Delts)
Exercise
Sets
Reps
Weight
RPE
Bar Bent-Over Row
1-Arm DB Row
Rear Delt Fly
DB Curls
Day 4 – Arms + Shoulder Finisher
Exercise
Sets
Reps
Weight
RPE
Close-Grip Push-Ups
Overhead DB Triceps Extension
Hammer Curls
Lateral Raise Burnout